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Foods To Eat—And Avoid—If You Have GERD

If you suffer from GERD, following a suitable diet can make a significant difference in managing your symptoms. By making informed choices about what to eat and what to avoid, you can help alleviate discomfort and reduce the frequency of GERD episodes. Let’s explore the best and worst foods for GERD, ensuring that your diet supports your overall well-being.

Foods to Eat for GERD

When following a GERD diet, it’s essential to incorporate foods that can help alleviate symptoms and reduce acid reflux. Here are some recommended foods to include in your GERD diet:

  • Non-citrus Fruits: Opt for bananas, melons, and apples. These fruits are less likely to trigger acid reflux.
  • Vegetables: Incorporate green leafy vegetables, such as spinach, kale, and Brussels sprouts. These are low in acid and can be gentle on the stomach.
  • Lean Proteins: Choose lean meats like chicken, turkey, and fish. These are less likely to aggravate GERD symptoms.
  • Healthy Fats: Include sources of healthy fats like avocados, olive oil, and nuts. These can help reduce acid reflux symptoms.

In contrast, it’s important to note that each individual may have unique triggers, so it’s essential to monitor how these foods affect your own symptoms.

Foods to Avoid for GERD

When dealing with GERD, it’s essential to be mindful of the foods that may exacerbate the condition. Here’s a list of items to avoid to manage GERD effectively:

  • High-Fat Foods: Fried foods, full-fat dairy products, and fatty cuts of meat can trigger GERD symptoms.
  • Citrus Fruits: Oranges, lemons, and grapefruits can be overly acidic, leading to heartburn and discomfort.
  • Tomato-based Products: Tomato sauce, salsa, and ketchup are highly acidic and can aggravate GERD.
  • Spicy Foods: Hot peppers, chili powder, and other spicy seasonings may irritate the esophagus.
  • Caffeine: Coffee, tea, and certain sodas can relax the lower esophageal sphincter, worsening GERD symptoms.
  • Mint and Chocolate: These can relax the sphincter that keeps stomach acid from backing up into the esophagus.

Be mindful of these items in your GERD diet to help alleviate symptoms and improve your quality of life.