Gastroesophageal reflux disease (GERD) develops when stomach acid repeatedly flows back into the esophagus—the tube connecting the mouth and stomach. Acid reflux causes heartburn, discomfort, or even vomiting and is triggered primarily by certain types of foods. GERD can be easily managed by getting the right nutrition and maintaining healthy habits post meals. As GERD is directly associated with the digestive tract, eating the right foods becomes all the more important.
Foods for managing GERD
Common symptoms of GERD include heartburn, bloating, burping, dry cough, and sore throat. One may also experience a burning sensation in the chest or stomach after a full meal or having highly processed or spicy foods. Here are some foods that can help keep GERD symptoms at bay:
Egg whites
Egg whites, rich in protein, are alkaline foods, making them a good option for dealing with heartburn.
Whole grains
Foods like brown rice, whole wheat bread, quinoa, barley, and millets are highly fibrous foods, making one feel full for a long period. This ensures one does not overeat or snack between meals, which is one of the prime reasons for heartburn.
Oatmeal
Oatmeal is an excellent source of fiber and can lower the risk of acid reflux.
Coconut water
Coconut water is an excellent source of potassium. The natural hydrant promotes pH balance within the body, easing acid reflux and other GERD symptoms.
Root vegetables
Root vegetables such as sweet potatoes, carrots, and beets are rich in fiber. Adding them to soups, smoothies, and salads can provide essential nutrients and a rich flavor.
Green vegetables
Green vegetables such as broccoli, asparagus, green beans, peas, cucumbers, and Brussels sprouts contain soluble fiber, which absorbs liquid in the digestive system and prevents the displacement of stomach acid.
Non-citrus fruits
Citrus fruits like limes, oranges, lemons, and pineapple are acidic and may trigger reflux. Alkaline and water-rich fruits can neutralize stomach acid, making them ideal foods for GERD management. So one can opt for bananas, apples, melons, and pears.
Seafood
Boiled, grilled, poached, or baked fish is low in fat content and reduces acid reflux.
Herbal teas
Herbal teas are nutritious, non-acidic, anti-inflammatory, and soothing for the intestinal tract. Chamomile, licorice, and ginger tea can improve digestion and ease gas and heartburn.
Plant-based milk
Unsweetened planned-based milk made from almonds, oats, coconut, soy, and cashew soothes the digestive tract. It is also easy to digest and safe for people with lactose intolerance.
