Diet in GERD (Gastro-Oesophageal Reflux ...

Diet in GERD (Gastro-Oesophageal Reflux Disease) Acid reflux occurs when there is acid backflow from the stomach into the esophagus. This happens commonly but can cause complications or troublesome symptoms, such as heartburn. One reason this happens is that the lower esophageal sphincter (LES) is weakened or damaged. Normally the LES closes to prevent food in the stomach from moving into the esophagus. The foods you eat affect the amount of acid your stomach produces. Eating the right kinds of food is key to controlling acid reflux or gastroesophageal reflux disease (GERD), a severe, chronic form of acid reflux. Foods to eat  Vegetables Vegetables are naturally low in fat and sugar. Good options include green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes, and cucumbers. Ginger Ginger has natural anti-inflammatory properties, and it’s a natural treatment for heartburn and other gastrointestinal problems. You can add grated or sliced ginger root to recipes or smoothies, or drink ginger tea to ease symptoms. Oatmeal Oatmeal, a breakfast favorite, is a whole grain, and is an excellent source of fiber. Other fiber options include whole-grain breads and whole-grain rice. Non-citrus fruits Non-citrus fruits, including melons, bananas, apples, amla and pears, are less likely to trigger reflux symptoms than acidic fruits. Lean meats and seafood Lean meats, such as chicken, turkey, fish, and seafood, are low-fat and can reduce symptoms of acid reflux. Try them grilled, broiled, baked, or poached. Egg whites Egg whites are a good option. Limit egg yolks, though, which are high in fat and may trigger reflux symptoms. Healthy fats Sources of healthy fats include avocados, walnuts, flaxseed, olive oil, sesame oil, and sunflower oil. Reduce your intake of saturated fats and trans fats and replace them with these healthier unsaturated fats. Finding your triggers Heartburn is a common symptom of acid reflux and GERD. You may develop a burning sensation in your stomach or chest after eating a full meal or certain foods. GERD can also cause vomiting or regurgitation as acid moves into your esophagus. Many people with GERD find that certain foods trigger their symptoms. No single diet can prevent all symptoms of GERD, and food triggers are different for everyone. To identify your individual triggers, keep a food diary and track the following: what foods you eat what time of day you eat what symptoms you experience Keep the diary for at least a week. It’s helpful to track your foods for a longer period if your diet varies. You can use the diary to identify specific foods and drinks that affect your GERD. The diet and nutrition advice here is a starting point to plan your meals. Use this guide in conjunction with your food journal and your doctor’s advice. The goal is to minimize and control your symptoms Foods to avoid High-fat foods Fried and fatty foods can cause the LES to relax, allowing more stomach acid to back up into the esophagus. These foods also delay stomach emptying. Eating high-fat foods puts you at greater risk for reflux symptoms, so reducing your total daily fat intake can help. The following foods have a high-fat content. Avoid these or eat them sparingly: French fries and onion rings full-fat dairy products, such as butter, whole milk, regular cheese, and sour cream fatty or fried cuts of beef, pork, or lamb bacon fat, ham fat, and lard desserts or snacks, such as ice cream and potato chips cream sauces, gravies, and creamy salad dressings oily and greasy foods High acid foods Fruits and vegetables are important in a healthy diet. But certain fruits can cause or worsen GERD symptoms, especially highly acidic fruits. If you have frequent acid reflux, you should reduce or eliminate your intake of the following foods: oranges grapefruit lemons limes pineapple tomatoes tomato sauce or foods that use it, such as pizza and chili salsa Chocolate Chocolate contains an ingredient called methylxanthine. It has been shown to relax the smooth muscle in the LES and increase reflux. Garlic, onions, and spicy foods Spicy and tangy foods, such as onions and garlic, trigger heartburn symptoms in many people. These foods won’t trigger reflux in everyone. But if you eat a lot of onions or garlic, track your meals carefully in your diary. Some of these foods, along with spicy foods, may bother you more than other foods do. Mint Mint and products with mint flavoring, like chewing gum and breath mints, can also trigger acid reflux symptoms. Soups Instead of creamy or tomato-based soups, try lean broth-based soups or homemade soups made with lean ingredients, including low-fat or fat-free milk instead of cream. Potatoes and Other Starches Instead of french fries, potato chips, risotto, or pasta with creamy or tomato-based sauces, try baked, boiled, or mashed potatoes, plain pasta or rice, or pasta with a low-fat milk-based sauce. Snacks Instead of fried chips, nuts, guacamole, cheese dip, or sour cream-based dips, try crackers, pretzels, corn tortillas, low-fat hummus, or sliced fruits (other than citrus) or vegetables. Sweets and Desserts Instead of chocolate, cookies, cakes, pastries, or peppermints, try marshmallows, hard candies other than mints, angel food cake, gelatin desserts, fruit-based desserts, sherbet, or low-fat pudding. (6) Other options While the lists above include common triggers, you may have unique intolerances to other foods. You might consider eliminating the following foods over time to see if symptoms improve: dairy, flour-based products like bread and crackers, and tea. Lifestyle tips In addition to controlling reflux symptoms with diet and nutrition, you can manage symptoms with lifestyle changes. Try these tips: Take antacids and other medications that reduce acid production. (Overuse can cause negative side effects.) Maintain a healthy weight. Chew gum that isn’t flavored with peppermint or spearmint. Avoid alcohol. Stop smoking. Don’t overeat, and eat slowly. Remain upright for at least 2 hours after eating. Avoid tight clothing. Don’t eat for 3 to 4 hours before going to bed. Raise the head of your bed 4 to 6 inches to reduce reflux symptoms while sleeping.