Foods to Eat and Avoid with GERD and Acid Reflux

If you suffer from GERD or acid reflux, making smart food choices can significantly reduce your symptoms. Certain foods like whole grains, ginger, vegetables, non-citrus fruits, lean proteins, and healthy fats can help soothe the stomach and prevent acid reflux. On the other hand, spicy foods, citrus fruits, tomato-based products, caffeine, chocolate, and alcohol can worsen symptoms. Along with these dietary changes, lifestyle tips like eating smaller meals, avoiding lying down after eating, and maintaining a healthy weight can also help manage GERD. In this blog, Dr. Bhushan Chittawadagi, a leading gastro surgeon in Bangalore, shares expert advice on managing GERD effectively through diet and treatment options tailored to your needs.

Eating certain foods can help reduce the frequency and severity of GERD symptoms. Here are some recommended options:

• Oats and Whole Grains: High in fiber and great for promoting digestion, whole grains like oatmeal, brown rice, and whole wheat bread absorb stomach acid, relieving heartburn.
• Ginger: Known for its anti-inflammatory properties, ginger can be a natural remedy for acid reflux and other digestive issues. Try ginger tea or add grated ginger to meals.
• Vegetables: Low in fat and sugar, vegetables like broccoli, cauliflower, leafy greens, cucumber, and beans are gentle on the stomach and don’t trigger acid production.
• Non-Citrus Fruits: Fruits like bananas, apples, pears, and melons are less likely to trigger symptoms. Bananas, in particular, contain natural antacids that may reduce acid reflux.
• Lean Protein: Skinless chicken, fish, tofu, and other lean proteins are beneficial as they don’t stimulate acid production like high-fat foods. Opt for grilled or baked rather than fried preparations.
• Healthy Fats: While high-fat foods can worsen GERD, healthy fats like olive oil, flaxseed, and avocado are generally safe options. Use them in moderation.

Certain foods are more likely to trigger or worsen GERD symptoms. Avoiding them can help you manage your condition better:

• Spicy and Oily Foods: Spices like chili powder, black pepper, and oily preparations can irritate the stomach lining, worsening acid reflux. Keep spice levels mild and avoid greasy foods.
• Citrus Fruits and Juices: Citrus fruits like oranges, grapefruits, and lemons are high in acid and can trigger acid reflux. Opt for non-citrus fruits as a safer choice.
• Tomato-Based Products: Foods like pasta sauce, pizza, salsa, and ketchup are acidic, which may trigger GERD symptoms. Consider alternatives like pesto or white sauces.
• Caffeine and Carbonated Beverages: Coffee, tea, and carbonated drinks relax the LES and increase acid production. Limit these drinks, especially on an empty stomach.
• Chocolate: Chocolate contains caffeine and theobromine, both of which can stimulate acid production. It’s best to enjoy chocolate sparingly if you have GERD.
• Alcohol: Alcohol, particularly red wine, can weaken the LES, leading to acid reflux. Limit alcohol intake and avoid it with heavy meals.

Along with dietary changes, a few lifestyle adjustments can further reduce acid reflux episodes:

• Eat Smaller, Frequent Meals: Large meals put pressure on the LES and can trigger reflux. Opt for smaller, more frequent meals.
• Avoid Lying Down Right After Eating: Wait at least 2-3 hours after a meal before lying down to prevent acid backflow.
• Elevate Your Head While Sleeping: Raising the head of your bed or using extra pillows can help reduce nighttime reflux.
• Maintain a Healthy Weight: Excess weight puts pressure on the abdomen, pushing acid into the esophagus.

Eating right is crucial to managing GERD and acid reflux effectively. By including soothing, low-acid foods and avoiding common triggers, you can control symptoms and improve your quality of life. If GERD persists despite your efforts, remember that treatment is available. Don’t hesitate to reach out to Dr. Bhushan Chittawadagi for expert guidance on GERD treatment in Bangalore. Book an appointment to take the first step toward a more comfortable life free from acid reflux discomfort!