5 Diet Changes to Help Manage Your GERD Symptoms
Do you experience frequent heartburn, acid reflux, or regurgitation? If so, you may be suffering from gastroesophageal reflux disease (GERD), a chronic digestive disorder that affects an estimated 20% of the US population. While medication can provide relief for many, making specific dietary changes can also help alleviate symptoms of GERD. Here are some diet changes to consider:
1. Limit Acidic Foods and Drinks
Acidic foods and drinks can contribute to acid reflux and damage the esophagus. Limit or avoid foods such as citrus fruits, tomatoes, vinegar, and spicy foods. Beverages such as coffee, tea, and soda can also trigger symptoms.
2. Reduce Fat Intake
Foods high in fat can delay the emptying of the stomach, leading to increased pressure that can contribute to reflux. Focus on lean protein sources and reduce your intake of high-fat foods such as fried foods, fatty meats, and full-fat dairy products.
3. Avoid Trigger Foods
Certain foods can trigger GERD symptoms. It’s important to identify your trigger foods and avoid or limit them as much as possible. Some common trigger foods include chocolate, peppermint, and alcohol.
4. Eat Smaller, More Frequent Meals
Large meals can lead to increased pressure on the stomach, which can worsen reflux symptoms. Eating smaller, more frequent meals can help reduce this pressure and control symptoms. Try to eat at least three to four hours before lying down to minimize symptoms.
5. Chew Your Food Slowly and Thoroughly
Chewing your food properly and taking your time can help reduce the risk of reflux. Eating quickly and not chewing thoroughly can cause larger pieces of food to pass into the stomach, which can aggravate symptoms.
In conclusion, making specific diet changes can help manage GERD symptoms and improve quality of life. By limiting acidic, high-fat, and trigger foods, eating smaller and more frequent meals, and chewing your food thoroughly, you may be able to reduce symptoms and improve your experience with GERD. Talk to your healthcare provider or registered dietitian to develop a personalized plan to manage your GERD.
