Late-Night Munchies with GERD: Snack Smart to Prevent Heartburn

We have all been there: It's late, and you’re binge-watching the latest season of your favorite show when you get the munchies. While this is a super common habit for most people, it gets tricky when you add GERD into the equation. This is a huge heartburn trigger for sufferers and is something often advised against. Let’s be real, though: We are all human and don’t necessarily follow directions when they go against something we want to do.

One of the reasons GERD is triggered, especially late at night, is because the body is preparing for sleep. As the day goes on, your metabolism slows the closer you get to bedtime. Because of this, the body naturally slows down on digestion and mobility. With GERD, the muscles relax further, including the esophageal sphincter. Because of this, you are at a greater risk of reflux and heartburn, especially if your snack choices are less than optimal. If you will have a late-night snack, you want to make at least GERD-friendly choices. 

Taming the Tummy Rumble: Top GERD-Soothing Snack Choices

Make sure you stick to foods that do not trigger your GERD. At this point, you probably already know which foods are a no-no when it comes to heartburn. Remember to avoid spicy, acidic, high-fat, greasy, and/or large portions of food. Make sure you check out the guide for nighttime interventions for a more detailed look at trigger foods and what they do to your sphincter.

Above is a helpful infographic on GERD-friendly snack options. You can eat these foods individually or combine them to make delicious snacks that won’t trigger your heartburn. Everything is low-acid and non-spicy to ensure the most comfort should you get a hankering for a late-night munchie session.

Another option that can help satisfy the urge to snack is sipping herbal tea. Tea with Chamomile, Lavender, Lemon Balm, Ashwagandha, or other blends to promote relaxation and sleep can help curb hunger and boredom. If you are taking other prescription medication, please consult your doctor before introducing it, as there may be some interactions. 

Beyond the Snack: Essential Tips for a Restful Night

Choosing the right foods to snack on is always helpful, but making smart choices around those foods will complement GERD avoidance. One area to work on is portion control. Large portions of food can be one of the biggest triggers, outside of the food itself, for reflux. Keep the amount of food you eat to a minimum without overindulging. 

Another habit to adopt is to allow enough time to digest before bed. Giving yourself one to two hours before lying down will let gravity do its job and move food through your stomach faster. Lastly, the position you sleep in can impact reflux as well. Laying flat will allow food to travel back up into the esophagus. Positioning your head at a thirty-degree angle or higher keeps everything moving in a downward direction. There are even special pillows you can get to assist with this.  

Having GERD is not always a good time, but making healthy and wise choices in food, timing, and portion sizes can help ease reflux and provide comfort. If you are living with GERD and have helpful tips to share, please feel free to add them to the comments section below!

1. _{Gastroesophageal reflux disease. Mount Sinai Health System. (n.d.). https://www.mountsinai.org/health-library/diseases-conditions/gastroesophageal-reflux-disease}