Article

Sharing the Spirit: A GERD and IBS-Friendly Donation List for Shelters

Published on Thursday, November 14, 2024
by Rebecca Ledford

Low-FODMAP

Acid Reflux

GERD

IBS

Giving Back This Season: GERD & IBS-Friendly Donations for Your Local Food Pantry

Ah, it’s finally fall.

This is the lovely time of year characterized by (hopefully) cooler weather, beautiful leaves, pumpkin patches, and hay rides. While you are wrapped up in your cardigan, sipping pumpkin spice lattes by the cozy fireplace, take a moment to glance at the full pantry in your kitchen.

Unfortunately, many families do not have a similar sight in their homes. These families often rely on the donations given to local food pantries by kind-hearted members of their community. Is there something you can do this autumn to help those in need? I'm glad you asked!

Here’s a how-to guide to make unbe-leaf-able donations to your local food pantry that are (bonus points!) GERD and IBS-friendly:

Understanding GERD & IBS: Considerations for Food Bank Donations

Before we begin bobbing for apples, let’s take a moment to review the differences and similarities between GERD and IBS. GERD, or gastroesophageal reflux disease, is a digestive condition in which the contents of the stomach are forced upward into the esophagus, causing severe acid reflux (burning sensation in your throat). Those with GERD also experience chest pain, shortness of breath, sore throat, coughing, and even difficulty swallowing. IBS, or Irritable Bowel Syndrome, is another intestinal condition, but as opposed to GERD, it affects the lower part of the digestive tract. IBS can cause intense abdominal pain as the body attempts to break down certain foods. Other common symptoms of IBS include constipation, diarrhea, excess gas, bloating, and mucus in bowel movements.

The best way to avoid these not-so-trendy side effects? Watch what you eat!

According to the American College of Gastroenterology and the National Institute of Diabetes and Digestive and Kidney Diseases, both GERD and IBS symptoms can be triggered by the following foods:

Acidic/spicy foods
High-fat and processed foods
Coffee, soft drinks, teas, and other foods containing caffeine
High FODMAP foods

It’s important to remember that each person’s digestive system is unique. Some foods may kindle that warm and fuzzy feeling you have while snuggling under a blanket during a crisp autumn morning. Other foods may have you feeling like the weather has skipped a season straight to a cold, miserable winter. It can be a trial-and-error process to determine which foods work best for you.

Pantry Staples for All: Non-Perishables Suitable for Various Needs

Another important factor to consider while choosing food items to donate is their spoil span. Perishable foods such as fresh fruits and vegetables will “go bad” quickly and must be eaten close to the purchase date. These foods are not ideal for food pantry donations since most items sit in a storage facility until needed. However, some food pantries accept donations that include fruits and vegetables. It’s important to research or call your food pantry of choice to see what items they accept.

Your best bet when selecting food to donate is to choose non-perishable food items. Canned foods such as canned tuna, salmon, chicken, ham, green beans, corn, and peas often have extended expiration dates, meaning they can be used throughout the year without fear of immediate spoiling.

When donating, it is best to include a variety of foods, mainly items in each of the main food groups: proteins, carbohydrates, healthy fats, and fruits/vegetables. Canned meats (mentioned above) serve as a quick and easy source of protein and can often be enjoyed straight from the can without the use of a stove or microwave. Carbohydrates such as brown rice, quinoa, and oatmeal are excellent energy sources to help keep the body warm during the chilly autumn days. Healthy fats such as nut butters and canned nuts can add a salty, savory flavor to otherwise bland snacks.

Adding Flavor Without the Fire: Herbs & Spices

Don’t be afraid to add a little bit of spice to your donation basket! Canned foods are often preserved without added flavors and may need assistance in the taste department. Certain spices, such as dried basil, oregano, and thyme, can add a savory taste to canned meat. Salt and pepper are a standard classic combination, though you can also try some unconventional spices, such as ginger and turmeric. Each of these spices is GERD and IBS-friendly, making them a perfect addition to a food pantry donation.

Beyond the List: Additional Tips for Donation Success

Now that you know what to put in your donation basket, here are a couple of extra tips to ensure your items are pumpkin-patch-perfect:

Check the expiration dates. You’ll want to donate items that can last a while. Make sure the expiration date is about three to six months from the donation date. This gives the pantry plenty of time to use the food items without the high risk of spoiling.

Consider variety when you donate. In addition to GERD and IBS, there are many other dietary restrictions to be conscious of. To accommodate those with food allergies, try to donate allergen-free and gluten-free foods as well.

Feeling a little lost in the corn maze when choosing GERD and IBS-friendly foods? Don’t worry; food pantries will often accept non-food items for donations. New or gently-used items such as hats, scarves, coats, mittens, socks, and shoes are excellent choices to add to your food pantry donation basket. Be sure to check with your selected food pantry to ensure they also accept non-food donations.

With your thoughtful donations, help ensure everyone enjoys a delicious and comfortable holiday season!

Donating to your local shelter can change many people's lives and enhance your town’s sense of community. Feel free to donate throughout the year, not just during the holidays.

Are you planning to donate this year? Share pictures of your GERD and IBS-friendly donation baskets on Instagram, Facebook, and our new comments section!