When to Worry About Acid Reflux: Warning Signs You Shouldn’t Ignore
Understand endoscopic surgery: what it entails, the procedure, benefits, and...
GERD Diet - Foods to Help with Acid Reflux
- Home
- Patient Information
- GERD Diet - Foods to Help with Acid Reflux
Gastroesophageal reflux disease, commonly known as GERD, is a digestive disorder that affects millions of people worldwide. If you’ve experienced the burning sensation of heartburn or the regurgitation of stomach acid into your oesophagus, you’re likely familiar with its symptoms. However, by making strategic choices in your diet, you can manage GERD effectively. In this article, we’ll explore what GERD is, its causes and symptoms, and most importantly, the foods that can help alleviate its discomfort, as well as those to avoid.
What is GERD?
GERD (Gastroesophageal Reflux Disease), commonly known as acid reflux, is a chronic digestive disorder that occurs when stomach acid or, occasionally, stomach content, flows back into the esophagus. The oesophagus is the tube that carries food from your mouth to your stomach. When the lower oesophageal sphincter (LES), a muscular ring located at the junction of the oesophagus and the stomach, doesn’t close properly or relaxes too frequently, it allows stomach acid to reflux into the oesophagus. This chronic condition can lead to uncomfortable symptoms such as heartburn, regurgitation, and chest pain. If left untreated, it can even damage the oesophagus lining.
Causes of GERD
Several factors can cause or exacerbate GERD:
- High-Fat Diet: Foods high in fat can relax the lower oesophagal sphincter (LES), allowing stomach acid to flow back into the oesophagus.
- Overeating: Consuming large meals or lying down right after eating can increase the risk of reflux.
- Obesity: Extra weight, especially around the abdomen, can put pressure on the stomach, pushing acid into the oesophagus.
- Certain Foods and Drinks: Spicy foods, citrus fruits, tomatoes, caffeine, alcohol, and carbonated beverages can trigger or worsen symptoms.
Common GERD Symptoms
Heartburn: This is a burning sensation or discomfort in the chest, often behind the breastbone. It’s the most common symptom of GERD.
Regurgitation: This is when stomach acid or food comes back up into the throat or mouth, causing a sour or bitter taste.
Chest Pain: Some individuals with GERD experience chest pain that can mimic the symptoms of a heart attack. It’s essential to seek medical attention if you’re uncertain about the cause of chest pain.
Difficulty Swallowing: Known as dysphagia, this symptom can occur when the oesophagus becomes narrowed due to inflammation or scarring.
Chronic Cough: GERD can trigger a persistent cough, particularly when lying down or at night.
Sore Throat or Hoarseness: The refluxed acid can irritate the throat, leading to these symptoms.
Laryngitis: Inflammation of the voice box (larynx) can result from acid irritation.
Foods to Help with GERD
Managing GERD doesn’t necessarily mean having to eliminate large categories of food from your diet. By focusing on foods that are low in fat, you can also manage the condition..
Additionally, opting for smaller, more frequent meals rather than large portions can help prevent the onset of discomfort.
Here are some dietary choices that can help:
Vegetables
Vegetables are beneficial for GERD because they are low in fat and sugar, helping to reduce stomach acid production. They are also high in fiber, which aids digestion and prevents acid reflux.
Including vegetables like:
- Leafy greens
- Lettuce
- Celery
- Broccoli
- Cauliflower
- Sweet peppers
- Carrots
- Cucumber
- Asparagus
- Potatoes
Fruits
Fruits are beneficial for acid reflux because they are generally low in fat and high in fibre, which can help manage symptoms by promoting healthy digestion. Their natural sugars provide a healthier alternative to high-fat, processed sweets that can exacerbate acid reflux symptoms.
Including fruits like:
- Banana
- Apple
- Melon
- Pear
- Coconut
Lean Meat
High-fat meat can worsen acid reflux by relaxing the lower esophageal sphincter, allowing stomach acid to flow back into the esophagus more easily. This can lead to heartburn and discomfort. Additionally, fatty foods take longer to digest, increasing the chance of acid reflux symptoms.
Lean meat is beneficial for acid reflux because it is low in fat, which helps reduce the production of stomach acid and minimises pressure on the lower esophageal sphincter, thereby decreasing the likelihood of acid reflux symptoms.
Including lean meat like:
- Chicken
- Turkey
- Fish
The way you prepare your meals can significantly impact acid reflux symptoms. Cooking methods that focus on minimising added fat and preserving the nutritional quality of the meat are preferred. Opting for healthier cooking techniques can help reduce irritation and improve digestion. Here are some recommended methods:
- Grilling: Using a grill allows excess fat to drip away from the meat, resulting in a leaner dish. Grilling also adds flavour without the need for additional fat.
- Baking: Baking meat in the oven is a healthy option that requires little to no added fat. This method keeps the meat moist and can be enhanced with herbs and spices to avoid fatty sauces.
- Broiling: Broiling involves cooking meat with direct overhead heat, similar to grilling. It effectively reduces fat content while sealing in natural juices.
- Steaming: Steaming meat helps retain moisture and nutrients without using oils or fats. This gentle method makes for tender, easy-to-digest dishes.
- Poaching: Cooking meat in water or broth at a low simmer is another low-fat method. It keeps the meat moist and is ideal for adding delicate flavors without triggering reflux.
By focusing on these methods, you can prepare meals that are both flavorful and supportive of managing GERD symptoms effectively.
