Ask Leah! The Ingles Dietitian

Sponsored: Dealing with GERD

Sponsored: Dealing with GERD

Question: My doctor has told me I have reflux and need to follow a “reflux diet” but I don’t know what that means. Can you help? 

Answer: There’s not really one diet for Gastroesophageal Reflux Disease (GERD), it’s more of a situation of finding what foods aggravate your reflux and limiting/eliminating those. For most people with reflux there are some foods that are common triggers or problems like:

• foods high in acid like citrus fruits, tomatoes

• foods high in fat like fried foods and high fat snack foods (e.g. French fries and potato chips)

• foods that are spicy can be spicy like Mexican foods or Thai foods

• carbonated beverages like sodas

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• mints/peppermints

• chewing gum (it makes you inhale more air)

• Some are also sensitive to caffeinated beverages.

Beyond foods and beverages there a few mechanical things that may help:

• Avoid overeating at any meal. Consider eating more smaller meals rather than 3 large meals.

• Avoid eating or drinking anything except for water 2-3 hours before bed.

• Consider taking a short walk – even just 10 minutes long – after eating.

• Elevate your head when you sleep with more pillows.

Here is a link with additional information:
Eating, Diet, & Nutrition for GER & GERD - NIDDK (

Leah McGrath, RDN, LDN

Ingles Markets Corporate Dietitian


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