Whether you have occasional heartburn, chronic heartburn or one of the underlying causes of heartburn – GERD, otherwise known as gastroesophageal reflux disease, following a GERD-friendly diet is one of the ways that could help reduce the effects of heartburn in addition to medicine. No food can cure, completely stave off or prevent GERD or heartburn. Certain foods do help reduce or keep off symptoms. You can identify your trigger foods by keeping a journal of the things you eat daily and then staying away from the ones that trigger your heartburn.
The GERD diet focuses on reducing pressure caused on the lower esophageal sphincter, reducing the amount of stomach acid produced, and delaying gastric emptying. All three factors have the potential to increase the flow of stomach acid to the esophagus.
Heartburn is normally accompanied by a sour taste at the back of the throat, sore throat, tightness in the chest, coughing, and issues with swallowing. Foods that work against this help the lower esophageal sphincter stay closed after a meal, thereby preventing the backflow of stomach acid into the esophagus.
Foods that are acidic or fatty are found to be more frequent and intense triggers of heartburn. Fatty meals, for one, are heavier and delay gastric emptying. This causes the muscles in the lower esophagus to relax which in turn leads to backflow of stomach acids. On the other hand, foods with high fiber content cause faster gastric emptying, put less pressure on the lower esophagus sphincter muscles, reduce acid reflux and reduce the chances of heartburn. A study found that adding 15 grams of psyllium fiber supplement to meals of heartburn patients largely reduced occurrences of heartburn. Another study found that the Mediterranean diet helped in reducing heartburn in people. A Mediterranean diet is marked by less fatty and processed food, more seafood, legumes, vegetables, fruits, seeds, nuts, olive oil, and less alcohol. The Mediterranean diet also helps one lose weight which in turn helps in reducing heartburn. A study showed that overweight people have a higher chance of suffering from heartburn.
Foods that help reduce heartburn include fruits except citrus ones like oranges, grapefruits, and pineapples, vegetables except tomatoes, onions, garlic and peppers, whole grain and cracked grains such as oats, quinoa, brown rice, and wheat bran, and low-fat dairy products, lean meat such as chicken without skin, beef without fat and seafood, whole soy products such as tofu, legumes such as lentils and chickpeas, nuts and forms of nut products such as nut butter, seeds, healthy fats (think avocado and olive oil, though in moderation), psyllium fiber and fiber supplements, beverages such as herbal teas, fruit-infused water and plain water, and mild herbs such as parsley, oregano, and thyme.
Ensure that your cooking methods used in the GERD diet are healthy. Broiling, grilling, roasting, braising, baking, and sautéing are healthier ways of cooking. Use only recommended herbs and extremely mild spices during cooking. If you crave fried foods, go for an air fryer instead of deep frying the foods.
