7 Food Tips For Those With Gastroesophageal Reflux (GERD)
Eating right is the key to keeping gastroesophageal reflux at bay. While other measures and habits are necessary, having a healthy diet will keep your digestion under control, especially if you have GERD.
It develops when stomach acid moves up the esophagus and mouth due to a weakness in the sphincter. People describe the feeling as a burning sensation under the sternum, sometimes with abdominal pain and heartburn.
Although it is usually a mild disorder, and rarely a sign of serious illness, it deserves your attention, because it can become chronic. Therefore, it is important that you make preventative changes in your diet in addition to following medical advice.
What causes gastroesophageal reflux?
The main cause of gastroesophageal reflux is overproduction of stomach acid. This acid leads to inflammation and weakens the muscles around the lower part of the esophagus, which allows the acids to come up.
Risk factors
- Overweight or obesity (increase in intra-abdominal pressure)
- Pregnancy
- Problems emptying the esophagus
- Intermediate floor hernia
- Underdeveloped heart
- Stomach surgery
- Diseases of the connective tissue, such as scleroderma
- Smoking or drinking alcohol
- Strong or other type of annoying food
- Coffee and other stimulants
- Certain medications, such as aspirin
Symptoms of gastroesophageal reflux
A strong burning sensation in the chest, usually after a meal, is the most common symptom of GERD. That said, it comes with other symptoms that can last for hours.
- Chest pain
- Ingestion problems
- Reflux of bitter food or drink
- The feeling of a lump in the throat
- Chronic cough
- Sleep problems (if reflux occurs at night)
This is how we can treat gastroesophageal reflux via our diet
Changing eating habits can help you prevent and treat gastroesophageal reflux. We can not ignore the fact that it often comes from having an unhealthy diet with too many sour, irritating foods.
So, what should you eat and drink?
1. Drink aloe vera juice
The soothing, antacid quality of aloe vera juice can help you treat GERD naturally. It neutralizes acids in the digestive system and helps restore proper pH levels.
Among other things, aloe vera has anti-inflammatory and regenerating effects that reduce irritation of the stomach lining, which is important if you want to prevent complications such as stomach ulcers and gastritis. It is still important to drink it in moderation, as it acts as a laxative.
2. Eat less irritating foods and beverages
A diet high in irritating foods is a common cause of gastroesophageal reflux. So if you want to treat it and avoid it returning, you should consume minimal of this type of food.
The most common triggers are:
- Ready meals
- Fine flour
- Sweets and baked goods
- Strong spice
- Box food
- Fried food
- Garlic and onions
- Citrus fruits and tomatoes
- Coffee and other sources of caffeine
- Whole milk and other fatty milk products
- Butter and vegetable fat
Eat five times a day
The good habit of eating five small meals each day can also be related to the improvement of GERD symptoms. Eating less food at once makes the digestive process easier, and the production of acid decreases.
4. Chew your food well
Eating slowly and chewing food well is an important part of treating gastroesophageal reflux. While many people overlook this simple tip, swallowing food in large pieces will make digestion more difficult, as well as increase stomach acid levels.
5. Take probiotics
Foods with probiotics contain “living” bacterial cultures, and this helps the stomach’s pH balance. Thus, when stomach acid leads to reflux, it is a good idea to increase the intake of probiotics.
Opportunities include:
- Kefir
- Natural yogurt
- Sauerkraut
- Fermented pineapple
- Lacto-fermented onions
6. Drink water with lemon on an empty stomach
Drinking warm water with lemon on an empty stomach is one of the oldest tricks against gastroesophageal reflux. It is actually known to be very good for your digestion. The alkalizing effect neutralizes acids and helps your body digest food.
7. Do not eat right before bed
A habit that triggers GERD is to eat large, rich or annoying meals before going to bed. Although it seems harmless, this will encourage the stomach acids to move towards the mouth, which starts other digestive problems.
Since the body is horizontal when you sleep, acids can more easily rise up towards the esophagus. Thus, it is best not to eat for the last three hours before going to bed, and even then, eat a light meal.
Do you often get reflux? In addition to following these tips, do not forget to avoid stress and cigarettes. If the problem does not go away, see a doctor and find out if there is another underlying cause.
