Foods To Eat and Avoid With GERD

Low-acid fruits like strawberries may improve gastroesophageal reflux disease (GERD) symptoms. GERD causes stomach acid to flow the wrong way and back up into the esophagus, which connects the stomach and mouth. This backward movement of stomach acid is known as acid reflux. The esophagus gets irritated when acid reflux happens, causing heartburn.

Other foods that may help with GERD include those high in fiber, such as nuts, seeds, vegetables, and whole grains. Avoiding late-night snacks and not lying down or going to bed right after meals are other ways to prevent acid reflux.

People with GERD may need to watch what and how they eat. Read on to learn what foods may help with or trigger GERD.

Foods That Help GERD

Various foods might reduce GERD symptoms, including low-acid fruits like strawberries, high-fiber foods, and root vegetables. It's important to talk to your healthcare provider about dietary changes that can improve GERD. They may advise you to avoid eating three hours before lying down or sleeping.

Strawberries and Low-Acid Fruits

Low-acid, or high-alkaline fruits may calm stomach acid and ease GERD symptoms. Examples include berries like strawberries and raspberries, apples, bananas, and melons. These fruits are gentler on the esophagus than high-acid fruits like grapefruits, lemons, limes, and oranges.

Fruits like strawberries and bananas also contain pectin. This soluble fiber helps food move through your digestive system.

High-Fiber Foods

Eating more foods with fiber has been found to decrease GERD symptoms like heartburn. The exact reason why is unknown.

The recommended amount of fiber the average person who eats a 1,000-calorie diet needs per day is 14 grams (g). There are a lot of options available for you to get more dietary fiber, especially if you have GERD.

Foods that are great sources of fiber include:

• Beans and peas
• Fruits
• Nuts and seeds
• Vegetables
• Whole grains (e.g., oats, brown rice)

Taking in a lot of fiber too fast—without enough fluids—can lead to other digestion-related issues like nausea or constipation. Take your time when adding more fiber to your diet.

High-Water Foods

Water can dilute stomach acid, making it less harmful. Foods that have a high water content may lessen GERD symptoms.

Fruits like strawberries and watermelon and vegetables like lettuce and spinach are mostly made of water. These foods have about 90% to 100% water content.

Choices with 70% to 89% water content include:

• Avocados
• Bananas
• Carrots
• Pears

Pasta With the Right Sauce

If you eat pasta as part of your whole-grain fiber choices, make sure you pick the right kind of sauce. Tomato-based sauces might be your go-to sauce for pasta dishes. However, tomatoes—due to their acid—can be bad for people with GERD.

You could try using chicken broth as a "sauce" for your pasta. You may add a root vegetable to your pasta to lessen the possibility of aggravating GERD symptoms.

Root Vegetables

Root vegetables are fibrous foods that fill you up and prevent you from overeating, which often causes heartburn. Root vegetables you can add to your diet include:

• Beets
• Carrots
• Parsnips
• Potatoes
• Radishes
• Rutabagas
• Turnips

Some ways to enjoy eating these foods are roasting, baking, or sautéing them. Some root vegetables, like carrots, can even be eaten raw.

Foods To Avoid With GERD

Some foods can make GERD symptoms worse, just as there are ones that might relieve symptoms. These include acidic, spicy, and fried foods, as well as alcohol and caffeine. Triggers can vary from person to person, so it's important to talk to a healthcare provider about what to avoid.

Acidic Foods and Drinks

Research has shown that acidic foods and drinks can worsen GERD. People might experience symptoms from these foods and drinks due to increased acidic fluid, frequent swallowing, and lowered esophagus pH.

Some acidic foods and drinks you may avoid include:

• Carbonated drinks
• Citrus fruits and juices
• Sour candies
• Tomatoes and tomato-based products

Alcohol

Some evidence suggests that drinking alcohol can trigger GERD. Alcohol can make the lower esophageal sphincter (LES) relax and increase the esophagus' exposure to stomach acid. The LES is the opening to your stomach.

Problems with GERD can worsen depending on how much alcohol you drink and how often. Drinking too much is considered to be a risk factor for having GERD symptoms.

Research has found a weaker link between GERD and drinking occasionally or not at all. Drinking more often (i.e., more than three to five times or days per week) might result in GERD symptoms.

Caffeine

Sources of caffeine—including coffee and chocolate—have been identified as potential GERD triggers. Symptoms might occur with caffeine due to the stimulant's ability to relax the LES.

High-Fat, Spicy, or Fried Foods

GERD symptoms may be worse when you eat foods like pizza, burgers, or wings. Fatty, spicy, or fried foods can slow down the stomach's emptying process and cause the LES to relax, leading to acid reflux.

Some spicy foods may contain higher amounts of capsaicin. This chemical compound is found in chili peppers. Capsaicin can increase LES pressure and contractions of the esophagus. The spicier the food, the worse GERD symptoms get.

Mint

Mint is considered to be a trigger for people with GERD, although it affects a small number of people. Mint can lead to acid reflux from a relaxed LES, similar to fatty or spicy foods.

When To Contact a Healthcare Provider

Talk to a healthcare provider if you make changes to what you eat but your symptoms of GERD don't get better. You'll also want to seek medical attention if you experience:

• Bleeding
• Choking along with coughing and shortness of breath
• Feeling fuller quicker when you eat or like food is stuck behind your breastbone
• Hoarseness
• Problems swallowing
• Vomiting
• Weight or appetite loss

A Quick Review

It's important to choose carefully to minimize the effects of GERD. Foods that are low in acid and high in water, like strawberries, and those high in fiber are good choices. Root vegetables like carrots or potatoes can also ease symptoms.

There are also foods you want to avoid, like spicy, fried, or acidic foods. These foods might make GERD worse. See a healthcare provider if you still have issues with GERD, even after making dietary changes.