At some point, most people experience heartburn, that throwing up a little bit, burning, fire in the chest and throat feeling. You know, That thing people take those gross, powdery, antacid tablets to subside? Most people who experience heartburn get it infrequently, but that's not the case for everyone.

The U.S. Department of Health and Human Services says that 1 in 5 Americans suffer from GERD (Gastroesophageal Reflux Disease). GERD is also called acid reflux and has multiple causes, such as excess body fat, exposure to first and secondhand smoke, pregnancy, and side effects for asthma and other types of medicine. GERD causes are often outside people's control, but understanding the connection between your diet and GERD is essential.

 

What is GERD?

GERD is not just a one-and-done or occasional bout of heartburn. GERD is a chronic condition that creates many side effects, especially if left unmanaged. One of the more dangerous ones is esophagitis, the inflammation of the esophagus. Esophagitis causes trouble swallowing, which hinders eating and overall GERD management. Here at Gerald Li, we believe in managing illnesses naturally, and an effective and natural way to calm symptoms is through nutritional changes. For the question of "What should I eat with acid reflux disease?" here are some of our best answers. Understanding acid reflux natural treatment options alongside dietary changes can provide comprehensive relief.

 

Diet Option 1: High-Fiber Foods

Fiber is an essential nutrient, but exercise caution when implementing this diet. Going in all at once may lead to constant bathroom use. Many people with GERD take anti-reflux prescription medications to control their symptoms. However, all medicines can have side effects, and possible side effects of GERD meds include kidney problems, slowed stomach production, and diarrhea. What makes this even worse is that this is not an exhaustive list by any means. Organ problems are no joke, so people prefer alternative options. Everyone with GERD should consider changing their diet and trying natural supplements to fill nutritional gaps food may not cover. Studies have uncovered dietary choices that may reduce GERD symptoms. The first to consider is high-fiber foods. The National Center for Biotechnology Information (NCBI) looked at people with GERD who were on a low-fiber diet. Researchers gave them psyllium husk, which is high in fiber and the primary ingredient for fiber supplements, such as Metamucil. Those who took the psyllium husk reported less heartburn and fewer gastroesophageal refluxes. Fiber is a type of carbohydrate that the body can't digest. The following foods are excellent sources of dietary fiber:

• Whole grains, e.g. brown rice
• Green vegetables
• Nuts, such as almonds and walnuts
• Fruits with edible skins, like apples and pears
• Root vegetables, like sweet potatoes and carrots
• Legumes, such as lentils and beans

They also promote a feeling of fullness. That satisfied feeling can help people not to overeat, as overeating causes acid reflux.

People who don't currently eat a lot of fiber should increase their intake gradually. The recommended intake is 25 grams per day for women and 38 grams for men. Most people need to eat more fiber each day, but they shouldn't increase their fiber intake all at once. If someone who eats little fiber does, they may develop bloating, constipation, and excess flatulence. Slowly introduce anti-inflammatory foods into your diet, especially nutrient-dense ones with little calories.

 

Diet Option 2: High Water Content Foods

Unfortunately, many popular drinks do not do GERD sufferers any favors. Carbonated beverages cause burping, which can cause stomach acid to come up into the esophagus. Carbonation also makes the air come out of the other end. Caffeine also weakens the esophageal sphincter, so it's a good idea to steer clear of coffee and tea. Caffeine also has a laxative effect, which is especially harmful for those with a sensitive lower digestive tract. But plain water (no lemons, no flavor enhancers, etc.) is a fantastic alternative with no adverse side effects. Remembering to drink water can be difficult, and many don't like the drink's lack of flavor. Luckily, food counts toward your daily hydration goals, especially water-rich foods.

Many fruits and vegetables are high in water, and can help dilute stomach acid. Here are some examples of high-water foods:

• Melons
• Broccoli
• Celery
• Bell peppers
• Lettuce
• Zucchini
• Cucumber

These foods are naturally low in fat and sugar but also high in fiber. The nutritional value is ideal for people who are trying to lose weight, which is also recommended for GERD sufferers who are overweight or obese. Exploring options like the Ozempic slim transformation can complement dietary changes and support overall health goals.

