Did you know that GERD affects around one in every five United States citizens?

While there are several factors that can contribute to the development of GERD, one of the most significant is diet.

In fact, many people who suffer from GERD find that certain foods and beverages can trigger their symptoms. Other kinds of food seem to have little or no effect.

To help you understand how it’s possible to find relief from acid reflux and heartburn, we have written a guide that breaks down the relationship between your diet and GERD. Keep reading if you want to find out more.

The Relationship Between GERD and Your Diet

Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common digestive disorder that occurs when stomach acid or other digestive juices flow back into the esophagus, causing irritation and discomfort.

There are several factors that can contribute to the development of GERD, but diet is one of the most significant.

Types of foods and beverages that can trigger or worsen the symptoms of GERD include fatty or greasy foods, spicy foods, citrus fruits and juices, tomatoes and tomato-based products, chocolate, alcohol, and caffeine.

These foods and beverages can irritate the lining of the esophagus and increase the production of stomach acid. This can lead to the development of GERD symptoms.

Symptoms of GERD can include heartburn, chest pain, difficulty swallowing, and a sour taste in the mouth. These symptoms can be uncomfortable and might interfere with daily activities.

By avoiding trigger foods and incorporating more GERD-friendly options into your meals and snacks, you can help to reduce the frequency and severity of your symptoms.

Other treatments for GERD include taking supplements such as GerdLi, making lifestyle changes like quitting smoking and losing weight, and in severe cases, surgery.

Understanding the GERD Diet

While there is no one-size-fits-all GERD diet that works for everyone, there are certain foods and beverages that might trigger or worsen GERD symptoms in many people.

To create a GERD-friendly diet, you’ll need to focus on foods that are low in acid, fat, and spice. You will also need to drink plenty of water to help flush out any irritants that may be causing symptoms.

Some good options for people with GERD include lean proteins, non-citrus fruits, vegetables like broccoli and spinach, and whole grains. You should also try to find dairy milk alternatives such as almond milk.

Also, keep in mind that eating smaller meals might be able to help with your GERD.

Types of Foods to Eat on a GERD Diet

When it comes to following a GERD diet, there are many different types of foods that you can include in your meals and snacks. Here are some of the best foods for acid reflux.


Non-starchy vegetables like broccoli, spinach, bell peppers, and asparagus can be good choices for people with GERD. Leafy greens like kale and collard greens are also good options.

Just be sure to avoid vegetables that are high in acid such as tomatoes, onions, and peppers.


Non-citrus fruits like apples, bananas, berries, and melons are all generally well-tolerated by people with GERD. Dried fruits like apricots, prunes, and raisins can also be a good choice.

This is because they are high in fiber. This means that they can help to prevent constipation.


Lean proteins like chicken, turkey, fish, and plant-based proteins like tofu, beans, and lentils are all good options for a GERD diet.

It is a good idea to avoid fatty meats and cheeses, which can be more difficult to digest and can worsen GERD symptoms.

Alkaline Foods

By consuming more alkaline foods, some people are able to cut down on the acidity of their digestive juices. This helps them to alleviate their GERD symptoms.

Examples of alkaline foods include most vegetables, some fruits (like avocados and bananas), and plant-based proteins like tofu and legumes.

Fiber-Rich Foods

Foods that are high in fiber can help to bulk up your stools and make them easier to pass. This can be helpful for people with GERD. Good sources of fiber include whole grains, fruits, vegetables, and beans.

Alleviating Your GERD Symptoms With Diet Change: What to Expect

Depending on the severity of your GERD and the changes you make to your diet, you may experience a significant reduction in the frequency and intensity of your symptoms.

This can include a decrease in heartburn, chest pain, difficulty swallowing, and a sour taste in the mouth.

One food that may be particularly helpful in managing GERD symptoms is d-limonene. D-limonene is a compound found in the peel of citrus fruits. Scientific studies suggest that it can reduce the symptoms of GERD.

If you are interested in incorporating d-limonene into your GERD diet, you can try adding citrus peels to your meals or drinks. You can also purchase d-limonene supplements at your local health food store.

What to Do If Your GERD Diet Isn’t Working

If you are following a diet to manage your gastroesophageal reflux disease (GERD) symptoms but are not experiencing the relief that you were hoping for, there are a few steps you can take to try to improve your symptoms.

You should first consider other treatments in addition to your GERD diet.

This could include taking medications or supplements such as GerdLi to reduce stomach acid production. It is also important to work with a healthcare professional, such as a doctor or a registered dietitian.

They can help you to identify any underlying issues that may be contributing to your GERD symptoms. They can also provide guidance on how to manage your symptoms effectively.

Understand the Connection Between GERD and Your Diet

If you have been trying to figure out what the connection is between GERD and your diet, it is important to keep in mind that greasy and spicy foods tend to make people’s symptoms more severe.

Along with diet and exercise, it is also important to take the right supplements. Are you are looking for a natural alternative to prescription medications?

If so, GerdLi can help you. Don’t hesitate to check out our online shop today!

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Dr. Minhas, M.D.

Board-certified internal medicine (ABIM)

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