Must Have Food For GERD Diet (Diet That Help For Acid Reflux)

Gastroesophageal Reflux Disease (GERD)

• Digestive disorder that occurs when stomach acid frequently flows into tube (esophagus) connecting your mouth and stomach. 
• GERD is a mild acid reflux that occurs at least twice a week or moderate to severe acid reflux that occurs at least once a week.
• But, many of us might not know that even a small change in our diet could solve this troublesome problem.
• Change in diet plan and including some medications on your lifestyles will completely alleviate GERD.

Symptoms of GERD

Common sign and symptoms of GERD includes:

• A burning sensation on your chest (heartburn) usually at night time after eating.
• Sour or bitter taste at back of your mouth.
• Difficulty in swallowing.
• Chest pain.
• Chronic cough or asthma.
• Regurgitation.
• Nausea, throat and laryngeal inflammation.
• collection of fluids in the sinuses and middle ear. 
• Wearing away of your teeth.

Causes of GERD

Although there is not any single causes of GERD; some of the causes are:

• When  lower esophageal sphincter (LES) barrier is compromised. This rises stomach acid up to your neck.
• Low stomach acid in your stomach might allows bacteria to grow and eventually increases reflux.
• More intake of spicy, high fat, salty and gut-unfavorable or unhealthy foods.
• Weakening of lower esophageal sphincter by many other factors such as:

1. Overweight, obese and Pregnancy.
2. Medicines of asthma and high blood pressures.
3. antihistamines—medicines that treat allergy symptoms
4. painkillers
5. sedatives—medicines that help put you to sleep and many more.

Foods to include in your diet for alleviating GERD or Acid reflux

To get you started; here are some food recommended as best one to help you with your acid reflux:

1. Vegetables

• Raw or cooked vegetables both are generally good for acid reflux diet.
• Naturally low in fat and sugar. Thus, reduces stomach acid.
• Recommended species include: green beans, broccoli, asparagus, cauliflower, leafy greens and cucumber.

• But, avoid those high in fat as well as other irritants such as tomatoes and onions.

2. Ginger

• Natural remedies for variety of stomach ailments.
• Have anti-inflammatory properties and is natural treatment for heartburn too.
• Alkaline in nature and eases irritation in digestive tract.
• Try to drink ginger tea before or after meals to get rid of reflux.
• Study conducted in 2011 proved that participants who took ginger supplements have reduced level of inflammation and stomach irritation within 1 month (https://westonoutpatient.com/news/the-power-of-gingertorelieveheartburn).

3. Bananas

• Typically advised for acid reflux diet (low-acid fruits).
• Reduce reflux by coating esophageal lining and thereby combating discomfort.
• High fiber content of banana- strengthen your digestive system.
• High potassium content also helps to fight against acid reflux.
• At-least 2 bananas recommended daily.

4. Chamomile Tea 

• Calm upset stomach and other digestive issues.
• Chamomile tea could be better substitute for caffeinated teas and coffees.
• Other problems like stress also increases GERD.
• This plants reduce stress and treat depression. It further alleviates reflux by this way.
• 2006 study review suggested that chamomile tea lowered gastric acidity and commercial antacid (https://www.healthline.com/health/digestive-health/chamomile-tea-acid-reflux#research).
• Recommended to drink a cup of chamomile tea 30 minutes to an hour before bedtime.

5. Oatmeal

• Breakfast favorite grain with excellent source of fiber.
• Fiber-linked with lower risk of acid reflux.
• Good source of healthy complex carbs.
• As you could not over eat they might contribute to lowering of heartburn.
• Improve intestinal health and reduces constipation.
• Research have concluded that consumption of oat meals lowers GERD by 42% (https://www.healthline.com/nutrition/foods-that-cause-heartburn#TOC_TITLE_HDR_13).

6. Melons

• Watermelons, Honey dew and cantaloupe are proved to be helpful for acid reflux.
• But be careful with the intake. Don’t over eat as it may trigger problems.
• Highly alkaline so better for acid reflux.
• Good source of magnesium i.e. used in medicine of GERD.
• Mildly acidic – pH of 6.1.
• 44% of patients are found to have lower risk of GERD when they uptake melons i.e. 177 gm (https://www.healthcentral.com/; https://www.healthline.com/nutrition/honeydew).

Foods to avoid if you have GERD problems

1. Citrus fruit including orange.
2. Fried food.
3. Fast Food.
4. Cheese products.
5. Chilly powder and pepper
6. Chocolates
7. Carbonated beverages

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