Gastroesophageal reflux disease is a condition where food or acid from the stomach pushes back to the esophagus. When this happens, a person may feel bloated, belching, or a burning sensation called heartburn. GERD is a severe form of acid reflux. Although acid reflux can normally happen, some individuals experience it too often than usual, which causes complications. Other symptoms of GERD include vomiting or regurgitation, sore throat, and burping. GERD can affect not only adults but young people too. To have a proper diagnosis, a person who experiences symptoms should consult a doctor. While medications may be preferred for urgent treatment, a GERD diet can help reduce symptoms and prevent the discomfort from coming back.
Lifestyle and diet are the first line of therapy for acid reflux. The food you eat is crucial for the amount of acid produced by the stomach. The common GERD culprits are chili, pepper, fast food, fried food, and cheese. Since you probably won’t give up these foods easily, experts suggest that you eat these problem foods in moderation and avoid eating it at night. Including the right kinds of food to your acid reflux diet can control the symptoms of GERD. No one specific GERD diet can cure the disorder because food triggers of acid reflux vary for everyone. To quickly identify what foods trigger your GERD, you may want to keep a food diary. This article lists down foods you should add to your acid reflux diet to minimize your symptoms.
1. Vegetables and Noncitrus Fruits
as you search for the best acid reflux cure through food, you should not leave out fruits and veggies. Vegetables reduce stomach acid as they are also low in fat and sugar. Just be mindful of the sauces you add to your veggie salad because some of these sauces contain too much fat. Vegetables suitable for your GERD include leafy greens, potatoes, green beans, asparagus, and broccoli. Acidic fruits like lemons and oranges trigger acid reflux. It is best to snack on noncitrus fruits like bananas, melons, pears, and apples.
2. High-Fiber Complex Carbohydrates
Complex carbohydrates are found in a variety of food such as oatmeal, potatoes, and brown rice. Complex carbohydrates contain a lot of fiber, which minimizes the risk of acid reflux. Overeating can also contribute to heartburn, so eating fibrous foods may help since they make you feel full. Other foods high in fiber are couscous, whole grain bread, and roots vegetables such as carrots and beets. However, do not forget to drink enough fluid as you increase your fiber intake.
3. Ginger
Ginger is an effective acid reflux cure. It is a natural remedy for digestive problems like heartburn. Ginger contains anti-inflammatory and other medicinal properties that make it an excellent digestive aid that can relieve irritation in the gastrointestinal tract.
If you like sipping on beverages, you may try ginger tea in the morning. Otherwise, you can blend ginger with other ingredients and make a smoothie. You can also include sliced ginger on your daily cooking to add extra flavor. Ginger is alkaline. Alkaline foods have high pH levels and can balance out the acids in your stomach. Other alkaline foods are nuts, fennel, and cauliflower.
4. Low-fat Protein
Some meats like fish, chicken, and turkey are low in fat, reducing acid reflux symptoms. To keep these lean meats low in fat, avoid frying them. Instead, have them baked, grilled, or broiled. Aside from the meat, eggs are also high in protein, which is good for your overall health. Eggs yolks, however, are high in fat and may trigger your GERD. To stay away from fat, you can go for only the egg whites.
5. Healthy Fats
Fat is a macronutrient necessary for your body, so you cannot eliminate it from your diet. And besides, not all fat is bad for you. There are healthy fats that can be found on various foods such as avocado, salmon, walnuts, and soybean. You can replace unhealthy fats like trans fat and saturated fat with healthy fats like mono and polyunsaturated fat. Sources of monounsaturated fat include sesame oil, sunflower oil, olive oil, and peanut butter. Foods with polyunsaturated fats include flaxseed, tofu, trout, and safflower.
