Acid Reflux, Heartburn, and GERD: Foods to Eat and Avoid for Digestive Health

Do you feel a burning sensation or discomfort right after you enjoy a meal or when you lie down? Is it acid reflux, heartburn, or GERD? Let’s learn about the difference.

Acid Reflux, Heartburn, & Gastroesophageal Reflux Disease (gERD)

Acid reflux (also referred to as gastroesophageal reflux) happens when stomach contents travel from your stomach up to your throat through the esophagus, which is the hollow and muscular tube that connects them. Stomach acid can irritate and damage the lining of your esophagus which causes that feeling of discomfort and burning sensation.

That burning sensation in the chest that rises toward the throat is called heartburn which often occurs after we eat and can intensify when we lie down because acid flows more easily back into our esophagus.

What are the other common sensations and symptoms of an Acid Reflux?

• Regurgitation. This occurs when stomach contents flow back and reach the throat or mouth. This leaves an unpleasant sour or bitter taste.
• Chest discomfort. Often a burning sensation in the chest, and pressure or pain behind the breastbone, especially after eating
• Difficulty swallowing (dysphagia). This is the feeling of food getting stuck on the throat or esophagus due to irritation or damage.
• Nausea. An unpleasant feeling of queasiness which is often accompanied by a strong urge to vomit.
• Chronic cough or throat irritation. Due to acid irritating the airways, you may experience persistent cough, hoarseness, or sore throat.

On the other hand, Gastroesophageal Reflux Disease (GERD) is more than just occasional heartburn. This is a more serious case of acid reflux, particularly when you experience symptoms at least twice a week for several weeks. 

GERD is a chronic condition that can be disruptive to daily life and can impact long-term health. When the backflow of stomach acid occurs repeatedly, this causes damage to the esophagus and throat and weakens it. GERD also often causes chest pains so severe that people mistake them for a heart attack.

Factors like obesity, smoking, stress, and poor diet can worsen these symptoms. If you suspect you have GERD, seek comprehensive care and consult a healthcare provider or a gastroenterologist to begin with treatment and recovery.

What are GERD-Friendly Foods that You Can Eat?

While medication and lifestyle changes play a significant role in managing symptoms of acid reflux or GERD, choosing foods that are GERD-friendly is one of the most important things that you can do that will make a huge difference in reducing acid reflux and promoting digestive comfort. Listed below are some GERD-friendly food that you can incorporate into your diet!

Whole grains are high in fiber which absorb stomach acid and reduce reflux symptoms. These complex carbohydrates also help keep you full longer which can prevent overeating (a common trigger for GERD).

• Oatmeal
• Brown rice
• Whole wheat bread

Plant-based protein sources contain less fat compared to red meat which are gentler for your stomach. These can help prevent acid build-up/neutralize stomach acid and promote digestion.

• Tempeh
• Tofu
• Soy milk
• Beans, peas, lentils
• Almonds

Vegetables are naturally low in fat, rich in fiber, and alkaline-forming which help neutralize stomach acid and support digestion.

• Spinach
• Kale
• Broccoli
• Cauliflower
• Brussels sprouts

Low-acid fruits prevent the irritation of the esophagus.

• Bananas
• Melons
• Apples
• Dates
• Figs

Healthy, unsaturated fats can help provide essential nutrients and soothe the digestive tract by reducing inflammation and promoting good gut bacteria without triggering symptoms of acid reflux. Consume these in moderation.

• Extra virgin olive oil
• Avocado
• Nuts (almond, walnuts, peanuts, cashews, and pistachios)
• Flax seeds

Beverages

• Water will not only help to keep you hydrated, but it also helps to wash acid back down into the stomach.
• Chamomile tea contains compounds like chamazulene that can soothe inflammation in the esophagus. It also promotes relaxation which can decrease stress-induced acid reflux.
• Ginger tea aids in digestion and has natural anti-inflammatory properties.

What Are the Foods to Avoid? (GERD Triggers) 

• Spicy foods such as chili, hot sauce, curry
• Acidic foods such as citrus fruits, tomatoes, vinegar
• Fried & fatty foods such as french fries, burgers, cream-based/high in sodium sauces (mayonnaise, BBQ sauce, etc.)
• Caffeinated & carbonated drinks such as coffee, soda, energy drinks
• Chocolate & peppermint
• Alcoholic beverages such as wine, beer, and distilled spirits

Practical Eating Tips to Remember!

Beyond food choices, your eating habits matter too. Check out the following tips to learn more.

• Eat smaller, more frequent meals. Larger meals expand your stomach which can put pressure on your lower esophageal sphincter, making it easier for acid to flow back up. Smaller meals, on the other hand, digest more quickly and reduce stomach pressure.
• Avoid lying down for at least 2–3 hours after eating. When you are in an upright position, gravity will help keep stomach contents down. This will help reduce nighttime heartburn and other symptoms.
• Maintain a healthy weight because excess abdominal fat can increase pressure inside the stomach and push the acid upward.
• GERD triggers can vary for each person. Keeping a food diary is a great way to identify personal triggers so that you can adjust your diet and manage symptoms more effectively.

Other Tips

• Elevating your head and upper body by using a wedge pillow while sleeping will help reduce nighttime reflux.
• Sleeping on your left side also helps because this positions the stomach lower than the opening of the esophagus, making it harder for the acid to flow back upward.

Acid reflux or GERD can be frustrating and disruptive, but the right diet makes a huge difference. By focusing on GERD-friendly food choices and avoiding common triggers like spicy, fatty, and acidic foods, you can manage your symptoms and help your body recover. It’s important to remember that everyone’s body reacts differently, so consult a healthcare professional for personalized support and guidance.