GERD, or gastroesophageal reflux disease, is a chronic digestive condition that causes acid reflux or heartburn. It occurs when stomach acid or bile flows back into the esophagus, causing irritation and inflammation.

While there are certain trigger foods that can exacerbate symptoms, there are also many GERD-friendly foods that can help ease discomfort.

Incorporating these foods into your summer diet can help prevent GERD symptoms and make outdoor dining more enjoyable. Here are ten GERD-friendly foods to try this summer:.

1. Low-Acid Fruits

Many fruits are high in acid, which can trigger GERD symptoms. However, there are several low-acid fruits that are still delicious and nutritious. These include:.

Bananas
Melons (like honeydew, cantaloupe, and watermelon)
Peaches
Plums
Apples (not Granny Smith, which are high in acid)

2. Leafy Greens

Leafy greens are an excellent source of vitamins, minerals, and fiber. They also happen to be low in fat and calories, making them a great option for GERD sufferers. Try incorporating these greens into your summer salads:.

Spinach
Kale
Arugula
Romaine lettuce
Mixed baby greens

3. Lean Meats

High-fat meats like hamburgers and hot dogs can trigger GERD symptoms. Instead, try grilling up lean meats like chicken or fish. These options are still delicious and satisfying, but won’t cause as much discomfort later on.

4. Whole Grains

Whole grains are an important part of any healthy diet, but they’re also a great option for GERD sufferers. Try replacing white bread, pasta, and rice with whole grain options like:.

Brown rice
Whole wheat bread
Whole wheat pasta
Quinoa
Oatmeal

5. Low-Fat Dairy

While high-fat dairy products like cheese and cream can trigger GERD symptoms, low-fat dairy products are generally well-tolerated. Here are some low-fat dairy options to try:.

Skim milk
Low-fat yogurt
Cottage cheese
Feta cheese (in moderation)

6. Ginger

Ginger is a natural anti-inflammatory that can soothe the digestive system and help prevent GERD symptoms. Try incorporating ginger into your summer meals with these ideas:.

Ginger tea
Ginger ale (look for a brand that contains real ginger)
Grated ginger in marinades or dressings
Ginger juice in smoothies

7. Herbs and Spices

Using herbs and spices instead of high-fat sauces and marinades can be a great way to add flavor to your summer dishes without triggering GERD symptoms. Here are some ideas:.

Basil
Oregano
Thyme
Rosemary
Turmeric

8. Vegetables

Vegetables are an important part of any healthy diet, but they’re also a great option for GERD sufferers. Try incorporating these veggies into your summer meals:.

Tomatoes (in moderation)
Cucumbers
Broccoli
Carrots
Zucchini

9. Alkaline Water

Drinking plenty of water can help dilute stomach acid and prevent GERD symptoms. However, not all water is created equal when it comes to GERD. Alkaline water, which has a higher pH level than tap water, may be beneficial for people with GERD.