There are 10 main ways in which you can incorporate a diet for GERD in your life and this is how:

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1. Keep a food diary and monitor everything that you are eating. Also note down the days in which your symptoms of GERD seem to worsen and eventually you may find a pattern – certain foods that you are eating are causing your symptoms.

2. Once you have worked out the foods that are making your symptoms worse, try to avoid them. This may include caffeine and chocolate but where possible, try to massively cut down on the amount that you consume. You could always try replacing them with foods that do not contain such things such as decaffeinated coffee.

3. Take a look at the acidic foods that you are eating. This list will include such foods as apples, oranges and other citrus fruits as well as certain vegetables and foods that are high in fat. Again, these will need to be reduced to make an effective diet for GERD and this will include fruit juices and other products that contain these things.

4. Cut down on the amount of alcohol that is consumed. Binge drinking is likely to lead to GERD symptoms so a diet for GERD will include alcohol minimally and in moderation.

5. Fish is a great option for a diet for GERD as is minced beef, chicken and steak as long as they are lean, low in fat and cooked in a way as to minimize the fat content. Try to incorporate these foods with other food groups to make balanced and healthy meals.

6. Certain vegetables are fine for those that suffer from GERD and these include potatoes, carrots, beans, broccoli and cabbage. Again, this is only the case when cooked in a way as to minimise fat content but are great to add with the meat options that have been deemed as safe for a diet for GERD.

7. Some dairy products can trigger the symptoms of GERD but low fat cheeses, milk and also yogurts are normally fine to incorporate into a diet for GERD.

8. Do not fry foods and if you do, use low fat and healthy oil. It is a better idea to grill meat where possible or steam or poach it. You can also steam the vegetables or boil them dependant on how much time you have.

9. Try and prepare your meals in advance where possible. It might help to think about your evening meal in the morning and get the foods necessary to make it out and ready in the morning. This will prevent from eating junk food as a bid to eat on the go.

10. Eating the foods that trigger the symptoms of GERD will be OK every now and again but remember that it can cause the pain associated with the condition. However, it is essential to have a healthy and balanced diet so daily multivitamins could be a great alternative to food groups that you struggle to eat. A diet for GERD need not completely rearrange your eating patterns and with a little time and thought the appropriate changes could be made for the better.

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It is unfortunate that after eating a sumptuous meal, our stomach begins to crumble and we tend to belch or release air through our mouth. The experience may even include chest pains or acid-like taste in the mouth. We wonder and analyze the cause and frequency of this occurrence. We may be aware that it concerns the food that we ate but little do we know that this does not conform to an acid reflux diet.

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Since acid reflux is a digestive disease resulting to heartburn, an effective diet is needed in order to prevent the aggravating effects in the stomach. For some, this may even entail listing their food intake to properly identify the food that caused their acid reflux or heartburn.

This will be in the form of a “Food Diary” which includes the “What” and the “When” of the food eaten as well as the symptoms experienced. Listed below are the safe foods and foods to avoid in preventing acid reflux or heartburn.

Safe Foods

Fruits – Apple- fresh, dried or juice, banana

Vegetables – Broccoli, carrots, cabbage, peas, green beans, baked potato

Meat Products – Skinless chicken breast, extra-lean ground beef, London broil steak, egg whites and substitutes, no fat fish

Dairies – Fat free cream cheese, goat cheese, low-fat soy cheese, fat-free sour cream

Grains – Brown or white rice, multi-grain or white bread, cereal like bran or oatmeal, corn bread, Graham crackers, pretzels, rice cakes

Beverage – Mineral water

Salads/Sweets – Low-fat salad dressing, fat-free cookies, jelly beans, red licorice, baked potato chips

Foods to Avoid

Fruits – Tomato, lemon

Juices – Orange juice, Cranberry juice, Grapefruit juice, Lemonade

Vegetables – Raw onion, french fries, mashed potato

Meat Products – Ground beef, chicken nuggets, Buffalo wings, marbled sirloin

Dairy Products – Regular cottage cheese, sour cream, ice cream, milk shake

Grains – Spaghetti with sauce, macaroni and cheese

Beverages – Wine, liquor, decaffeinated or regular coffee/tea

Salads/Sweets – Creamy salad dressing, oil and vinegar salad dressing, high-fat butter cookies, chocolate, doughnut corn chips, brownies

Other Dietary Facts

1. It is a common misconception that drinking milk before going to sleep can prevent acid reflux. On the contrary, milk was found to have a rebound action and in fact encourages more acid secretion.

2. Others think that beverages will flow easily and be digested without affecting acid production. Studies show that it is actually the opposite. Beverages especially beer, has the ability to double stomach acid within an hour.

3. An alkaline diet can help overcome the effects of acid reflux. This was explained by medical professionals as the need to maintain acidity and alkalinity balance within the body.  .

It is best to keep a list of these safe foods and foods to avoid as a precautionary measure in avoiding acid reflux or heartburn. The objective of the acid reflux diet is to avoid its recurrence and discomfort. More importantly, a complete disregard to how our stomach reacts to the food we eat, can only lead to other malfunctions or malaise.

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