Follow the GERD Diet for Acid Reflux Relief

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

Avoiding common triggers is key to managing GERD. Foods like fried and fatty dishes, spicy meals, and acidic options—such as citrus or fizzy drinks—are best left out. Reducing sugar, caffeine, and processed meats can also make a difference. Paying attention to meal timing, like avoiding late-night eating, helps keep reflux under control.

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Avoid These Things If You Have GERD

Best Foods for GERD

The GERD diet highlights foods that are easy on the stomach, prioritizing low-acid, low-fat, and high-fiber choices. These options promote healthy digestion, soothe irritation, and help reduce reflux symptoms.

Incorporating the following food groups can play a key role in managing GERD:

  • 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: Opt for cooked, non-acidic vegetables that are easy to digest and help soothe the digestive tract.
  • Whole grains: Focus on high-fiber, 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 triggering reflux while still getting calcium and protein.
  • Lean proteins: Stick to grilled, baked, or steamed options that are low in fat, as these are easier for the stomach to process and help reduce acid production.
  • Healthy fats: Incorporate small amounts of unsaturated fats like oils and nuts, which are less likely to slow digestion or contribute to reflux.
  • Flavorings: For variety and taste, use non-acidic, non-spicy herbs and spices to enhance meals without irritating the digestive system.
  • Soothing drinks: Choose non-caffeinated and low-acid beverages, such as herbal teas and water, to stay hydrated and calm the digestive system.
  • Fiber supplements: Ask your healthcare provider if a fiber supplement is right for you. Taking 15 grams of a psyllium fiber supplement per day has been shown to reduce acid reflux episodes and heartburn symptoms.

The following list highlights specific foods to include in a GERD-friendly diet:

Food Group What to Eat
Fruits Less acidic fruits like bananas, apricots, cherries, raspberries, melons, ripe pears, 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 Non-Dairy Cow's milk, plain yogurt, fortified soy, hemp, oat, coconut, and nut milks
Lean Proteins Skinless chicken, turkey, fish, tofu, lentils, beans
Healthy Fats Avocado, olive oil, walnuts, flaxseed, sunflower oil
Flavorings Capers, anchovies, and soy sauce for saltiness; yogurt and Dijon mustard for tanginess; ginger and lemongrass for zing; honey, agave, and bay leaf for sweetness; fresh herbs like basil, oregano, thyme, and rosemary
Soothing Drinks Herbal and decaffeinated tea, water, mineral water, chicken broth, aloe vera juice (without citric acid)

Foods to Avoid With Acid Reflux

The esophageal sphincter is a muscle at the bottom of your esophagus that acts like a one-way door. It opens to let food pass into your stomach and then closes tightly to keep it there. When this muscle relaxes too much, it doesn’t close properly, allowing stomach acid or food to flow back up into your throat, causing acid reflux.

Some foods can make this problem worse by relaxing the muscle 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 ones to include in your diet.

Food groups to avoid on a GERD diet are highlighted in the following chart:

Food Group  What to Avoid
Fried, Fast, and Processed Foods Fried chicken and fish, French fries, burgers, pizza, potato chips, cheese puffs, pretzals
Fatty Meats Bacon, sausage, 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 Drinks Citrus fruits like oranges, grapefruits, lemons, and limes, vinegar, and pickled foods
Caffeinated and Carbonated Drinks Coffee, tea, soda, energy drinks, and fizzy drinks
Sugary Foods and Drinks Candy, chocolate, ice cream, sugary sodas
Mint and Mint-Flavored Products Peppermint gum, mint chocolate, and peppermint tea
Other Common Triggers Cold cuts, processed deli meats, high-fat nuts and peanut butter, certain raw vegetables like onions, garlic, and tomatoes (depending on personal tolerance)

Some foods to avoid may vary from person to person. For example, if you have food allergies, it’s especially important to steer clear of those triggers, as they can cause swelling in the esophagus. Additionally, your healthcare provider may advise you to avoid specific foods based on your individual condition and symptoms.

