Gastroesophageal Reflux Disease (GERD) is a chronic condition that affects millions worldwide, characterized by the regurgitation of stomach acid into the oesophagus. This ailment can lead to discomfort, heartburn, and in severe cases, damage to the oesophagus. While medication can help alleviate symptoms, dietary changes play a crucial role in managing GERD effectively.
GERD symptoms are often triggered by certain foods and beverages that relax the lower oesophageal sphincter (LES), allowing stomach acid to flow back into the oesophagus. It’s vital to adopt an eating plan that minimizes these triggers while promoting overall digestive health.
Non-citrus fruits: Choose fruits like bananas, apples, pears, and melons instead of citrus fruits, which can exacerbate acid reflux.
Vegetables: Most vegetables are well-tolerated, but some people find that avoiding onions, garlic, and tomatoes can help reduce symptoms.
Lean proteins: Choose lean meats such as chicken, turkey, fish, and seafood. Avoid fried and fatty meats, as they can trigger GERD symptoms.
Whole grains: Choose whole grains like oatmeal, brown rice, and whole wheat bread over refined grains, which can aggravate GERD.
Low-fat dairy: Select low-fat or fat-free dairy products like milk, yogurt, and cheese. Full-fat dairy can worsen symptoms for some individuals.
Healthy fats: Incorporate healthy fats from sources like olive oil, avocados, and nuts. Avoid fried and greasy foods, as they can trigger reflux.
Herbal teas: Some herbal teas, such as chamomile or ginger tea, may help soothe GERD symptoms. Avoid mint tea, as it can relax the lower oesophageal sphincter, allowing acid to flow back into the oesophagus.
Non-carbonated beverages: Drink plenty of water throughout the day. Avoid carbonated beverages, alcohol, and caffeinated drinks, as they can aggravate GERD symptoms.
Small, frequent meals: Instead of large meals, opt for smaller, more frequent meals to prevent overeating and reduce pressure on the lower oesophageal sphincter.
Avoid trigger foods: Certain foods can trigger GERD symptoms in individuals. Common trigger foods include spicy foods, chocolate, caffeine, alcohol, fatty foods, and acidic foods.
It’s essential to keep in mind that triggers can vary from person to person, so it’s essential to pay attention to how your body responds to different foods and adjust your diet accordingly. Additionally, it’s advisable to consult with a healthcare professional or a registered dietitian for personalized dietary recommendations tailored to your specific needs and preferences.
