The Right Diet for GERD Sufferers: A Comprehensive Guide

Acid reflux (aka, GERD) is a chronic disorder wherein the acid from your stomach flows back into your esophagus and causes symptoms like heartburn, chest pain and regurgitation. Eating the right kind and right amount of food is an effective management tool in helping people with GERD. You may be able to cut down on the frequency and severity of your heartburn episodes by changing your dietendum habits.

This article will examine the best diet for GERD, including the top foods to eat and those to avoid and how to lose weight in a healthy way that will relieve symptoms on GERD.

What is GERD?

GERD results when the lower esophageal sphincter becomes weak or relaxes when it should not, leading stomach acid to inflow into the esophagus. If left untreated, the result is inflammation, irritation and damage to the lining of the esophagus. Although medications and lifestyle changes may work, a custom diet is one of the most powerful ways to manage GERD.

What is a GERD diet and why would I even care?

Food is one of the primary precipitators of GERD symptoms. Some foods can actually decrease the strength of the lower esophageal sphincter (LES), or increase the acid production in your stomach, which also can cause a reflux. CONTRIB001: On the other hand, some foods can assist in calming the esophagus and reduce reflux. One way for people with gastroesophageal reflux disease (GERD) to know what foods and drinks are causing their symptoms is to keep a food diary.

Best Foods for GERD Sufferers

Oatmeal

Oatmeal is high in fiber, so it helps fight constipation that many people battling GERD are also experiencing. It is rich in fiber helps with digestion and provides a sense of satiety. Oats absorb stomach acid and decrease the likelihood of reflux.

Bananas

Bananas are acidic but they can help to balance stomach acids. They also contain lots of potassium, essential for good digestion.

Ginger

Ginger — Good for stomach Ginger is known for its anti-inflammatory properties and can soothe the stomach by reducing acid production. Ad ginger to tea, smoothies or meals [10 best] to prevent gerd symptoms.

Leafy Greens

Kale, broccoli, and spinach are not acidic but contains many nutrients. They are able to help support the digestive system in a healthy manner without causing reflux.

Lean Proteins

Boneless chicken, turkey or fish is high in protein which makes it less likely to cause reflux compared to very fatty foods like red meat and fried foods.

Melons

Low-acid fruit: melons (cantaloupe, honeydew, watermelon) are an easy-on-the-stomach choice; bananas as well. Because they are very watery, that higher water content also helps with dilution of stomach acid.

Whole Grains

Whole grain options: Brown rice, quinoa and whole wheat bread. These carbs are complex, providing you with enough fiber to help soften up your stool so it passes easier through your bowels preventing the acids building up.

Best No Nos for GERD

Citrus Fruits

Also, since oranges, lemons, limes and grapefruits are all extremely acidic, they can make GERD symptoms worse. If you eat fruit, choose low-acidic options like melons or a banana.

Tomato-Based Foods

Tomatoes, as well as products like tomato sauces and soups, contain an acid that can irritate the esophagus. This can provide reflux relief of the frequent foods such as pizza, spaghetti sauce and salsa.

Spicy Foods

Chili powder, black pepper and hot sauces are all potential reflux triggers if you do have mild reflux and this could upset your gut further. For tastier dishes, add only mild herbs.

Fried and Fatty Foods

High-fat foods: Fried chicken, French fries and hamburgers — which can relax the LES and increase stomach acid. Instead get them prepared as grilled, baked or steamed dishes.

Caffeine

Caffeine: Coffee, tea, and hot cocoa contain caffeine or acidic properties that can also relax the LES and add to acid reflux. And if you can't function without your morning coffee, switch to caffeine-free herbal teas.

Alcohol

Drinking alcohol can also relax the LES and irritate the esophagus (28). To avoid those flare-ups, you need to either limit your consumption of alcohol or say no completely.

Chocolate

Chocolate is rich with both caffeine and fat, making it a double no-no for GERD sufferers. Grab a sweet dessert, like GERD-friendly low-fat yogurt with honey.

HOW TO MANAGE GERD THROUGH LIFESTYLE?

Aside from adopting a GERD-friendly eating plan, there are a few other behaviors you can try to cut down on your symptoms:

Take smaller meals: Big meals put pressure on the stomach forcing acids up and increase in risk of acid reflux. However, you could break up their calories for the day into fewer (say two where this would be 1220cal) or more (12; 200cal/feed) meals and consume them that way instead.

Do not lay down right after eating: Wait 2–3 hours after your last meal before going to bed辑 this allows the contents in your stomach enough time to settle.

Elevate your head during sleep: elevating the head of your bed 6 – 8 inches will help keep stomach acid down while you sleep.

Getting to a healthy weight: The more you weigh, the more abdominal pressure it creates and reflux. Weight loss can reduce GERD symptoms markedly.

Chew your food a lot: Chewing food properly helps the stomach digest better and prevent acid reflux as well.

Final Thoughts

Being more careful with the diet and lifestyle can reduce symptoms in many patients suffering from GERD. Gradually, add in foods that are low in acid and high in fiber to prevent triggers like spicy dishes, fried foods, and citruses. Choose wisely to stave off acid reflux and eat with ease.

If you are having a hard time managing your GERD symptoms, be sure to speak with a healthcare provider to create an individualized management plan. Medication and dietary changes will help to coordinate management for your health results in a better living standard.

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