Foods To Eat And Avoid With Acid Reflux Disease

Foods to eat and avoid with acid reflux disease

by Men's Reporter Team

A diet for GERD encourages simple changes to reduce reflux, such as eating smaller and more frequent meals, and choosing foods that are easier on your stomach. Lean proteins such as chicken and fish, cooked vegetables, and whole grains are great staples for people with reflux disease. Low-acid fruits, herbal teas, and plenty of water can also support digestion and relieve symptoms.

Avoiding common triggers is the key to managing GERD. It is best to avoid foods such as fried and fatty dishes, spicy meals, and acidic drinks such as citrus fruits and carbonated drinks. Reducing sugar, caffeine, and processed meat may also help. Being careful about the timing of your meals, such as avoiding late-night meals, can help reduce reflux.

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If you have gastroesophageal reflux disease, avoid:

Best foods for gastroesophageal reflux disease

The GERD diet prioritizes low-acid, low-fat, high-fiber options and focuses on foods that are easy on the stomach. These options can help promote healthy digestion, relieve irritation, and reduce reflux symptoms.

Including the following food groups can play an important role in managing gastroesophageal reflux disease.

Fruits: Choose low-acid (alkaline) fruits that are gentle on the stomach and less likely to cause reflux. These fruits provide essential vitamins and hydration without irritating the esophagus. Vegetables: Choose cooked, non-acidic vegetables that are easy to digest and help soothe your digestive tract. Whole grains: Focus on fiber-rich, minimally processed grains that regulate digestion and prevent constipation, which can worsen reflux symptoms. Low-fat or non-dairy alternatives: Choose low-fat dairy or plant-based milk alternatives without added acids to avoid reflux while still getting calcium and protein. Lean protein: Choose foods that are low in fat, such as grilled, baked, or steamed. These are easily processed by the stomach and help reduce acid production. Healthy fats: Include small amounts of unsaturated fats, such as oils and nuts, which are less likely to slow digestion or cause reflux. Flavor: For variety and flavor, use non-acidic, non-pungent herbs and spices to enhance meals without irritating the digestive system.
Soothing drinks: Choose decaffeinated, low-acid drinks, such as herbal teas and water, to stay hydrated and soothe your digestive system. Fiber supplements: Ask your health care provider if fiber supplements are right for you. If you take 15 grams, psyllium Consuming a daily fiber supplement has been proven to reduce acid reflux episodes and heartburn symptoms.

The following list shows specific foods that should be included in a gastroesophageal reflux disease-friendly diet.

Food Groups What to Eat Fruits Low-acid fruits such as bananas, apricots, cherries, raspberries, melons, ripe pears, and papaya Vegetables Baked potatoes, carrots, broccoli, cauliflower, green beans, peas, asparagus Whole grains Brown rice, oatmeal, quinoa, millet, farro, whole grain bread, cereals, pasta, popcorn without butter, low-fat or dairy-free milk, plain yogurt, fortified soy, hemp, oats, coconut, nut milks Low in protein Skinless chicken, turkey, fish, tofu, lentils, beans Healthy fats Avocado, olive oil, walnuts, flaxseed, sunflower oil Flavorings Capers, anchovies, salted soy sauce. Yogurt and Dijon mustard add sourness. Ginger and lemongrass are stimulating. Sweeten with honey, agave, and bay leaves. Fresh herbs such as basil, oregano, thyme and rosemary Comforting drinks Herbal teas, decaffeinated teas, water, mineral water, chicken soup, aloe vera juice (without citric acid)

Foods to avoid with acid reflux disease

of esophageal sphincter A muscle at the bottom of the esophagus that acts like a one-way door. It opens to feed food into the stomach, then closes tightly to keep food in the stomach. When this muscle becomes too relaxed, it doesn’t close properly and stomach acid and food flow back into your throat, causing acid reflux.

Some foods can make this problem worse by relaxing your muscles and slowing down digestion, causing food to stay in your stomach longer. High-fat, salty, or spicy foods are some of the biggest triggers. Avoiding these foods is just as important as choosing the right foods to include in your diet.

The following table lists food groups that should be avoided in a gastroesophageal reflux disease diet.

Food Group Foods to Avoid Fried foods, fast foods, processed foods Fried chicken and fish, french fries, hamburgers, pizza, potato chips, cheese puffs, pretzels Fatty meats Bacon, sausages, ribs, salami, hot dogs Spicy foods Black, white , and cayenne pepper, chili powder, and curry High-fat dairy and cream-based foods Butter, cheese, cream, mayonnaise, and creamy salad dressings Tomato-based products Tomato sauce, marinara, and ketchup Acidic foods and beverages Citrus fruits such as oranges, grapefruit, lemons, and limes, vinegar, and pickles Caffeinated and carbonated beverages Coffee, tea, soda, energy drinks, and carbonated beverages Sugary foods and beverages Candy, chocolate, ice cream, and sweet carbonated beverages Mints and mint-flavored products peppermint gum, mint chocolate, and peppermint tea Other common triggers Cold cuts, processed deli meats, high-fat nuts, peanut butter, and certain raw vegetables such as onions, garlic, and tomatoes (depending on personal tolerance)

Foods to avoid vary from person to person. For example, if you have food allergies, it’s especially important to avoid those triggers because they can cause swelling in your esophagus. Additionally, your health care provider may advise you to avoid certain foods based on your individual condition and symptoms.

