Best Foods for GERD: What to Eat and How to Reduce Acid Reflux
Gastroesophageal reflux disease (GERD) affects millions of people in North America, causing discomfort, heartburn, and long-term esophageal damage if not managed properly. While medication can help, diet plays a crucial role in controlling symptoms.
Choosing the right foods—and knowing how to eat them—can significantly reduce acid reflux episodes. This guide explores the best foods for GERD, explains how they interact with digestion, and provides practical strategies for maintaining a reflux-friendly diet.
Table of contents
- How Food Affects GERD
- Best Foods for GERD
- Lean Proteins
- How to Eat:
- Whole Grains
- How to Eat:
- Non-Citrus Fruits
- How to Eat:
- Vegetables (Low-Acid Varieties)
- How to Eat:
- Healthy Fats
- How to Eat:
- Low-Fat Dairy
- How to Eat:
- Herbal Teas (Non-Caffeinated)
- How to Drink:
- Foods to Avoid
- High-Fat and Fried Foods
- Citrus Fruits and Juices
- Spicy Foods
- Carbonated Beverages
- How to Eat to Reduce GERD Symptoms
- Eat Smaller Meals
- Don’t Eat Right Before Bed
- Chew Food Slowly
- Stay Hydrated (But Avoid Drinking Large Amounts with Meals)
- Conclusion
- Glossary
- References
How Food Affects GERD
The lower esophageal sphincter (LES) is a muscle that separates the stomach from the esophagus. When it weakens or relaxes too frequently, stomach acid flows back into the esophagus, causing irritation. Food choices can either aggravate or alleviate this condition by:
- Influencing stomach acid production
- Affecting LES function
- Altering digestion speed and pressure on the stomach
Understanding how different foods impact these factors helps in making informed choices.
Best Foods for GERD
1. Lean Proteins
- Examples: Skinless poultry, turkey, lean beef, fish, tofu, egg whites
- Why They Work: High-fat foods relax the LES and delay stomach emptying, increasing acid reflux risk. Lean proteins provide essential nutrients without adding excessive fat.
How to Eat:
- Bake, grill, or broil instead of frying.
- Avoid creamy or buttery sauces.
- Eat in moderate portions to prevent stomach overfilling.
2. Whole Grains
- Examples: Brown rice, oatmeal, whole wheat bread, quinoa
- Why They Work: Whole grains are rich in fiber, which helps absorb excess stomach acid and improve digestion.
How to Eat:
- Choose whole grains over refined grains (e.g., white bread, white rice).
- Combine with lean proteins and non-acidic vegetables for balanced meals.
3. Non-Citrus Fruits
- Examples: Bananas, melons, apples, pears
- Why They Work: Unlike acidic fruits (oranges, tomatoes), these options are less likely to trigger reflux.
How to Eat:
- Eat fresh or cooked without added sugar.
- Avoid fruit juices, which may be concentrated and more acidic.
4. Vegetables (Low-Acid Varieties)
- Examples: Broccoli, green beans, carrots, zucchini
- Why They Work: These vegetables are alkaline or neutral and aid digestion without increasing acid production.
How to Eat:
- Steam or roast instead of frying.
- Avoid spicy seasonings or creamy sauces.
5. Healthy Fats
- Examples: Olive oil, avocados, nuts (in moderation), flaxseeds
- Why They Work: Healthy fats support digestion and overall health without weakening the LES like trans fats or saturated fats.
How to Eat:
- Use olive oil instead of butter for cooking.
- Limit portion sizes, as excessive fat intake can still slow digestion.
6. Low-Fat Dairy
- Examples: Skim milk, low-fat yogurt, cottage cheese
- Why They Work: Full-fat dairy products can relax the LES, but low-fat options provide protein and calcium without excessive fat.
How to Eat:
- Choose plain yogurt over flavored varieties (which may contain sugar and acidity enhancers).
- Consume dairy in small amounts to test tolerance.
7. Herbal Teas (Non-Caffeinated)
- Examples: Ginger tea, chamomile tea, licorice root tea
- Why They Work: Herbal teas can soothe the digestive tract and reduce inflammation.
How to Drink:
- Avoid peppermint tea, which can relax the LES.
- Drink warm, not hot, to prevent irritation.
Foods to Avoid
1. High-Fat and Fried Foods
- Why? Slow digestion and relax the LES.
- Examples: Fried chicken, fast food, heavy cream sauces.
2. Citrus Fruits and Juices
- Why? High acidity directly irritates the esophagus.
- Examples: Oranges, lemons, grapefruit.
3. Spicy Foods
- Why? Can trigger acid production and irritation.
- Examples: Hot peppers, chili powder, sriracha.
4. Carbonated Beverages
- Why? Cause bloating, increasing stomach pressure.
- Examples: Soda, sparkling water, beer.
How to Eat to Reduce GERD Symptoms
1. Eat Smaller Meals
Large meals increase stomach pressure, leading to reflux.
2. Don’t Eat Right Before Bed
Allow at least 2-3 hours between your last meal and sleep.
3. Chew Food Slowly
Eating too quickly can increase air intake and bloating.
4. Stay Hydrated (But Avoid Drinking Large Amounts with Meals)
Drinking too much liquid while eating can dilute digestive enzymes.
Conclusion
Managing GERD through diet is about choosing foods that support digestion and avoiding those that trigger symptoms. Lean proteins, whole grains, and non-acidic fruits and vegetables should form the core of your meals, while high-fat, spicy, and acidic foods should be limited. Eating smaller meals, chewing slowly, and staying upright after eating can further reduce reflux episodes.
Glossary
- Gastroesophageal Reflux Disease (GERD): A chronic condition where stomach acid flows back into the esophagus, causing irritation.
- Lower Esophageal Sphincter (LES): A muscle that separates the stomach and esophagus; its weakening contributes to GERD.
- Alkaline Foods: Foods that help neutralize stomach acid and reduce irritation.
References
- American Gastroenterological Association. (2021). Understanding GERD and Its Triggers. AGA Publishing.
- Kahrilas, P. J., & Boeckxstaens, G. (2017). The pathophysiology and treatment of gastroesophageal reflux disease. Gastroenterology, 154(2), 312-326.
- National Institute of Diabetes and Digestive and Kidney Diseases. (2022). Acid Reflux (GER & GERD) in Adults. U.S. Department of Health and Human Services.
- Zalvan, C. H., Hu, S., Greenberg, B., & Geliebter, J. (2017). A plant-based diet and alkaline water are effective in treating laryngopharyngeal reflux. JAMA Otolaryngology–Head & Neck Surgery, 143(10), 1023-1029.
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