Madeleine Hull
Gastroesophageal reflux disease (GERD) is a chronic acid reflux condition that affects about 20% of the population. It is caused by a relaxation of the esophageal sphincter, allowing food and acid to push back up through the loosened opening. While there is no one-size-fits-all approach to managing GERD, dietary and lifestyle changes are considered the first line of therapy and can significantly reduce symptoms. This involves identifying and avoiding trigger foods, adopting healthier eating habits, and in some cases, losing weight.
| Characteristics | Values |
|---|---|
| Dietary changes | One of the best ways to prevent or relieve symptoms of GERD |
| Trigger foods | Fatty and fried foods, spicy foods, citrus, tomato sauces, vinegar, chocolate, caffeine, onions, peppermint, carbonated drinks, and alcohol |
| Foods to eat | Whole grains such as oatmeal, couscous and brown rice, root vegetables such as sweet potatoes, carrots and beets, Green vegetables such as asparagus, broccoli and green beans, fruits, lean sources of protein, complex carbohydrates, and healthy fats |
| Eating habits | Avoid overeating, eat small portions every four to six hours, set a cutoff time for eating in the evening, chew gum to increase saliva production |
| Weight | Maintain a healthy weight to prevent excess weight from putting pressure on the base of the oesophagus and worsening GERD symptoms |
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What You'll Learn
Identify your triggers
While there are no universal food triggers for GERD, it is important to identify the foods that trigger your symptoms and eat them in moderation. To do this, you can try keeping a daily diary for a week to help you identify the foods that cause or worsen your GERD.
Some common reflux-triggering foods include fatty and fried foods, which can linger longer in the stomach, making it more likely that stomach acid leaks back up into the oesophagus, causing uncomfortable GERD symptoms. Spicy foods, citrus, tomato sauces, vinegar, chocolate, caffeine, onions, peppermint, carbonated drinks, and alcohol are also common triggers.
In addition to avoiding these trigger foods, it is important to eat a diet rich in fruits and vegetables, lean sources of protein, complex carbohydrates, and healthy fats. Whole grains such as oatmeal, couscous, and brown rice are excellent sources of fibre that will help you feel full and prevent overeating, which may contribute to heartburn. Root vegetables such as sweet potatoes, carrots, and beets, as well as green vegetables such as asparagus, broccoli, and green beans, are also excellent choices.
It is also recommended to replace simple carbs with complex forms of fibre and to eat foods that are alkaline to help neutralize stomach acid. Dairy products are a reliable source of alkaline foods, but be sure to avoid fatty dairy products and opt for low-fat or non-fat options instead.
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Reduce fatty foods
Diet plays a major role in controlling acid reflux symptoms and is the first line of therapy used for people with GERD. Fatty and fried foods linger longer in the stomach, making it more likely that stomach acid leaks back up into the oesophagus, causing uncomfortable GERD symptoms.
To reduce your overall fat intake, the NHS recommends:
- Comparing food labels when you shop so you can choose foods that are lower in fat
- Choosing lower-fat or reduced-fat dairy products or dairy alternatives
- Grilling, baking, poaching or steaming food rather than frying or roasting
- Measuring oil with a teaspoon to control the amount you use, or using an oil spray
- Trimming visible fat and taking the skin off meat and poultry before cooking it
- Choosing leaner cuts of meat that are lower in fat, such as chicken or turkey breast and reduced-fat mince
- Making meat stews and curries go further by adding vegetables and beans
- Trying reduced-fat spreads, such as olive or sunflower oil-based spreads
When cooking potatoes, make them into wedges and bake them in the oven with a little vegetable oil and the skins on, rather than deep-frying them. Use skimmed milk instead of whole or semi-skimmed milk.
If you're eating out, be aware that fast food is heavily processed and often has a poor calorie-to-nutrient ratio. It can be helpful to make healthier versions of popular fast food at home, using whole ingredients and limiting the amount of fat used in the cooking process.
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Avoid caffeine and alcohol
Caffeine is a common trigger for acid reflux and heartburn, with coffee and tea being the main culprits. Caffeine may trigger GERD symptoms because it can relax the lower esophageal sphincter (LES). A 2019 study found that drinking coffee, tea, and soda was associated with an increased risk of GERD. However, a 2019 study with men found that drinking coffee or tea was not associated with reflux symptoms or erosive esophagitis.
Some people with GERD report that caffeinated drinks aggravate their symptoms, while others find that these beverages do not affect them. If caffeine seems to aggravate your GERD symptoms, it may be a good idea to avoid it and see if your symptoms improve.
Doctors often recommend that people with GERD cut down on caffeine or avoid it altogether. However, it is important to note that there is little scientific evidence linking caffeine with GERD. Guidelines on managing GERD do not recommend eliminating caffeine from the diet.
