Many people experience heartburn or acid reflux in their lives, but not everyone has chronic symptoms of it. Gastroesophageal reflux disease, also known as GERD, is a chronic condition in which food contents from the stomach flow back into the esophagus, causing heartburn or acid reflux and potentially damaging the digestive tract.

The lower esophageal sphincter located between the esophagus and the stomach, plays a significant role in preventing acid reflux. Sometimes, the lower esophageal sphincter doesn’t work properly, which worsens symptoms of GERD. Certain foods and drinks can relax the lower esophageal sphincter, which can also trigger reflux.

Frequent acid reflux can lead to Barrett’s Esophagus, increasing the risk of throat cancer. It is crucial to address GERD symptoms as they can cause long-term health damage.

GERD Symptoms

GERD is a chronic condition that involves the backflow of stomach contents into the esophagus, causing a burning sensation in the upper abdomen known as acid reflux or heartburn.

A dysfunctional lower esophageal sphincter is often a cause of GERD. This sphincter opens to let food into the stomach and closes to prevent backflow into the esophagus. If the lower esophageal sphincter does not close properly, acid reflux is triggered. If you experience chronic symptoms of reflux, it may be time to consult a doctor.

There are short-term and long-term effects if GERD is left untreated. The short-term effects include: heartburn, reflux, chest pain, chronic cough, dysphagia (difficulty swallowing), and bad breath. The long-term complications include: esophagitis (an inflamed esophagus), esophageal strictures (scar tissue from repeated acid damage), and Barrett’s esophagus, which increases the risk of throat cancer. 

Foods That Trigger Reflux

The following foods are common GERD triggers: acidic foods (such as tomato sauce, citrus fruits, and chocolate), high-fat foods (such as full-fat dairy products, fatty meats, and fried foods), spicy foods, alcohol, and caffeine (including coffee, tea, and energy drinks) can irritate the digestive system. Carbonated beverages, including soda and beer, can also relax the lower esophageal sphincter and trigger reflux.

Dietary Recommendations

Eating 4 to 6 smaller meals instead of 3 larger meals per day can improve symptoms for people with GERD. Smaller, more frequent meals aid in stomach emptying and place less intra-abdominal pressure, which reduces the flow of acidic stomach contents back into the esophagus. 

Eating alkaline foods, which have a higher pH, may help neutralize stomach acid. Alkaline foods include green beans, lean meats like chicken and turkey, and whole grains such as oatmeal or farro. 

Diets high in fiber can also help decrease intra-abdominal pressure, which in turn reduces heartburn symptoms. Eating high-fiber foods like brown rice, whole-grain bread, legumes, and vegetables can help improve GERD. 

Dairy products help ease GERD pain, but proceed with caution. High-fat dairy products, such as whole milk, full-fat milk, yogurt, or even milk chocolate, can be trigger foods for some individuals. Stick to low-fat or nonfat dairy products to avoid acid reflux.

Lean proteins, such as chicken, turkey, and fish, are best to ease the symptoms of GERD. Limit fatty meats like steak, lamb, and pork, as these meats can produce more acid in the stomach.

Healthy Eating Habits

When creating new habits, keep them realistic for your lifestyle. For example, eating small portions can help reduce acid reflux symptoms. A great tactic for this is to serve yourself a normal portion of a meal and then divide it in half. Put half the meal in a container and save it for your next small portion. Doing this will meet the goal of 6 small meals a day. Stick with foods that are low in fat and sugar. Following a GERD diet can help prevent heartburn and aid in maintaining a healthy weight.

To stay hydrated, opt for water or decaffeinated tea rather than carbonated drinks, as they can cause an upset stomach and increase your risk of reflux. A simple habit that can improve symptoms is chewing gum or sucking on hard candy, as it stimulates saliva production, which in turn helps neutralize stomach acid.

7-Day GERD Diet Plan

Follow this 2-day alternating GERD diet plan to help reduce the frequency and severity of heartburn. Try this for 7 days, and remember to drink plenty of water and limit your intake of carbonated beverages and alcohol to avoid an upset stomach.

