GERD-Friendly Diet
Doctors estimate that over 15 million Americans suffer from acid reflux, also known as GERD. While there are many over the counter and prescription medicines available for treatment, a GERD friendly diet may be your best way to end the uncomfortable and dangerous symptoms of acid reflux.
The Basics
It is best to eat 5 or 6 small meals per day instead of 3 large meals. This helps your stomach digest small amounts of food, therefore reducing the risk of stomach acid creeping back into your esophagus. Your diet should be rich in fiber, and you should avoid caffeine and fatty foods. Time your meals so that your last meal of the evening is 2-3 hours before bedtime, and avoid late-night snacking.
If you are looking for a diet that will help you prevent acid reflux, see the following sample menu below:
Breakfast
- Whole grain toast
- Yogurt with added probiotic
- Non-citrus fruit, such as cantaloupe or berries
- Decaffeinated tea or low fat milk
Morning Snack
- String Cheese
- 1 Serving Whole Grain Crackers
- Water
Lunch
- Large salad (avoid tomatoes) with lean grilled chicken
- Low Fat Dressing
- Whole Grain Crackers
- Water or Decaffeinated Iced Tea
Afternoon Snack
- Small Apple
- Yogurt with added probiotic
Dinner
- Lean grilled meat (4 oz serving)
- Roasted or steamed vegetables without butter
- Water-based fruit such as watermelon or grapes
- Water or decaffeinated tea
This menu adds many of the foods to aid in digestion, while limiting those that cause heartburn symptoms. Foods that are high in fiber, such as fruits, vegetables, and whole grains, may reduce acid reflux in up to 20% of patients. They also help you feel full, reducing the urge to overeat.
This diet is also considered low-fat. Fatty foods take longer for your stomach to digest, and increase stomach acids. The addition of calcium in yogurt, string cheese, and low fat milk may also help treat acid reflux symptoms.
This GERD friendly diet, partnered with exercise, should help prevent food related acid reflux. Be sure to check with your doctor before starting this or any diet and exercise program.
