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
• 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 (nih.gov)
Leah McGrath, RDN, LDN
Ingles Markets Corporate Dietitian
facebook.com/LeahMcgrathDietitian
800-334-4936