There are many causes of acid reflux/Gerd and foods are our number one line of defense! Below are 4 dietary tips to get you started in balancing your diet.
Elimination of Trigger Foods
Avoiding certain foods and beverages may help reduce reflux symptoms. Acidic foods, carbonated beverages, coffee, alcohol, chocolate, mint, and spicy foods can reduce the lower esophageal sphincter tone and motility, cause mucosal irritation, or increase gastric juice secretion.
Regular and adequate intake of fiber is associated with decreased heartburn symptoms. Consume vegetables, fruits, and whole grains to provide a daily fiber goal of up to 40 grams. Soluble fiber found in foods like oats, bananas, dates, and sweet potatoes is found to decrease symptoms and esophageal pressure.
No Added Sugars
Simple sugars raise blood sugar levels and produce an osmotic effect in the gastrointestinal tract. To prevent this effect and minimize reflux symptoms, limit sugar, focus on whole foods, and avoid artificial sweeteners as these can negatively alter gut microbiota.
High-fat diets, especially those which include increased amounts of saturated fat from fried or greasy foods, can worsen reflux symptoms. Consume lean protein options and healthy unsaturated fat from seeds, avocado, and olive oil.
Any statements or products mentioned herein this article are not intended to diagnose, treat, cure, or prevent any disease.