Dieting With Gastroesophageal Reflux Disease: What To Eat?

Gastroesophageal reflux disease (GERD) is a chronic condition that affects around 20% of the population. It involves acid backflow from the stomach into the oesophagus, causing symptoms like heartburn, pain in the upper abdomen, and even esophageal damage if left untreated. While medication can help, lifestyle changes, including specific diets, can also play a significant role in managing and improving GERD symptoms. This paragraph will explore the dietary approaches that may help those suffering from this condition.

Consume alkaline foods to neutralise stomach acid

Consuming alkaline foods is one way to help neutralise stomach acid and relieve symptoms of gastroesophageal reflux disease (GERD). GERD is a chronic acid reflux condition that affects about 20% of the population and is diagnosed by a doctor. It occurs when the contents of the stomach move back up the food pipe, causing symptoms such as heartburn, bloating, belching, and pain in the upper abdomen.

Diet plays a crucial role in controlling acid reflux symptoms and is the first line of therapy for people with GERD. Alkaline foods, which have a higher pH, can help offset strong stomach acids. Eating foods that contain a lot of water can also dilute and weaken stomach acid.

One example of an alkaline food that can help neutralise stomach acid is nonfat or low-fat milk. Milk is known to relieve heartburn, and nonfat milk can act as a temporary buffer between the stomach lining and acidic stomach contents. Low-fat yoghurt has similar soothing qualities and also provides a healthy dose of probiotics, which enhance digestion.

Ginger is another alkaline food that can be helpful for people with GERD. It has medicinal properties and is anti-inflammatory, easing irritation in the digestive tract. Sipping ginger tea can be a soothing way to ease heartburn symptoms. Lemon juice, despite being highly acidic, can also have an alkalising effect when mixed with warm water and honey, neutralising stomach acid. Honey also contains natural antioxidants, which protect the health of cells.

In addition to consuming alkaline foods, it's important to avoid eating problem foods late in the evening, close to bedtime. This is because when you lie down, food can more easily push upward through the loosened opening of the esophageal sphincter and cause acid reflux. It's also recommended to eat small, frequent meals instead of larger, heavier meals and to avoid late-night dinners and bedtime snacks.

Avoid fatty foods, which can cause acid reflux

Gastroesophageal reflux disease (GERD) is a chronic acid reflux condition that affects about 20% of the population. It is characterised by the regurgitation of stomach contents back up the food pipe, causing symptoms like heartburn and abdominal pain. Making dietary changes is an effective way to reduce acid reflux, and one of the most important changes is limiting fatty foods.

Fatty foods can induce reflux symptoms due to the high amount of fat they contain. This can slow down the emptying of the stomach, leading to stomach acid backing up into the oesophagus. Fatty meats, such as bacon, sausage, and other fried foods, are particularly problematic. For those with more advanced GERD, dairy products like milk, cheese, and butter can also trigger reflux. Saturated fats, including butter, cream, and cheese, are especially likely to cause acid reflux.

To prevent reflux, it is recommended to substitute fatty meats with lean protein sources like chicken, turkey, and seafood. Additionally, choosing healthier unsaturated fats, such as avocado or walnuts, can be beneficial.

It is worth noting that everyone's triggers may be different, and keeping a food diary can help identify personal reflux triggers. Other dietary changes, such as increasing whole grains, fruits, and vegetables, can also improve GERD symptoms.

Avoid eating before bed to prevent acid reflux

Gastroesophageal reflux disease (GERD) is a chronic acid reflux condition that affects around 20% of the population. It is characterised by the contents of the stomach moving back up the food pipe, causing symptoms like heartburn, bloating, belching, and pain in the upper abdomen. While certain foods are known to trigger acid reflux, changes to eating habits, such as avoiding meals before bed, can also help prevent symptoms.

If you experience acid reflux at night, it may be due to eating certain foods close to bedtime or lying down too soon after eating. Lying flat doesn't allow gravity to aid in moving food and acids down the oesophagus, causing the acid to pool and trigger reflux. To prevent this, it is advisable to leave a sufficient time gap between your last meal and bedtime.

