Gerd Diet Plan: Foods To Eat And Avoid

Gastroesophageal reflux disease (GERD) is a chronic condition in which stomach acid flows up into the oesophagus. A GERD diet plan typically involves limiting foods that can cause acid reflux, such as fatty and spicy foods, caffeine, alcohol and highly acidic foods like citrus fruits and tomatoes. Instead, people with GERD should eat more alkaline foods like bananas, melons and cauliflower, as well as foods high in fibre, such as whole grains, root vegetables and green vegetables.

Limit fatty and spicy foods

A GERD diet plan involves limiting foods that can cause acid reflux, a condition in which acid flows from the stomach back up into the oesophagus and throat. Acid reflux is a common occurrence, but if it happens frequently over long periods of time, it can lead to gastroesophageal reflux disease (GERD).

Fatty foods and spicy foods are known to cause the LES to relax, which can lead to acid reflux. Therefore, it is important to limit the consumption of these foods when following a GERD diet plan. This includes foods such as fried foods, fatty meats, and creamy sauces. Instead, opt for lean proteins, such as fish, chicken, and tofu.

In addition to limiting fatty and spicy foods, it is also important to reduce your intake of acidic foods, caffeine, and alcohol, as these can also trigger acid reflux. Examples of acidic foods to limit include citrus fruits and tomatoes.

It is also beneficial to include more alkaline and high-fibre foods in your diet, as these have been shown to lower the risk of GERD and limit the effects of symptoms. Alkaline foods include bananas, melons, and cauliflower. High-fibre foods such as whole grains (oatmeal, couscous, brown rice), root vegetables (sweet potatoes, carrots, beets), and green vegetables (asparagus, broccoli, green beans) are also recommended.

By making these dietary changes and limiting fatty and spicy foods, you can help improve GERD symptoms and reduce the occurrence of acid reflux. It is important to note that individual triggers may vary, so it is always recommended to consult with a healthcare professional for personalised advice.

Avoid caffeine and alcohol

A GERD diet plan involves limiting foods that can cause acid reflux, a condition in which stomach acid flows back up into the oesophagus. Acid reflux is a common condition, but if it occurs frequently over a long period of time, it can lead to gastroesophageal reflux disease (GERD). A GERD diet plan typically involves limiting foods that can cause the LES to relax, such as fatty foods and spicy foods. Acidic foods, caffeine, and alcohol can also be triggers for certain people.

Caffeine and alcohol are two of the main triggers for GERD symptoms. Caffeine is a known stimulant that can increase acid production in the stomach and relax the lower oesophageal sphincter (LES), allowing acid to flow back up into the oesophagus. Alcohol can also irritate the stomach lining and increase acid production. It can also relax the LES, making it easier for acid to flow back up into the oesophagus.

If you are following a GERD diet plan, it is important to avoid or limit your intake of caffeine and alcohol. This may include coffee, tea, energy drinks, and alcoholic beverages. Instead, opt for herbal teas or water. If you do choose to consume caffeine or alcohol, it is recommended to have them in moderation and to avoid having them close to bedtime, as this can increase the risk of acid reflux occurring at night.

In addition to avoiding caffeine and alcohol, a GERD diet plan may also involve limiting fatty and spicy foods, as well as highly acidic foods like citrus fruits and tomatoes. It is also important to include plenty of alkaline and high-fibre foods in your diet, such as bananas, melons, cauliflower, whole grains, root vegetables, and green vegetables. These foods can help to lower the risk of GERD and limit the effects of symptoms.

If you are struggling with GERD or heartburn, it is important to consult your primary medical provider. They can help you determine the best course of treatment and provide guidance on lifestyle changes and food choices that may improve your symptoms.

Eat more alkaline foods

A GERD diet plan involves limiting foods that can cause acid reflux, such as fatty and spicy foods, caffeine, alcohol and highly acidic foods like citrus fruits and tomatoes. It is also important to eat more alkaline foods, which can help to lower the risk of GERD and limit the effects of symptoms. Alkaline foods include bananas, melons and cauliflower.

Eating more alkaline foods can help to balance the body's pH levels, which can become too acidic due to the consumption of acid-forming foods. This can help to reduce inflammation in the body and improve overall health.

Alkaline foods are typically plant-based and include a variety of fruits, vegetables, nuts, seeds and legumes. Examples of alkaline fruits include apples, avocados, berries, cherries, grapes, lemons, limes, mangoes, nectarines, oranges, papayas, peaches, pears, pineapples, plums, tangerines and watermelons. Alkaline vegetables include artichokes, asparagus, broccoli, cabbage, cauliflower, celery, cucumber, garlic, green beans, kale, lettuce, onions, peas, spinach, sweet potatoes and zucchini. Nuts and seeds that are alkaline include almonds, chestnuts, flax seeds, pumpkin seeds, sesame seeds and sunflower seeds. Legumes that are alkaline include beans, lentils and peas.

It is important to note that while eating more alkaline foods can be beneficial, it is also important to maintain a balanced diet and include a variety of foods from all food groups. Consult with a healthcare professional or registered dietitian to determine the best diet plan for your individual needs and health goals.

Load up on fibre

A GERD diet plan involves limiting foods that can cause acid reflux, such as fatty and spicy foods, caffeine, alcohol, and highly acidic foods like citrus fruits and tomatoes. Loading up on fibre is an important part of a GERD diet plan, as it has been shown to lower the risk of GERD and limit the effects of symptoms.

Fibre is found in many foods, including whole grains, root vegetables, and green vegetables. Whole grains such as oatmeal, couscous, and brown rice are excellent sources of fibre. Root vegetables such as sweet potatoes, carrots, and beets are also high in fibre. Green vegetables such as asparagus, broccoli, and green beans are another great way to increase fibre intake.

When creating a GERD diet plan, it is important to include a variety of high-fibre foods to ensure adequate fibre intake. This can include incorporating more whole grains into meals, such as having oatmeal for breakfast or using brown rice instead of white rice. Snacking on raw vegetables, such as carrots or celery, can also help increase fibre intake throughout the day.

In addition to loading up on fibre, it is also important to make other lifestyle changes and food choices that can help improve GERD symptoms. This includes limiting fatty and spicy foods, caffeine, and alcohol, as well as highly acidic foods. Weight loss has also been shown to decrease GERD symptoms in people with obesity.

Weight loss

It is important to note that a very low-calorie diet (e.g. 1,200 calories per day) is not recommended for most people as it is unsustainable and can be detrimental to long-term health and well-being. Instead, a balanced diet that includes a variety of nutrient-dense foods is recommended.

Some foods that are linked to improving acid reflux and reducing GERD symptoms include:

• 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
• Alkaline foods like bananas, melons, and cauliflower

It is always recommended to consult with a healthcare professional or registered dietitian before starting any new diet, especially if you have a medical condition like GERD. They can provide personalized advice and guidance based on your individual needs and health status.

Frequently asked questions