The Wellness Way

Dietary Tips for Controlling Reflux Disease

Sean Gallup/GettyImages

Diet plays a crucial role in managing reflux disease, and making mindful food choices can significantly reduce symptoms. From understanding trigger foods to planning reflux-friendly meals, here are practical dietary tips to help keep your GERD under control.

1. Identify and Avoid Trigger Foods
Certain foods are known to relax the lower esophageal sphincter (LES) or increase stomach acid production. Common triggers include:

  • Citrus fruits: Oranges, grapefruits, and lemons can worsen acid reflux.
  • Tomatoes: The acidity in tomatoes and tomato-based products can irritate the esophagus.
  • Spicy foods: Hot peppers and spicy dishes often exacerbate GERD symptoms.
  • Caffeine and Alcohol: Both can relax the LES, making reflux more likely.
  • Chocolate: It contains caffeine and can trigger reflux in some people.

2. Eat Smaller, More Frequent Meals
Instead of three large meals a day, opt for smaller meals spread throughout the day. This approach reduces the pressure on your stomach and LES, making reflux less likely. Avoid overeating, and aim to finish your last meal at least 2-3 hours before bedtime.

3. Include Alkaline and Low-Acid Foods
Incorporate foods that are less likely to cause acid reflux, such as:

  • Green vegetables: Broccoli, kale, and spinach are low in acid and high in fiber.
  • Oatmeal: A filling breakfast option that can absorb stomach acid.
  • Bananas and Melons: These fruits have a natural alkalinity that can soothe the stomach.
  • Lean Proteins: Chicken, turkey, and fish are easier to digest than fatty cuts of meat.

4. Stay Hydrated, But Be Mindful
Drinking plenty of water throughout the day helps flush acid back into the stomach. However, avoid drinking large amounts of liquid during meals, as this can increase pressure on the LES. Sipping water between meals is more effective.

5. Monitor Your Eating Habits
Keep a food diary to track what you eat and how it affects your symptoms. This can help you pinpoint specific triggers and make more informed dietary choices. Additionally, eating slowly and chewing thoroughly can aid digestion and reduce reflux episodes.

Dietary changes are a powerful way to manage reflux disease. By avoiding trigger foods, eating smaller meals, and choosing alkaline options, you can reduce the frequency and severity of symptoms. Remember, everyone’s body reacts differently, so finding what works best for you is key.