Those who suffer from frequent heartburn may need to take a close look at what is in their refrigerator. Modifying recipes and other simple lifestyle changes can help ease the symptoms.

Have you ever really analyzed what's in your refrigerator? Unless you're trying to lose weight, probably not.

But if you're one of the 20 million Americans who suffer from frequent heartburn … a common symptom of acid reflux disease (gastroesophageal reflux disease, or GERD)… or even if you suffer from occasional acid reflux symptoms, it wouldn't be a bad idea. Lifestyle changes may benefit people with acid reflux disease.

While foods themselves don't cause reflux disease, they may aggravate the condition. Ingredients and foods made with chocolate, alcohol, peppermint, and perhaps onions and garlic can contribute to acid reflux. Other potential reflux triggers can include fried and fatty foods; coffee and tea, both caffeinated and decaffeinated; pepper; spearmint and carbonated drinks. Additional foods can be associated with reflux, such as citrus fruits, mint flavorings, spicy foods, and tomato-based foods like spaghetti sauce, chili and pizza.

"Remember, how people react to different foods is very individual," says Cecilia Pozo Fileti, a registered dietitian and fellow of the American Dietetic Association. "If your food's talking back to you, start a log to find your heartburn triggers. Changing your diet can make a difference."

So grab your shopping list and jot down these healthy options:

• Milk and dairy products: Low-fat buttermilk, skim or low-fat powdered milk or soy milk; and low-fat cheeses and yogurts. Replace ice cream with sorbet.

• Meat, poultry, fish, dry beans and nuts: Lean cuts of beef, pork, poultry, fish, eggs and soy.

• Drinks: Herbal, caffeine-free or noncarbonated drinks and water.

• Dessert: Sherbet ices and fresh fruit.

"Try citrus or high acid fruits and vegetables in small doses. Isolate each fruit or vegetable to see if it's a trigger food for you. See how your body feels afterwards. Limit the use of oils, butter, mayonnaise and full-fat cream cheese. Switch to lower fat versions and keep to teaspoon-type portions, with a daily goal of less than 8 teaspoons per day," says Pozo Fileti.

Living with acid reflux disease doesn't mean you need to give up the things you like to eat, but you may need to modify your recipes. Try this beef stew makeover:

A recipe that bypasses potentially troublesome ingredients like tomatoes, onions, and garlic … without sacrificing robust flavor. Great for family or company … and especially great during cool weather.1/2 pound round steak, trimmed of fat1/2 teaspoon olive oil1 can (14 ounces) fat-free beef broth1 large celery rib, sliced1 bay leaf2 quartered red-skinned potatoes1 cup baby carrots4 ounces baby Portobello mushrooms, sliced1/2 tablespoon cornstarch1/4 cup cold water1/4 teaspoon dried thymeCut beef into 1-inch cubes. Warm the oil in a large, deep nonstick skillet over medium-high heat. Add the beef cubes. Cook and stir until browned. Reduce heat to medium. Add the broth, celery, and bay leaf. Cook and stir to mix well. Cover and simmer one hour, until beef is tender.Stir in potatoes, carrots, mushrooms, and thyme. Cover and simmer another 10 to 15 minutes until vegetables are tender. Discard the bay leaf.In a small dish, stir the cornstarch into water until completely dissolved. Add the cornstarch mixture to the stew. Cook and stir over medium-high heat until thickened.Serve piping hot with a slice of cheese toast and a small salad.Makes 2 servings; Per serving: 468 calories, 48 grams protein, 45 grams carbohydrate, 5 grams fiber, 11 grams fat, 3 grams saturated fat, 102 milligrams cholesterol, 796 milligrams sodium, 107 percent vitamin A, 47 percent vitamin C, 5 percent calcium, 31 percent iron, 43 percent zinc.