A chronic digestive disorder, gastroesophageal reflux disease (GERD) occurs when bile or stomach acid flows back into the oesophagus, irritating its lining. This condition is not only uncomfortable but can also lead to more severe health issues if not managed properly.

One of the most effective ways to control GERD symptoms is through dietary changes. Understanding what to eat and what to avoid can make a world of difference in managing this condition.

Understanding GERD

To begin with, let’s understand GERD and a few aspects related to it. GERD is caused by a malfunction of the lower oesophageal sphincter (LES), the muscle between the oesophagus and stomach. When the LES is weak or relaxes inappropriately, stomach acid can flow back into the oesophagus, leading to symptoms such as heartburn, regurgitation, and chest pain. Long-term GERD can result in complications like oesophagitis, strictures, or even Barrett’s oesophagus, a precancerous condition.

Dietary Changes to Manage GERD

Adjusting your diet is one of the most effective ways to manage GERD symptoms. Certain foods and beverages can exacerbate GERD, while others can help soothe the digestive system. Here’s a detailed look at what to eat and what to avoid.

Foods to Avoid

Let’s start with what you need to avoid:

• Citrus Fruits: Citrus fruits such as oranges, lemons, limes, and grapefruits are highly acidic and can irritate the oesophagus, leading to increased reflux and heartburn. Pick non-citrus fruits such as bananas, melons, apples, and pears instead.
• Tomatoes and Tomato-Based Products: Tomatoes are acidic and can trigger heartburn. Use roasted red peppers as a substitute for tomato sauce or explore creamy avocado spreads.
• Spicy Foods: Spices like chilli powder, black pepper, and hot sauces can irritate the stomach lining and LES. Season your food with herbs like basil, oregano, and thyme instead.
• Fried and Fatty Foods: These foods slow down digestion and increase the risk of acid reflux. Choose baked, grilled, or steamed options and lean proteins such as chicken or fish.
• Chocolate: Chocolate contains caffeine and theobromine, which can relax the LES. Carob is a good substitute as it does not contain caffeine.
• Garlic and Onions: These can trigger heartburn in some people. Use shallots or fennel as milder alternatives.
• Caffeinated Beverages: Caffeine can relax the LES and increase acid production. Drink herbal teas like chamomile or ginger tea.
• Carbonated Drinks: The bubbles in carbonated beverages expand in the stomach, increasing pressure and the risk of reflux. Stick to flat water or non-citrus-infused water.

Foods to Eat

Now let’s see what you can eat.

• Vegetables: Vegetables are naturally low in sugar and fat, which can help reduce stomach acid. Good choices include green beans, asparagus, broccoli, leafy greens, cauliflower, and potatoes.
• Ginger: Ginger has natural anti-inflammatory properties that can help soothe the stomach. Use fresh ginger in teas, smoothies, or grated over dishes.
• Oatmeal: A great source of fibre, oatmeal can absorb stomach acid and reduce symptoms. Top your oatmeal with non-citrus fruits and a dollop of almond butter for added flavour.
• Non-Citrus Fruits: Fruits like bananas, melons, apples, and pears are less likely to trigger reflux. Keep slices of these fruits handy for a quick, healthy snack.
• Lean Proteins: Lean meats such as chicken, turkey, and fish are less likely to cause reflux compared to fatty cuts. Grill, broil, bake, or poach these proteins instead of frying.
• Whole Grains: Whole grains like brown rice, quinoa, and whole wheat bread provide fibre, which aids in digestion. Use whole grains as a base for salads or pair with lean proteins for a balanced meal.
• Healthy Fats: Healthy fats such as avocados, nuts, and olive oil can be part of a balanced diet. Use these fats in moderation as they are high in calories.
• Yogurt: Yoghurt can provide probiotics, which are beneficial for gut health and can have a soothing effect on the stomach. Choose low-fat options and avoid varieties with added sugars.

Additional Tips for Managing GERD

Following a few other measures can help you live a more comfortable life and manage your GERD.

• Portion Control: Large meals can increase pressure on the LES, making reflux more likely. Eat smaller, more frequent meals throughout the day instead of three large meals.
• Timing of Meals: Eating right before bed can trigger reflux symptoms. Avoid eating at least two to three hours before lying down or going to bed.
• Elevate the Head of Your Bed: Elevating the head can help prevent stomach acid from travelling back up into the oesophagus. Use blocks to raise the head of your bed by six to eight inches.
• Wear Loose Clothing: Tight clothing can put pressure on your abdomen and the LES. Wear comfortable, loose-fitting clothing, especially around the waist.
• Maintain a Healthy Weight: Excess weight can increase abdominal pressure and the likelihood of reflux. Aim for a balanced diet and regular physical activity to maintain a healthy weight.
• Avoid Smoking: Smoking relaxes the LES and can exacerbate GERD symptoms. Seek support to quit smoking, which will benefit your overall health as well.
• Manage Stress: Stress can exacerbate GERD symptoms by increasing stomach acid production. Practise stress-relief techniques such as yoga, meditation, or deep-breathing exercises.

Sources:

• https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn
• https://www.healthline.com/health/gerd/diet-nutrition#foods-to-eat
• https://aboutgerd.org/treatment/diet-lifestyle-changes/diet-changes-for-gerd/
• https://www.webmd.com/heartburn-gerd/lifestyle-changes-heartburn
• https://www.onlymyhealth.com/dietary-and-lifestyle-tips-to-manage-gerd
• https://www.medicalnewstoday.com/articles/foods-to-eat