Gastroesophageal reflux disease (GERD) is a common condition that occurs when stomach acid flows back into the esophagus, causing uncomfortable symptoms such as heartburn, regurgitation, and indigestion.

While medication can help manage GERD symptoms, making certain dietary changes can also play a crucial role in alleviating reflux. This article will discuss some dietary tips to help manage and reduce the symptoms of gastroesophageal reflux.

1. Choose Lean Proteins

Opt for lean sources of protein such as poultry, fish, and tofu instead of fatty or fried meats. Avoid high-fat cuts of meat and opt for low-fat cooking methods such as grilling, baking, or broiling.

2. Incorporate High-Fiber Foods

Include plenty of high-fiber foods like fruits, vegetables, and whole grains in your diet. Fiber aids digestion, prevents constipation, and may help reduce reflux symptoms.

However, if you notice certain high-fiber foods trigger your symptoms, consider reducing their intake.

3. Limit Acidic Foods

Foods that are highly acidic can exacerbate GERD symptoms. Some common acidic foods to limit or avoid include citrus fruits, tomatoes, vinegar, and certain spices. Be mindful of your own tolerance to acidic foods and adjust your diet accordingly.

4. Avoid Trigger Foods

Every individual may have specific trigger foods that worsen their reflux symptoms. Common trigger foods include chocolate, caffeine, carbonated drinks, alcohol, fried foods, spicy foods, and mint.

Identify your trigger foods and eliminate them from your diet.

5. Opt for Low-Fat Dairy Products

Full-fat dairy products can trigger reflux symptoms due to their high-fat content. Choose low-fat or fat-free options such as skim milk, low-fat yogurt, and reduced-fat cheese to prevent aggravating your GERD symptoms.

6. Eat Smaller, More Frequent Meals

Large meals can put pressure on the stomach and increase the likelihood of reflux. Instead, opt for smaller, more frequent meals throughout the day. Eating slowly and chewing your food thoroughly can also aid digestion and prevent acid reflux.

7. Practice Mindful Eating

Eating mindfully can help reduce GERD symptoms. Avoid eating hastily, as this can lead to swallowing excess air, which can worsen reflux. Sit down to eat, take your time, and savor each bite.

Avoid eating close to bedtime to allow your body enough time to digest your food before lying down.

8. Stay Hydrated

Ensure you stay adequately hydrated throughout the day. Drinking enough water can help dilute stomach acid and reduce the risk of reflux. However, avoid drinking large amounts of liquid in one sitting as it can contribute to reflux.

Instead, sip fluids slowly and spread your intake throughout the day.

9. Elevate the Head of Your Bed

When lying down, elevating the head of your bed by about 6–8 inches can help gravity keep stomach acid from flowing back into the esophagus. This elevation can be achieved by placing blocks under the bedposts or by using a wedge-shaped pillow.

10. Maintain a Healthy Weight

Being overweight or obese can increase the pressure on your stomach, leading to a higher risk of reflux.

By maintaining a healthy weight through regular physical activity and a balanced diet, you can alleviate GERD symptoms and improve overall digestive health.