The specific time gap between dinner and bedtime may vary for each individual, but a good rule of thumb is to allow at least three hours after eating before lying down. This gives your body enough time to digest the food and reduces the risk of acid reflux. For example, if you typically go to bed at 11 pm, aim to finish dinner by 8 pm.

Additionally, the types of food you eat for dinner can also impact acid reflux. Opt for foods that are alkaline and have a higher pH to counteract strong stomach acids. Alkaline foods include vegetables like spinach, broccoli, and cucumbers. Foods with high water content, such as watermelon, grapefruit, and yoghurt, can also help dilute and weaken stomach acids.

If you're experiencing acid reflux two or more times a week and changing your diet or eating patterns haven't helped, it's recommended to consult a doctor, such as a gastroenterologist, who can advise on further treatments or medications to manage your symptoms effectively.

Avoid processed foods, which can increase GERD symptoms

Processed foods are known to increase symptoms of gastroesophageal reflux disease (GERD) and delay digestion. They are often more difficult for the body to digest. Processed foods are those that have been altered from their natural state for convenience or to improve their taste or appearance. This includes foods with added artificial colours, sweeteners, MSG, or high-fructose corn syrup.

People with GERD should avoid foods that trigger their symptoms. Fatty and fried foods, for example, linger in the stomach for longer, making it more likely that stomach acid leaks back up into the oesophagus. This causes the uncomfortable symptoms of GERD, such as heartburn. Fatty meats like bacon and sausage, as well as heavily fried foods, can induce reflux. The high amount of fat in these foods can slow the rate at which the stomach empties, leading to stomach acid backing up into the oesophagus.

Dairy products can also trigger reflux symptoms in some more advanced cases of GERD. The high amount of fat in milk, cheese, and butter, in addition to the lactose, can affect how the stomach empties and trigger stomach acid backup. However, milk is often thought to relieve heartburn. While the fat in milk can aggravate acid reflux, non-fat milk can act as a temporary buffer between the stomach lining and acidic stomach contents, providing immediate relief of heartburn symptoms.

In addition to fatty and fried foods, GERD sufferers should also avoid spicy foods, citrus, tomato sauces, vinegar, chocolate, caffeine, onions, peppermint, carbonated drinks, and alcohol, which are all common heartburn triggers.

A Mediterranean diet is recommended to reduce GERD symptoms. This includes fruits, vegetables, and whole grains.

Keep a food diary to identify your individual triggers

Keeping a food diary is a great way to identify your individual triggers and manage gastroesophageal reflux disease (GERD). This is because the foods you eat may affect the amount of acid your stomach produces and the action of the lower esophageal sphincter (LES). The LES is the valve between your stomach and esophagus, which normally closes to prevent food in your stomach from moving into your esophagus. However, in GERD, it doesn't close properly, allowing acid to flow back into the esophagus.

• Record all meals and snacks: Write down everything you eat and drink, including the time of day, a description of the food (including ingredients and preparation methods), and the amount consumed. Be as detailed as possible, as even small ingredients or seasonings can trigger reflux.
• Track symptoms: After each meal, record any symptoms you experience, such as heartburn, chest discomfort, bloating, or belching. Note the time and severity of each symptom.
• Include activities: Besides eating, also record any activities or lifestyle factors that may impact your reflux, such as exercise, naps, or lying down after eating.
• Keep the diary for at least a week: It's important to maintain the diary for at least seven days, or longer if your diet varies, to capture a representative sample of your diet and symptoms.
• Be consistent and accurate: Ensure your diary is accurate and complete. Consistency is key, so record everything, even if it's just a small snack or a mild symptom.
• Review and identify patterns: After a week, review your diary to look for patterns. Identify specific foods or drinks that consistently trigger symptoms. Also, note any activities that seem to be associated with reflux.
• Consult a doctor or dietitian: Share your food diary with a healthcare professional, such as a doctor or dietitian. They can help you interpret the results and provide personalized advice on what to eat and what to avoid.

By keeping a food diary, you can empower yourself with knowledge about your individual triggers and make informed decisions about your diet to better manage your GERD symptoms. Remember, everyone is different, so finding your unique triggers is an important step toward effective reflux management.

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