What (and how) to eat if you have GERD

Reflux occurs when stomach acid flows up and leaks into the esophagus (the tube connecting the throat and stomach). When this happens frequently over time, it could be gastroesophageal reflux disease, also known as GERD.

GERD can be painful, and if left untreated, may lead to serious health problems. Treating it typically involves taking medication and making lifestyle adjustments—especially when it comes to eating habits.

What a person eats every day plays a significant role in GERD. Many foods and drinks are known to trigger or worsen symptoms, and limiting or avoiding them can help manage the condition.

Some foods worsen GERD because they are more acidic, and they cause more irritation in the lining of the esophagus. They include:

• Spicy foods
• Acidic foods, such as oranges, lemons, and tomatoes

Other foods can trigger GERD because they relax the lower esophageal sphincter (LES), a valve at the bottom of the esophagus that prevents stomach contents from flowing backward into the esophagus. They include:

• Fatty and fried foods
• Caffeinated drinks, such as coffee
• Alcohol
• Chocolate
• Onions and garlic
• Mint

And anything that puts added pressure on the stomach could also pressure the LES, leading to GERD symptoms. This includes:

• Carbonated beverages, including soda and seltzer

What to eat if you have GERD

While certain foods can worsen GERD symptoms, others can help alleviate them. There is no specific diet or single food that’s proven to cure or totally control GERD. Eating an overall healthy diet, however, can help reduce stomach acid, aid digestion, and improve your well-being in general.

An overall healthy diet focuses on fruits, vegetables, whole grains, nuts, legumes, lean proteins like chicken and fish, and heart-healthy oils such as olive and vegetable oil. Meanwhile, it limits or avoids highly processed foods and items that are high in sodium, added sugars, and saturated fat, including red meat and butter.

Certain foods, included in an overall healthy diet, may be particularly helpful in managing GERD. Here are some of the best foods to help keep GERD under control:

High-fiber foods. A low-fiber diet is linked with slower digestion, so food may sit in the stomach longer, triggering GERD. Eating more fiber can have the opposite effect. It can support digestion and ease pressure on the LES. Fiber can also help you feel full and prevent overeating, which can contribute to reflux. Potentially beneficial high-fiber foods include:

• Whole-grain items such as oatmeal, whole-grain bread and pasta, butter-free popcorn, brown rice, quinoa, and barley
• Non-tomato vegetables such as lettuce, asparagus, fennel, broccoli, bell peppers, celery, sweet potatoes, carrots, and green beans
• Non-citrus, low-acid fruits such as bananas, apples, pears, melon, and berries
• Legumes such as lentils, beans, and peas

Lean meat, poultry, and fish. Foods that are high in fat can also slow digestion and place added pressure on the LES. That is why choosing lean proteins can help manage GERD. Some lean and lower-fat options include skinless chicken breast, seafood, and leaner cuts of pork and beef. How you prepare these foods also matters. Instead of frying, try them grilled, baked/roasted, broiled, steamed, or poached to reduce saturated fat content. It’s also important to avoid other high-fat foods, like whole milk dairy and many processed foods.

Skim milk. For a long time, it was thought that drinking milk could soothe a stomach ulcer. This isn’t true. But milk can help ease GERD symptoms. It is important to choose nonfat or skim milk. The fat in milk can worsen acid reflux. But nonfat milk can temporarily coat the stomach lining and offer some quick relief of symptoms. Low or nonfat yogurt may also help.

Alkaline foods. These foods have a relatively high pH level. This means they are less acidic and may help counteract high levels of stomach acid. Alkaline foods include bananas, melon, cauliflower, nuts, and fennel.

Ginger. Though flavorsome ingredients like garlic and onions are common GERD triggers, zingy ginger is another alkaline food and has long been used to relieve inflammation and digestive irritation. Try caffeine-free ginger tea, dried ginger, or even low-sugar ginger candies.

Tips for eating with GERD

Adjusting what you eat is key to preventing and relieving symptoms of GERD. But changing how you eat can be just as important. Try these tips.

Eat smaller meals more often. Having a large breakfast, lunch, and/or dinner can fill you up and increase pressure in your stomach, contributing to reflux. Instead, try spacing four or five lighter meals throughout the day to reduce or avoid that extra strain.

Drink in moderation when you’re eating. Too much water or other fluids can add to fullness and raise pressure on the LES.

Eat slowly. This gives you extra minutes to digest. Sitting down at a table for a meal can help ensure you take your time. Avoid eating on the run or in your car.

Don’t lie down after eating. Digestion slows when you’re lying flat, giving acid the opportunity to leak into your esophagus. Prevent this by skipping naps in the early afternoon and waiting two or three hours after eating dinner to go to sleep. This gives you time to digest, so food doesn’t sit in your stomach. Sitting or standing upright allows gravity to aid digestion, too.

Elevate your head when you’re in bed. Rather than using pillows, which may not be firm enough to ease reflux, try foam wedges or blocks under the head of your mattress. Aim to raise the top between 4 and 10 inches, so you can rest on an incline.

Allow time to digest before exercising. Getting regular physical activity can benefit everyone. But high impact moves like jumping or bending after a meal may lead to reflux. Wait two or three hours after eating to avoid putting extra pressure on the stomach.

You may also want to keep a log to track your trigger foods. Try it for a week to begin and see if you can spot any patterns. Present your findings to your HCP at your next appointment.