Are eggs safe for reflux esophagitis?

Egg whites are low in fat, high in protein and easy to digest, while egg yolks are high in fat and can cause symptoms of gastroesophageal reflux disease. For an GERD-friendly diet, sticking to egg whites is a wise choice. To avoid discomfort, separate only the yolk and enjoy the white.

When and how you eat is important

Dietary treatment for reflux disease focuses on following a consistent eating schedule each day, following several important guidelines.

Eat smaller meals more often: Eating four to six small meals a day is ideal for people with gastroesophageal reflux disease. This will prevent you from getting too hungry and overeating. Eat less food. When the stomach becomes too full, the sphincter muscles do not close tightly, making it easier for stomach contents to rise up into the esophagus. Stop eating when you feel 75% full. : Leaves space in the stomach to reduce pressure on the esophageal sphincter and minimize the risk of acid reflux. Eat slowly: Put down your utensils between meals and eat at a relaxed pace. Instead of gulping down glasses, focus on chewing well and sipping water during meals. Avoid eating and drinking right before bed: With the exception of water, avoid eating and drinking within two hours before bed to reduce the risk of nighttime reflux. Lie down after meals: This guideline applies to all meals, not just before bed. Giving your stomach time to empty can help prevent stomach acid from refluxing into your esophagus when you are lying down. Get up or take a light walk after eating, but avoid strenuous exercise immediately after eating.Hydrate often: Drink plenty of water throughout the day to prevent constipation and aid digestion. Be especially careful to drink water or other healthy drinks 30 minutes before meals and 60 minutes after meals. Limit or avoid caffeine: Caffeine relaxes the esophageal sphincter and can cause symptoms of reflux esophagitis in many people. Although it’s best to avoid caffeine completely, some people can consume a small amount in the morning without experiencing much discomfort.

The triggers for GERD vary from person to person, so what works for someone else may not work for you. Keeping a food diary can help you identify the cause and adjust your eating habits, portion sizes, and meal timing to better manage your symptoms.

Foods that quickly relieve symptoms of gastroesophageal reflux disease

Some foods and drinks may help temporarily relieve gastroesophageal reflux disease symptoms. They include:

Ginger: Try drinking ginger tea or golden milk (made with ginger and turmeric) to soothe your stomach after meals. Be sure to use skim, low-fat, or plant-based milk, as high-fat milk can worsen gastroesophageal reflux disease. Apple cider vinegar (ACV): ACV is a popular treatment for gastroesophageal reflux disease, but there is no scientific evidence that it is effective. If you decide to try it, dilute a few drops with hot water and consume with meals, as it is highly acidic and can irritate the esophagus.
Chamomile tea: Traditionally used to soothe the digestive system, this tea’s anti-inflammatory effects may reduce esophageal discomfort.
Xylitol Gum: Chewing gum produces extra saliva, which neutralizes stomach acid in the esophagus. However, avoid gum containing mint oil as it can worsen gastroesophageal reflux disease.
Licorice Root: Licorice increases the mucus coating to protect the esophagus and reduce irritation from stomach acid. Deglycyrrhizinated licorice (DGL) comes in tablet or liquid form, but it should not be used frequently because consuming large amounts of licorice can increase blood pressure.

If the GERD diet doesn’t give you the relief you need, talk to your health care provider. We can help you explore other options and find the plan that best suits your individual needs.

summary

A gastroesophageal reflux disease-friendly diet emphasizes low-fat, low-acid, high-fiber foods, such as lean proteins, whole grains, and non-acidic fruits, and avoids foods such as fried foods, tomato-based products, and carbonated drinks. Avoid triggers. Eating less and avoiding meals 2 hours before bedtime can help reduce symptoms.

Simple lifestyle changes, such as sitting upright after eating, chewing slowly, and drinking water while eating, can also help relieve symptoms. If your symptoms persist despite these changes, talk to your health care provider for additional support.

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At Verywell Health, we use only high-quality sources, including peer-reviewed research, to support the facts in our articles. Read our editorial process to learn more about how we fact-check and maintain the accuracy, reliability, and authenticity of our content.

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Sharon Gilson

Sharon Gilson is a writer who lives with and covers gastroesophageal reflux disease and other digestive issues.

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