There are lots of ways to make these foods more exciting. Why not chop up a big pile of fruit into a bowl of fruit salad? Or stick chunky pieces on skewers and throw them on the grill? Toss the veggies into a soup? Green smoothies are another great way to go. Don't load up on acidic fruits like oranges, which can worsen GERD symptoms. Consider other things to eat.

 

Diet Option 3: Alkaline Foods

Stomach acid causes GERD, so it stands to reason that acidic foods would make the problem worse. An acid reflux diet plan should have alkaline foods. Alkaline can counteract excess acid levels.

Foods that are naturally alkaline-heavy include:

• Most fruits and vegetables
• Seeds
• Nuts
• Legumes
• Tofu
• Yogurt

There are more options than this for alkaline-filled foods. Mind you, not all fruits and veggies are created equal. Also, some alkaline foods have multiple benefits.

 

Diet Option 4: Probiotic foods.

Probiotic foods contain live-active cultures that aid in digestive health. Usually, probiotic foods require fermentation. Some examples include sauerkraut, yogurt, kombucha, and kimchi. A 2020 NCBI review of multiple studies concluded that participants experienced a forty-five percent reduction in GERD symptoms, notably heartburn and vomiting. Probiotic-rich foods also lessened the amount of flatulence in those observed.

Pickle juice for heartburn is another option that falls under this category, as pickles undergo fermentation and contain probiotics that could potentially aid in alleviating symptoms of GERD. At GerdLi, we prefer for our readers and customers to kick ass, not rip it. To do so, we also have a list of foods to avoid if you have GERD.

Foods to Avoid

Everybody's system reacts differently to food, so keeping a food and GERD symptom diary can help users identify how they respond to certain things. Research has shown that the following foods worsen GERD symptoms in many people and may be good to avoid.

 

Fried/Fatty Foods

Sadly for those who love them (which is everybody, even us), fried foods should not form part of any acid reflux diet menu. We know this is America, but the land of plenty also contains plenty of healthy options. High-fat foods cause the esophageal sphincter to relax and release stomach acid into the esophagus. They hang around in the stomach for a long time, meaning those gastric juices also have more time to cause acid reflux. As if that wasn't enough, high-fat food contributes to weight gain, which is bad for anyone suffering from GERD, as obesity is one of the culprits. Pretty much no medical professional is going to tell their patient to eat fried foods. Still, surprisingly healthy foods can contribute to GERD flare-ups.

 

Acidic Fruits

Acidic fruits, including tomatoes, which often hang out in the vegetable department, and citrus fruits are not suitable for any diet for acid reflux. They ramp up acid levels and can cause reflux. If they can't live without them, people should try combining them with yogurt, which coats the esophagus as they eat, reducing symptoms. Acidic fruits can worsen GERD, and so can many other common foods.

 

Chocolate

As much as we hate to acknowledge it, chocolate can aggravate GERD symptoms due to its fat and caffeine content. Consuming chocolate also relaxes the esophageal sphincter and induces serotonin production. Serotonin is another of those pesky chemicals that loves to open the esophageal sphincter! When your esophagus relaxes, it widens the entryway for acid, causing heartburn. When it comes to GERD, you have to eat and drink mindfully.

Alcohol

We've all heard that alcohol is not good for us, and it is especially dangerous for those of us with sensitive digestive systems. Alcohol causes heartburn for lots of GERD sufferers. Plus, it often comes in carbonated beverages, making the problem worse. Unsurprisingly, given its effects, alcohol also relaxes the esophageal sphincter. It's often very acidic and can irritate the esophagus.

 

The Best Diet for GERD

The best GERD diet plan avoids the foods that cause symptoms while providing balanced nutrition. It takes time and patience for most sufferers to find the right acid reflux diet plan. When finding the right diet for you, be willing to try new recipes and understand that every struggle you may encounter is only for a healthier you. The benefits of a GERD-friendly diet are huge and can help you avoid complications such as esophagitis. Food is medicinal, and we want you to discover your prescription. Also, we have a little help if you need more than your diet to give you the relief you deserve.

Read further : How to create a heartburn-friendly diet plan.

GerdLi is a natural, physician-engineered alternative to prescription GERD medications. It uses several natural compounds to decrease stomach acid content and reduce heartburn without the side effects of traditional medicine. It targets ten of the most common symptoms of reflux. For those seeking alternatives to conventional medication, exploring natural heartburn medicine can be beneficial. Click here to order GerdLi today!