GERD: A Dietary Approach
Most of us have often mistaken GERD for a heart attack. One of the main differences between heartburn and the pain associated with a heart attack is that the latter tends to be aggravated after physical exertion. Heartburn is not affected by exercise or any kind of physical exertion. Let’s understand about GERD in this article.
GERD stands for gastroesophageal reflux disease which simply means that the mechanisms that are supposed to keep acid out of your esophagus aren’t working right. The stomach contents in the body are supposed to travel only one way down but when acid from inside the stomach flows backward up into the esophagus and throat, it leads to acid reflux. This acid reflux happens after a large, rich meal or when you lie down too soon after dinner causing heartburn and other symptoms.
Foods to Avoid
- High-Fat Foods — Foods that have concentrated amounts of fat such as fatty meats like bacon and sausage or any heavily fried foods induce reflux symptoms as the high amount of fat in these foods can slow emptying from your stomach, leading to stomach acid backing up into the esophagus after consumption.
- Onions — It is another notorious offender when it comes to acid reflux, which can cause your lower esophageal sphincter (stomach contents leak back into the esophagus) to relax and induce acid reflux. It also contains fermentable fibers, which can lead to belching.
- Citrus Fruits and Juices — Citrus fruits like oranges, grapefruits, lemons and limes are highly acidic, which contributes to acid reflux symptoms as their high acidity level can irritate the esophagus and exacerbate heartburn. Henceforth, consider consuming them in moderation and opt for low-acid varieties such as bananas, melons and pear whenever possible.
- Tomatoes and Tomato-Based Products — These products such as tomato sauces, ketchup and salsa are also highly acidic, that trigger acid reflux symptoms. The acidity in these foods can relax the lower esophageal sphincter (LES), the muscle that separates the stomach from the esophagus, allowing stomach acid to flow back into the esophagus. Henceforth, it is advisable to limit your consumption of these items.
- Peppermint — This also relaxes the sphincter between the esophagus and stomach (the lower esophageal sphincter), causing gastroesophageal reflux and heartburn, worsening the reflux symptoms in people with hiatal hernia.
- Chocolate — Chocolate contains both caffeine and a substance called theobromine, which promotes acid reflux. Henceforth, it’s best to limit your intake or opt for a milder alternative
- Carbonated beverages — These beverages such as soft drinks, energy drinks, juices, carbonated water and coffee have unique properties that potentially exacerbate gastro-oesophageal reflux disease (GERD), such as high acidity and carbonation.
Foods to Include
- High-Fiber Foods — Include fibrous foods such as such as oatmeal, couscous, brown rice. sweet potatoes, carrots, beets, asparagus, broccoli and green beans that makes you feel full so you’re less likely to overeat, which may contribute to heartburn.
- Non-Citrus Fruits — Fruits such as melons, bananas, apples and pears all provide essential nutrients and they’re less likely to trigger reflux symptoms than acidic fruits such as oranges. These fruits are less likely to cause acid reflux when consumed as a snack than foods with added fats and sugar, such as chocolate.
- Alkaline Foods — Include alkaline foods such as banana, melon, cauliflower, fennel and nuts which fall higher on the pH scale (an indicator of acid levels) and can help offset strong stomach acid.
- Watery Foods — Include foods such as celery, cucumber, lettuce, watermelon, broth-based soups and herbal tea as consuming foods that contain a lot of water can dilute and weaken stomach acid.
- Lean Meats and Seafood — Lean meats such as chicken, turkey, fish and seafood, are low in fat and less likely to cause symptoms of acid reflux than fatty meats. They can be grilled, broiled, baked or poached.
The symptoms of GERD include:
- Backwash- One of the prominent symptoms of GERD is experiencing a sour taste of acid, food or liquids backwashing from your stomach into your throat after eating. This is also called regurgitation.
- A Burning Feeling- The Acid found in the stomach burns the tissues in your esophagus which can be felt like it’s in your chest, causing heartburn and acid indigestion.
- Nausea — This is an evident symptom of GERD as acid overflow or backwash may make you feel queasy or make you lose your appetite and feel nauseous although you may have eaten a while ago, it may feel like there’s still more food to digest.
- Sore Throat- As the acid rises into your throat, it makes it sore which might feel like there’s a lump in your throat making it hard to swallow food.
Almost everyone has experienced an occasional episode of acid reflux leading to symptoms like indigestion or heartburn. Henceforth, avoid foods that trigger acid reflux and ensure lifestyle adjustments, like changing eating habits, reducing alcohol and tobacco and maintaining ideal body weight. Furthermore, occasional acid reflux is manageable at home, but chronic acid reflux (GERD) might need treatment as it can damage your esophagus tissues over time.
References:
https://www.mayoclinic.org/diseases-conditions/gerd/symptoms-causes/syc-20361940
https://my.clevelandclinic.org/health/diseases/17019-acid-reflux-gerd
https://www.niddk.nih.gov/health-information/digestive-diseases/acid-reflux-ger-gerd-adults/symptoms-causes
https://www.medicalnewstoday.com/articles/314690
