What to Eat When You Have Acid Reflux: A Guide for Eating with GERD

Introduction

Acid reflux, also known as gastroesophageal reflux disease (GERD), is a condition in which stomach acid flows back up into the esophagus, causing heartburn and other unpleasant symptoms. While there is no one-size-fits-all approach to managing acid reflux, there are certain dietary changes that can help reduce symptoms. In this article, we will explore what to eat when you have acid reflux.

Eating Foods That Help Neutralize Stomach Acid

One of the best ways to manage acid reflux is to consume foods that are high in alkaline. Alkaline-rich foods can help neutralize the acidity in your stomach and reduce symptoms of acid reflux. Examples of alkaline-rich foods include leafy greens, fruits like apples and bananas, root vegetables, mushrooms, and dairy products like yogurt and cheese.

Eating these types of foods can also help to promote good digestion and reduce inflammation in the digestive tract, which may help to prevent acid reflux from occurring in the first place.

Avoiding Trigger Foods That Increase Stomach Acid

In addition to eating alkaline-rich foods, it is also important to be aware of foods that can trigger acid reflux. Common trigger foods include spicy foods, fried foods, citrus fruits, tomatoes, garlic, onions, caffeine, and alcohol. These foods can increase the production of stomach acid, leading to symptoms of acid reflux.

If you are unsure if a specific food is triggering your acid reflux, try eliminating it from your diet for a few weeks and see if your symptoms improve. If so, then it is likely that this food is a trigger for you and should be avoided.

Eating Smaller Meals More Frequently

Another tip for managing acid reflux is to eat smaller meals more frequently. Large meals can put extra pressure on the lower esophageal sphincter (LES), which can cause stomach acid to flow back up into the esophagus. Eating smaller meals throughout the day can help to keep the LES closed, reducing the risk of acid reflux.

It is also important to take your time when eating and to chew your food thoroughly. Eating too quickly can cause air to become trapped in the stomach, which can lead to bloating and an increased risk of acid reflux.

Choosing Low-Fat Foods

Eating low-fat foods can also help to reduce symptoms of acid reflux. Fatty and greasy foods can slow down digestion, which can cause stomach acid to linger in the stomach longer than normal and increase the risk of acid reflux. Examples of low-fat foods include lean proteins like fish and chicken, non-fat dairy products, whole grains, and fresh fruits and vegetables.

In addition to being lower in fat, these types of foods are also rich in vitamins, minerals, and other nutrients that can help to boost overall health and wellbeing.

Eating Fiber-Rich Foods

Eating fiber-rich foods is another way to manage acid reflux. Fiber helps to keep the digestive system running smoothly, which can help to reduce symptoms of acid reflux. Examples of fiber-rich foods include whole grains, legumes, nuts and seeds, fruits and vegetables, and beans.

In addition to being beneficial for acid reflux, these types of foods are also beneficial for overall health and can help to reduce the risk of chronic diseases such as heart disease and diabetes.

Conclusion

Living with acid reflux can be difficult, but it is possible to manage symptoms through dietary changes. To reduce symptoms of acid reflux, it is important to eat alkaline-rich foods, avoid trigger foods, eat smaller meals more frequently, choose low-fat foods, and eat fiber-rich foods. Following these tips can help to reduce symptoms of acid reflux and improve overall health and wellbeing.