Article

GERD Diet Demystified: List of Foods to Add and Avoid

Published on Tuesday, June 01, 2021
by Amy Goodson

Health & Wellness

Managing GERD: Simple Diet and Lifestyle Changes to Reduce Acid Reflux Symptoms

While some individuals may have to see a physician or take medications to help with GERD, for many, lifestyle changes and diet can help control and even improve the symptoms. Avoiding the behaviors, foods, and beverages that trigger these symptoms is key! But just as important are including foods and habits that may help soothe your symptoms.

The No-No’s

When it comes to GERD, there are a variety of habits and foods that should be avoided, or at least limited, to help ease and manage symptoms. Believe it or not, it’s not just about what you eat--it’s about when, where, and how you eat too! The following behaviors are ones to consider changing:

Overeating
Being overweight or obese
Lying down for bed or a nap right after you eat
Consuming excessive caffeine
Wearing tight-waisted clothes
Smoking

It is well known that a variety of foods can trigger GERD symptoms. While this can vary from individual to individual, the following foods should be limited or avoided to help manage the condition in most people:

Fried foods
High-fat foods (fatty cuts of meat, butter, desserts, chips, full-fat dairy, ice cream, creamy sauces, dressings, and dips)
Spicy foods (spicy peppers, garlic, onions)
Citrus (oranges, grapefruit, lemons, limes, pineapple, tomatoes, and tomato-based sauces and dishes)
Mint (peppermint, spearmint)
Chocolate
Coffee
Carbonated beverages
Beverages containing alcohol

The Good News

While eating certain foods and changing specific behaviors won’t necessarily “cure” GERD, they can certainly help, ultimately reducing symptom severity. Similar to the no-nos, there are a variety of behavioral changes that can help lessen the negative side effects of GERD. Here are a few to consider adopting:

Eat smaller, more frequent meals
Eat at least 2-3 hours before going to bed
Raise the pillow of your bed 4-6 inches to elevate your head
Try sleeping in a chair if you take daytime naps
Don’t wear tight clothes or tight belts
Lose weight
Quit smoking

And while many foods can trigger GERD, some can also help manage the condition! Consider adding the following foods to your eating plan if you experience GERD:

Oats

A diet high in fiber has been linked to a lower risk of acid reflux, and oats are an excellent source of fiber
Consider adding a quick and easy breakfast to your daily routine, like MUSH Overnight Oats
Including snacks high in fiber, like healthy oat-based cookies, is also a great option - check out Alyssa’s Healthy Oatmeal Bites/Vegan Bites

Vegetables

Vegetables are low in calories, high in fiber, and help reduce stomach acid
Including vegetables at snack time can help you get the recommended amount - check out Vegan Jerky for a portable, healthy snack

Lean Meats & Seafood

Lean meats and seafood are low in fat and can help reduce symptoms of reflux
You can also decrease the fat in cooking meats by altering your cooking method, like baking, broiling, grilling, or poaching
For plant-based individuals with GERD, consuming lean protein from plant sources like Mrs. Goldfarb’s Unreal Deli meat

Healthy Fats

Healthy fats are monounsaturated and polyunsaturated and are found in foods like nuts, nut butters, seeds, avocado, fatty fish like salmon, trout, and tuna, as well as in oils such as olive, grapeseed, Canola, avocado, and peanut.
Nuts and nut butters are a fantastic way to add both healthy fat and plant-based protein to your meals and snacks. Consider adding a nut butter like Honey Almond Butter to your oatmeal, toast, or apple at snack time
If you like crunch, P-nuff packs protein, healthy fat, and fiber all in a convenient on-the-go package of crunchy puffs

Non-Citrus Fruits

While citrus fruits might trigger symptoms in some people, you still need to eat your fruit - consider trying other options like apples, bananas, pears, and melons
Fruit can be eaten as a healthy snack or chopped into oatmeal, cold cereal, salads, and more

Not To Worry!

It’s not all doom and gloom if you have GERD! Some simple swaps and behavior tweaks can help reduce your symptoms, enjoy your food, and live a healthy lifestyle! Curious how to piece this all into a meal plan? Good news - a GERD-friendly meal plan is coming soon!

FAQs

What foods are most likely to trigger GERD symptoms?

Common GERD triggers include fried foods, high-fat meals, chocolate, peppermint, coffee, alcohol, carbonated beverages, citrus fruits, and tomato-based products. However, triggers can vary significantly from person to person. Keeping a food and symptom diary may help identify which foods are most likely to contribute to your reflux symptoms.

Can losing weight help reduce acid reflux?

For individuals who are overweight or obese, weight loss may help reduce pressure on the stomach and lower the frequency and severity of reflux symptoms. Even modest weight loss can improve symptoms for some people. If weight management is a goal, a healthcare provider or registered dietitian can help develop a safe and sustainable plan.

Are there foods that can help soothe GERD symptoms?

While no food can cure GERD, some foods may be less likely to trigger symptoms and can support overall digestive health. Examples include oats, non-citrus fruits, vegetables, lean proteins, and sources of healthy fats. A balanced eating pattern that emphasizes these foods may help some individuals better manage reflux symptoms.

How long should I wait to lie down after eating?

Most experts recommend waiting at least 2–3 hours after a meal before lying down or going to bed. Remaining upright after eating can help reduce the likelihood of stomach contents flowing back into the esophagus and triggering reflux symptoms.

When should I seek medical care for GERD?

You should consult a healthcare provider if reflux symptoms occur frequently, interfere with daily life, do not improve with lifestyle changes, or are accompanied by warning signs such as difficulty swallowing, unexplained weight loss, persistent vomiting, chest pain, or signs of gastrointestinal bleeding. Early evaluation can help prevent complications and identify the most appropriate treatment options.

References

1Newberry, C., & Lynch, K. (2019). The role of diet in the development and management of gastroesophageal reflux disease: why we feel the burn. *Journal of Thoracic Disease*. https://doi.org/10.21037/jtd.2019.06.42

2Surdea-Blaga, T., Negrutiu, D. E., Palage, M., & Dumitrascu, D. L. (2019). Food and Gastroesophageal Reflux Disease. *Current Medicinal Chemistry*. https://doi.org/10.2174/0929867324666170515123807