Like caffeine, alcohol is also a common trigger for acid reflux and heartburn. Alcohol can relax the lower part of the esophagus, making it easier for stomach acid to back up and cause acid reflux. A 2019 review found that higher alcohol intake and frequency were more strongly linked with GERD. However, a 2022 review found that drinking three or fewer alcoholic beverages a week may be associated with GERD.
Some studies have found that alcohol reduces acid reflux symptoms, while others have found that it heightens them. For example, a 2006 study found that beer and wine triggered reflux in men and women compared to drinking water. On the other hand, research published in 2008 found that drinking wine could reduce the risk of reflux esophagitis or irritation of the esophageal lining.
Due to the conflicting evidence on the relationship between alcohol and GERD, further well-designed prospective studies are needed to clarify the effect of alcohol on GERD. However, if you have GERD and find that alcohol triggers your symptoms, it is recommended to avoid drinking alcohol or to consume it in moderation.
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Eat small meals
Eating smaller meals is one of the best ways to prevent or relieve symptoms of GERD. Here are some tips to help you reduce acid reflux by eating smaller meals:
Firstly, it is important to slow down and put down your eating utensils between bites. This allows time for the sensory receptors in your stomach to signal to your brain that you are full. Using smaller plates and bowls can also help with portion control and make you feel more satisfied with smaller amounts of food.
Secondly, it is recommended to avoid getting too hungry. This way, you can prevent overeating in one sitting. Eating small portions every four to six hours is a good eating pattern for people with GERD. It is also suggested to set a cutoff time for eating in the evening, preferably 7:00 pm or 7:30 pm, to give your stomach enough time to empty before going to sleep.
Thirdly, maintaining a healthy weight is crucial. Excess weight can put pressure on the base of your oesophagus, worsening GERD symptoms. Therefore, it is important to manage your weight by making changes to your eating habits and lifestyle.
Finally, it is recommended to reflect on your diet and include a source of fibre in every meal. Whole grains such as oatmeal, couscous, and brown rice are excellent sources of fibre. Root vegetables like sweet potatoes, carrots, and beets, as well as green vegetables such as asparagus, broccoli, and green beans, are also fibre-rich options.
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Try fermented foods
While dietary changes are one of the best ways to prevent or relieve symptoms of GERD, it's important to note that very few foods have been shown to fully resolve reflux. However, fermented foods are great for acid reflux because they improve your levels of stomach acid and have probiotic effects that reduce inflammation.
Fermented foods are excellent for gut health, and some can help with acid reflux. Eating certain fermented foods can improve your digestive health and reduce the frequency of acid reflux. Fermented foods are great for acid reflux because they naturally improve your levels of stomach acid. Incorporating them into your diet is a great way to take control of your health.
Fermented vegetables and other foods have probiotic effects that can reduce inflammation from low levels of stomach acid. These effects work together to soothe your gut and reduce the instances of stomach contents splashing up into the oesophagus.
Some examples of fermented foods that can improve stomach acid levels include yogurt, kimchi, sauerkraut, kefir, and kombucha. Yogurt is a fermented food rich in probiotics that improves digestion and reduces the frequency of acid reflux. Kimchi is a tasty staple of the Korean diet that is made of fermented vegetables and is full of probiotics, which lead to better digestion and fewer acid reflux flare-ups. One of kimchi's main ingredients, cabbage, contains vitamin U, known for its anti-ulcer properties. Sauerkraut is similar to kimchi in that it is made of fermented cabbage, so it provides the same probiotic properties that help with acid reflux, as well as vitamin U to prevent ulcers.
However, not all fermented foods will have the same effect on your body. For example, store-bought pickles are often made using vinegar and not the natural fermentation process, so they don't contain any gut-enhancing probiotics. To ensure that the fermented foods you are purchasing have probiotics, look for labels that say "naturally fermented." You should also see bubbles in the liquid when you open the product, indicating that there are living organisms inside.
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Frequently asked questions
GERD stands for Gastroesophageal Reflux Disease, a chronic acid reflux condition where stomach acid leaks into the oesophagus, causing symptoms like heartburn, chest discomfort and a bitter taste in the mouth.
Fatty and fried foods, spicy foods, citrus fruits, tomato sauces, vinegar, chocolate, caffeine, onions, peppermint, carbonated drinks and alcohol.
Dairy products, ginger, fruits, vegetables, lean sources of protein, complex carbohydrates, healthy fats, whole grains, root vegetables, green vegetables and foods containing a lot of water.
Eat smaller portions every four to six hours, with a cut-off time in the evening (7 pm is recommended). Slow down your eating and use smaller plates to avoid overeating. Chew gum to increase saliva production.
Yes, maintaining a healthy weight can help reduce GERD. Excess weight can put pressure on the base of the oesophagus, worsening GERD symptoms.
