GERD Diet: Foods to Eat, Foods to Avoid and Meal Ideas

What is the best diet for GERD?

The best diet for GERD is built around lower-fat, minimally processed foods eaten in smaller portions: lean proteins such as chicken, turkey, fish and tofu; whole grains such as oatmeal, brown rice and whole-wheat bread; non-citrus fruits such as bananas, melons, apples and pears; and most vegetables. It limits common triggers such as fried and fatty foods, alcohol, chocolate, mint, coffee, citrus, tomatoes and spicy dishes, based on what bothers you.

What foods help GERD?

Foods that tend to help GERD are those that are lower in fat and acid and higher in fiber: oatmeal and other whole grains, bananas and melons, green vegetables, root vegetables such as potatoes and carrots, lean poultry and fish, egg whites, beans, low-fat dairy or plant milks, and healthy fats in small amounts. Fiber-rich diets are linked to fewer reflux symptoms.

Which foods should I avoid with GERD?

Foods most often linked to GERD symptoms are fried and high-fat foods, alcohol, chocolate, peppermint and spearmint, coffee and caffeinated drinks, carbonated beverages, citrus fruits and juices, tomatoes and tomato-based sauces, raw onions, garlic and spicy foods. Not everyone reacts to all of them, so remove suspected triggers one at a time for two weeks and see what changes.

Do eating habits matter as much as food for GERD?

Yes. How and when you eat can matter as much as what you eat. Large meals stretch the stomach and push acid upward, and eating within two to three hours of lying down makes night-time reflux much more likely. Eating slowly, choosing smaller portions, staying upright after meals and avoiding vigorous exercise right after eating all reduce reflux.

• Eat four or five smaller meals instead of two large ones
• Finish dinner at least two to three hours before bed
• Sit upright during and after meals
• Chew slowly and put your fork down between bites

What is a sample GERD-friendly day of meals?

A GERD-friendly day might start with oatmeal topped with banana and a little honey; a turkey and lettuce sandwich on whole-wheat bread with a pear for lunch; a small handful of almonds or low-fat yogurt as a snack; and baked salmon or chicken with brown rice and steamed green beans for an early dinner, with water or non-mint herbal tea through the day.

Can diet alone treat GERD?

Diet changes help many people with mild reflux but often are not enough for frequent GERD. Weight loss, head-of-bed elevation and stopping smoking add to the benefit, and many people also need acid-reducing medicine. If you still have heartburn more than twice a week despite diet changes, see a doctor for a fuller plan.

Read about managing acid reflux, reflux when eating healthy and GERD treatment.

Key takeaways

• A GERD diet favors lean proteins, whole grains, non-citrus fruits and most vegetables.
• Common triggers include fried and fatty foods, alcohol, chocolate, mint, coffee, citrus, tomatoes and spicy foods.
• Triggers vary by person; test them one at a time.
• Smaller, earlier meals and staying upright after eating matter as much as food choices.
• If reflux continues despite diet changes, see a gastroenterologist.

Frequently asked questions

Sources

1. NIDDK — Eating, diet and nutrition for GER and GERD
2. NIDDK — Treatment for GER and GERD
3. NIDDK — Acid reflux (GER and GERD) in adults
4. MedlinePlus — GERD
5. American College of Gastroenterology — Acid reflux

Where to be seen in Katy and Cypress

United Gastroenterology Associates has two offices: Katy, at 23920 Katy Freeway, Suite 555, next to Memorial Hermann Katy Hospital, and Cypress, at 21216 Northwest Freeway, Suite 640, on US-290. Both are open Monday through Friday, 8:30 AM to 5:00 PM, closed for lunch from 12:00 to 1:30 PM, and serve patients from Fulshear, Richmond and across Greater Houston. Call (346) 340-4414 for either office.

If you have severe pain, vomit blood, pass black stools or have chest pain, call 911 or go to the nearest emergency room.