When there is acid backflow from the stomach to the esophagus, acid reflux occurs, resulting in a bloated stomach, a burning chest, pain, and discomfort. It doesn’t usually lead to emergencies or complications, but it isn’t a day at a park either. Managing your diet can often help with its symptoms and frequency.
In this article, we will be discussing foods that you should avoid and consume if you have GERD.

Foods to avoid for GERD

1. Fried and fatty food
Greasy and fried foods are generally harder to digest and thus, slow down the stomach from emptying itself. If you are suffering from GERD, you may want to avoid red meat, onion rings, fried chicken, among other fried foods.

2. Spicy food
Spicy foods like chili powder and peppers can aggravate symptoms like burning and irritation. Plan your meals ahead of time according to your spice tolerance.

3. Alcoholic, carbonated, or caffeinated beverages
Sodas, coffee, tea, and alcohol can promote your symptoms of GERD. Only consume beverages that you can tolerate.

4. Chocolate
Consuming chocolate increases the acid exposure time, which aggravates your symptoms. Chocolate also contains fat, caffeine, and cocoa, and these are not suitable for GERD patients.

5. Processed food
Processed food like chicken nuggets, sausages, wafers, etc., contain salts and preservatives that trigger your symptoms.

6. Citrus fruits
Citrus foods like lemons, oranges, grapefruit, etc., trigger your symptoms. Avoid drinking citrus juices too.

7. Dairy products
Avoid consuming dairy products like milk, sour cream, ice cream, etc., as they tend to aggravate your symptoms. If you really want to drink a glass of milk, opt for soy milk instead of cow’s milk.

Foods to add to your diet for GERD

1. Fruits (Non-citrus)
Non-citrus fruits like bananas, apples, and pears are natural antacids and help calm your symptoms.

2. Ginger
Ginger serves as a natural remedy for heartburn due to the presence of anti-inflammatory properties. Grate some ginger or use it in a smoothie, this will help relax your triggers.

3. Lean meat
Lean meats like chicken, turkey, and fish are great sources of vitamins and minerals. For a GERD diet, either grill, bake or poach your meat.

4. Honey
Honey is a natural sweetener and a great aid to acid refluxes. You can add it to light teas, oatmeal, or smoothies to calm your symptoms down.

5. Vegetables
Vegetables like potatoes, broccoli, cauliflowers, etc., are low in sugar and fat. They alleviate your symptoms of GERD.

6. Egg whites
Egg whites make a healthy breakfast item. However, egg yolks can trigger your symptoms as it is high in fats.

7. Oatmeal
Oatmeal is a great source of fiber, which is directly linked to a lower risk of acid reflux. You could throw in some bananas, soy milk or seeds to make it extra healthy.

8. Nuts and seeds
High in good fats and antioxidants, seeds and nuts like sunflower, flaxseed, walnuts, etc., help alleviate your symptoms of GERD.