Breakfast

• Option 1:Spinach Omelet with Toast and Fruit
  • 2 eggs cooked with olive oil and fresh spinach
  • 1 slice whole-grain toast topped with ¼ mashed avocado
  • Banana or 1/2 cantaloupe
• Option 2:Overnight Protein Oatmeal
  • 1/2 cup old-fashioned rolled oats
  • 1/4 cup low-fat Greek yogurt
  • 1 tsp chia seeds
  • Protein powder (aim for 25g protein/serving)
  • 1/2 cup low-fat milk (brands like Fairlife increase protein/serving)
  • Sprinkle of cinnamon 
  • Optional: add 1 tsp of maple syrup or honey to sweeten
  • Optional Toppings: walnuts and berries

Mid-Morning Snack

Pick one:

• Apple sauce and ¼ cup mixed nuts
• Whole-grain crackers with 1 oz low-fat cheese
• Veggie sticks (carrot, cucumber) with hummus

Lunch

Option 1: Chicken & Kale Soup

• Made with chicken breast, beans, and kale in low-sodium broth

Option 2: Turkey Burgers with Spinach and Feta

• Grilled lean turkey patty with spinach and feta on a whole-grain bun
• Side of roasted zucchini and bell peppers

Afternoon Snack

Pick one:

• Apple slices with one tablespoon of almond butter
• Rice cakes with nut butter or low-fat cottage cheese with fruit
• Sweet potato cubes with sliced turkey breast

Dinner

Option 1: Grilled Salmon with Vegetables

• Salmon grilled with olive oil, served with zucchini, peppers, and onions
• Pair with a side of brown rice or quinoa

Option 2: Honey Dijon Chicken with Broccolini and Brown Rice

• Chicken marinated in honey dijon dressing and grilled with mixed vegetables
• Serve over cooked brown rice

Snack (if hungry)

Choose one:

• Tuna salad with seeded crackers 
• ¼ cup mixed nuts with dried fruit
• Grapes and a low-fat cheese stick

Avoid eating: Chocolate, citrus fruits, mint, and heavy meals before bed.

Lifestyle Modifications

If you deal with frequent heartburn and acid reflux, there are lifestyle modifications you can make to improve symptoms. 

Eating smaller, more frequent meals can decrease pressure around the stomach, while sitting upright for at least 2 to 3 hours after eating can aid in preventing acid reflux. If you experience reflux at night, try elevating your head 6-8 inches. Maintaining a healthy weight can improve acid reflux. Being overweight or obese puts pressure on the stomach, which increases backflow of stomach acid into the esophagus.  Losing 5-10% of body weight can significantly improve GERD symptoms. Avoid tight-fitting clothing as it will help reduce pressure on the stomach. You can also improve digestive health and relieve symptoms of GERD by avoiding smoking and working to manage stress levels.

Managing Symptoms

Managing GERD typically involves a combination of medication, lifestyle modifications, and dietary changes. Over-the-counter antacids and acid reducers can give quick relief from acid reflux by reducing stomach acidity. For chronic symptoms, prescription medications like proton pump inhibitors may be recommended to heal the esophagus and reduce the occurrence of acid reflux. However, keep in mind that this is ideally a short term treatment option as these medications can lead to nutrient deficiencies and further digestive issues in the long term. Making lifestyle modifications, such as losing weight, avoiding trigger foods, and eating smaller meals, can significantly improve GERD symptoms. If you are looking for a personalized and comprehensive plan, consider working with a doctor and a registered dietitian to help manage GERD and improve your digestive health. Depending on the individual, there are also other treatment options that can be explored such as specific supplements.

Finding Custom Support

GERD is a chronic condition that can be significantly improved with dietary changes and lifestyle modifications. Working with a registered dietitian can help you identify foods that trigger symptoms, discover high-fiber foods you enjoy, and develop realistic eating habits that reduce GERD symptoms.