GERD Friendly Foods: What to Savor and What to Skip for Heartburn

Are you struggling with reflux and not sure what to eat to improve your symptoms? Read on for a list of GERD friendly foods and diet suggestions!

What is GERD?

Have you ever felt an uncomfortable burn after a meal? For some, it is not just an occasional nuisance but a daily struggle. This is known as GERD (Gastro-esophageal Reflux Disease), a common condition affecting nearly 20% of the population (1). GERD happens when stomach acid flows back up into the esophagus, leading to symptoms such as heartburn, chest pain, difficulty swallowing, tooth decay, chronic cough, sore throat, or asthma (1). There is good news! Smart dietary choices can make a world of difference. Here we will discuss GERD friendly foods and what to eat to manage acid reflux.  

What foods should I avoid?

Certain foods are best avoided if you have GERD, as they can relax the lower esophageal sphincter (LES), slow stomach emptying, or irritate the esophageal lining, all of which increase the chances of acid reflux and worsen GERD symptoms (2). Here are some common culprits to watch out for:

• High-fat and fried foods such as processed meats, full fat dairy products, fast food, donuts, and other fried pastries: these foods can relax the LES and delay stomach emptying, increasing the risk of reflux
• Spicy foods and citrus fruits known to intensify heartburn, they can further irritate the esophagus
• Chocolate, caffeine, and peppermint: these can weaken the LES, making acid reflux more likely
• Onions and carbonated beverages: these often act as heartburn triggers, contributing to discomfort
• Alcohol: along with inducing other negative effects for gut health, it can also weaken the LES and trigger heartburn symptoms (2)

GERD Friendly Foods to Reduce Symptoms

Certain foods in your diet can help reduce the risk of acid reflux, lower stomach acid, and manage the symptoms more effectively. Research shows that following a Mediterranean-style diet may lower the risk of GERD (3). This diet emphasizes fruits, vegetables, whole grains, and unsaturated fats from sources like avocado oil, olive oil, fatty fish, nuts, and seeds, which are all linked to better digestive health and fewer reflux symptoms (3). Some foods are less likely to trigger reflux and can promote better digestive health. Consider adding the following to your diet:

• Lean proteins: Foods low in saturated fats such as beans, skinless chicken, fish, seafood, low-fat dairy, and lentils are excellent protein sources that won’t trigger reflux (2).
• Vegetables: GERD-friendly vegetables include broccoli, cucumbers, cauliflower, kale, spinach, green beans are low in acid and high in nutrients.  
• Non-citrus fruits: Options like bananas, melons, and apples can help fight the effects of strong stomach acid without causing irritation
• High-fiber foods: A diet high in fibre is associated with a reduced risk of acid reflux (4). Good sources can include beans, lentils, oatmeal, whole-grain bread, avocados, and chickpeas.

What else can I do?

Lifestyle changes can also play a crucial role in improving GERD symptoms and managing acid reflux long-term. These lifestyle adjustments, combined with mindful eating habits, can greatly reduce GERD symptoms, and improve overall digestive health.

• Establishing a regular eating pattern is key, as it helps regulate digestion and prevent overeating, which can exacerbate symptoms (2).
• Optimizing meal portions is equally important. Smaller and more frequent meals are often recommended because they reduce pressure on the stomach and LES, lowering the likelihood of acid reflux (2).
• Weight loss can be another effective treatment for in GERD management, as obesity can increases abdominal pressure and push stomach contents into the esophagus (3).
• Elevating the head of your bed can also help prevent nighttime reflux by keeping stomach acid from rising while you sleep (5).
• Lastly, it is advisable to avoid eating at least three hours before bedtime, giving your stomach enough time to empty before lying down (2).

Improving your GERD symptoms with diet and lifestyle interventions is completely possible, but it can be challenging. Contact us or book an appointment to learn more about customizing your diet to help manage reflux.

References

1. Antunes, C., Aleem, A., Curtis, S.A. Gastroesophageal Reflux Disease. [Updated 2023 Jul 3]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441938/
2. Herdiana, Y. (2023). Functional Food in Relation to Gastroesophageal Reflux Disease (GERD). Nutrients, 15(16), 3583. https://doi.org/10.3390/nu15163583
3. Mone, I., et al. Adherence to a predominantly Mediterranean diet decreases the risk of gastroesophageal reflux disease: a cross-sectional study in a South Eastern European population, Diseases of the Esophagus, Volume 29, Issue 7, 1 October 2016, Pages 794–800, https://doi.org/10.1111/dote.12384
4. Samuthpongtorn, C. et al. (2024). Dietary Fiber is Associated With Decreased Risk of Gastroesophageal Reflux Symptoms. Clinical gastroenterology and hepatology: the official clinical practice journal of the American Gastroenterological Association, 22(3), 653–655. https://doi.org/10.1016/j.cgh.2023.07.006
5. Giacchi, R. J., Sullivan, D. & Rothstein, S. G. (2000). Compliance with anti-reflux therapy in patients with otolaryngologic manifestations of gastroesophageal reflux disease. The Laryngoscope, 110(1), 19–22. https://doi.org/10.1097/00005537-200001000-00004