Manage Acid Reflux & GERD: Identify Trigger Foods & Diet Adjustments
Managing acid reflux and GERD involves a combination of medical treatments and dietary changes. Understanding trigger foods and making adjustments to one's diet can significantly help in managing symptoms.
Avoiding trigger foods is crucial for managing acid reflux and GERD. These foods vary from person to person and may need to be identified through a food diary. Some common triggers include spicy foods, fatty meals, and foods high in simple sugars. These foods can relax the lower esophageal sphincter, delay stomach emptying, stimulate stomach acid production, and increase reflux risk. Specific foods to avoid may include peppermint tea, citrus fruit juices, tomato-based drinks, coffee, alcohol, caffeinated teas, whole dairy, doughnuts, croissants, fried foods, pickled vegetables, fatty meats, and processed foods like bacon, hot dogs, and high-fat dairy products.
On the other hand, structuring meals around acid-soothing foods can complement medical treatments. These foods include nonfat or low fat milk, herbal teas, carrot juice, apple juice, melon juice, rice, pasta, oatmeal, whole-grain bread, lean meats, baked fish, low fat cheese, low fat yogurt, beans, peas, lentils, tofu, eggs, nuts and seeds, and low fat and noncitrus salad dressings. Eating smaller, more frequent meals and avoiding large portions can also help manage symptoms. It's also important to eat at least 3 hours before bedtime to lower acid reflux chances.
A balanced diet with moderate lean protein, fresh vegetables and fruits, and healthy fats is recommended for overall health and managing acid reflux. While medical treatments are available and effective, dietary changes are one of the easiest and most affordable ways to manage symptoms. By identifying and avoiding trigger foods, and incorporating acid-soothing foods into one's diet, individuals can significantly improve their acid reflux and GERD management.