Are Eggs OK for GERD?

Whereas egg whites are low in fat, rich in protein, and easy on digestion, egg yolks are high in fat and can trigger GERD symptoms. For a GERD-friendly diet, sticking to egg whites is a smart choice. To prevent discomfort, simply separate the yolks and enjoy the whites.

How and When You Eat Matters

The GERD diet emphasizes sticking to a consistent eating schedule each day, with a few key guidelines:

  • Eat small meals more often: Eating smaller portions four to six times per day is ideal for people with GERD. This will help you avoid getting too hungry and overeating.
  • Reduce your meal size: When the stomach is overly full, the sphincter may not close tightly, making it easier for stomach contents to rise into the esophagus.
  • Stop eating when you feel 75% full: Leave room in your stomach to reduce pressure on the esophageal sphincter and minimize the risk of acid reflux.
  • Slow down: Eat at a relaxed pace, setting your utensils down between bites. Focus on chewing thoroughly and sipping water lightly throughout the meal rather than gulping down your glass.
  • Avoid eating or drinking right before bed: With the exception of water, avoid eating or drinking within two hours before bedtime to reduce the risk of nighttime reflux.
  • Avoid lying down after meals: This guideline applies to all meals, not just those before bed. Giving your stomach time to empty helps prevent acid from flowing back into the esophagus when lying down. After eating, stay upright or take a light walk, but avoid intense exercise immediately after meals.
  • Hydrate often: Drink plenty of water throughout the day to prevent constipation and aid digestion. Take special care to drink water or another healthy beverage 30 minutes before and 60 minutes after meals.
  • Limit or avoid caffeine: Caffeine can relax the esophageal sphincter, triggering GERD symptoms in many people. While it’s best to avoid caffeine completely, some individuals may tolerate a small amount in the morning without significant discomfort.

GERD triggers are different for everyone, so what helps others may not work for you. Keeping a food diary can help you identify your triggers and adjust your eating habits, portion sizes, and meal timing to better manage your symptoms.

Foods to Quickly Ease GERD Symptoms

A few foods and drinks may help relieve GERD symptoms temporarily. They include:

  • Ginger: Try drinking ginger tea or golden milk (made with ginger and turmeric) to calm your stomach after meals. Because high-fat milk can aggravate GERD, be sure to use skim or low-fat milk or plant milk.
  • Apple cider vinegar (ACV): Although ACV is a popular GERD remedy, there’s no scientific evidence that it works. Its high acidity can irritate the esophagus, so if you choose to try it, dilute a few drops in warm water and consume it with a meal.
  • Chamomile tea: Traditionally used to soothe the digestive system, this tea’s anti-inflammatory effects may reduce esophageal discomfort.
  • Xylitol gum: Gum chewing generates extra saliva, which neutralizes the gastric acid in the esophagus. However, avoid gums containing mint oil, as this ingredient may make GERD worse.
  • Licorice root: Licorice may help protect the esophagus by increasing its mucus coating, making it less irritated by stomach acid. Deglycyrrhizinated licorice (DGL) comes in pill or liquid form but shouldn’t be used often, as too much licorice can raise blood pressure.

If the GERD diet isn’t giving you the relief you need, reach out to your healthcare provider. They can help you explore other options and find a plan that works best for your individual needs.

Summary

A GERD-friendly diet emphasizes low-fat, low-acid, high-fiber foods like lean proteins, whole grains, and non-acidic fruits while avoiding triggers like fried foods, tomato-based products, and fizzy drinks. Eating smaller meals and avoiding food two hours before bed can help reduce symptoms.

Simple lifestyle changes like staying upright after meals, chewing slowly, and sipping water throughout meals can also provide relief. If symptoms persist despite these changes, consult a healthcare provider for additional support.

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By Sharon Gillson
 Sharon Gillson is a writer living with and covering GERD and other digestive issues.