Whole Grain
Whole grains are beneficial for acid reflux because they are high in fiber, which can help regulate digestion and reduce the frequency of acid reflux symptoms. Additionally, they tend to be less processed than refined grains, which can help maintain a balanced pH in the stomach.
Including whole grain like:
- Oatmeal
- Brown rice
- Whole-grain bread
Foods to Avoid
Identifying the foods that trigger your GERD symptoms can be a personal journey. It requires some experimentation, as you might first think some foods are safe, only to realise later they cause discomfort or symptoms. Certain foods, despite appearing harmless, may unexpectedly trigger acid reflux due to individual sensitivities or preparation methods.
High-fat food
High-fat foods can increase the risk of acid reflux because they relax the lower esophageal sphincter, which allows stomach acid to flow back into the esophagus more easily. They also slow down the digestion process, which increases the chances of acid reflux occurring.
Including high-fat food like:
- Fried food – french fries, onion rings, and nuggets
- Fatty food – fatty cuts of beef, pork or lamb
- Full fat dairy products – whole milk, cream, cheese
- Desserts and snacks – ice cream, cakes, cookies and potato chips
- Processed meat – sausages, bacon, salami and hot dogs
- High-fat sauces – mayonnaise, cream-based dressings and alfredo sauce
Other Foods That Can Trigger Acid Reflux
Certain other foods are known to aggravate acid reflux by irritating the esophagus or increasing stomach acid production. These foods might not be problematic for everyone, but they are common triggers and should be monitored closely.
- Citrus Fruits: Oranges, lemons, and grapefruits are acidic and can irritate the oesophagus.
- Tomatoes and Tomato-Based Products: Tomato sauces, ketchup, and salsa are acidic and can trigger reflux.
- Spicy Foods: Hot peppers and spicy dishes can worsen symptoms for many people.
- Caffeine and Alcohol: Both can relax the LES and increase acid production.
- Carbonated Beverages: The bubbles in soda can expand in the stomach, leading to increased pressure and reflux.
- Peppermint: Although peppermint has earned its reputation for soothing a sore tummy, it is actually an acid reflux trigger.
It’s important to note that individual responses to foods can vary. What triggers symptoms in one person may not affect another. Keeping a food diary can help you identify specific triggers. Additionally, it’s advisable to consult with a healthcare professional or a gastroenterologist to find the most suitable treatment plan for your unique needs.
Acid Reflux Lifestyle Changes Singapore
In addition to dietary modifications, certain lifestyle changes can significantly alleviate the symptoms of acid reflux. Implementing these adjustments can improve overall digestive health and reduce the frequency and severity of GERD symptoms.
- Maintain a Healthy Weight: Excess body weight can put additional pressure on the stomach, exacerbating reflux symptoms. A balanced diet combined with regular exercise can help achieve and maintain a healthy weight, thereby reducing the risk of acid reflux.
- Elevate the Head of Your Bed: Raising the head of your bed by 6 to 8 inches can prevent stomach acid from travelling back into the esophagus while you sleep. This can be achieved with bed risers or a wedge pillow.
- Avoid Lying Down Soon After Eating: To minimise the risk of acid reflux, avoid lying down for at least three hours after meals. This allows gravity to help keep stomach contents where they belong.
- Eating before Bedtime: Avoid eating at least 2 hours before bed.
- Eat Smaller, More Frequent Meals: Large meals can increase pressure on the lower esophageal sphincter, promoting reflux. Opt for smaller, more frequent meals throughout the day to reduce this pressure.
- Limit late-night snacking: Eating close to bedtime can increase the risk of acid reflux. Try to finish dinner at least three hours before going to bed.
- Avoid Smoking: Smoking weakens the lower esophageal sphincter and increases stomach acid production. Quitting smoking can therefore help reduce the severity and frequency of reflux symptoms.
- Wear Loose-Fitting Clothing: Tight clothing around the abdomen can put additional pressure on the stomach, increasing the likelihood of reflux. Opt for loose, comfortable clothing to prevent unnecessary pressure on your digestive system.
Alternative Methods to Relieve GERD
If you have tried changing your diet and it has not helped, it may be time to seek professional treatment. Your doctor or gastroenterologist may recommend:
Medications like antacids, over-the-counter medications that provide temporary relief from heartburn, H2 Blockers that reduce the production of stomach acid or Proton Pump Inhibitors (PPIs) – potent acid suppressors and are often used for more severe cases of GERD.
If lifestyle changes and medications do not provide sufficient relief, surgical options like fundoplication or LINX device implantation may be considered to strengthen the LES and prevent reflux.
In conclusion, managing GERD through diet is possible. By making informed choices about the foods you eat, you can alleviate symptoms and improve your digestive health. Remember that a healthy GERD diet is not only about what to avoid but also about incorporating foods that promote digestive comfort and overall well-being.
More Info
Your Acid Reflux Causes Cough?
Is Acid Reflux The Reason Behind Your Cough? Home Patient...
How to Manage Acid Reflux in Singapore: Foods to Avoid and Alternative Options
Understand endoscopic surgery: what it entails, the procedure, benefits, and...
Enquire Now
Here at KYM Surgery, we believe in providing holistic & comprehensive medical care for all patients.
Emergency Calls Medical Care 24/7
Here at KYM Surgery, we believe in providing holistic & comprehensive medical care for all patients.
