The Must-Know Tips to Kickstart the GERD Diet Plan


Heartburn is just another name for GERD as well as acid reflux for short. People also call acid reflux heartburn as it literally feels like the chest is on fire. Along with this, heartburn is the common term people use as they feel a burning sensation in the chest. However, its acid reflux coming up from the stomach into your esophagus and causes pain, 

However, it is essential to keep in mind that it’s not just a burning sensation. People with acid reflux may:

  • Feel like the food is coming back up into the throat
  • Have a cough at night then they are laying down flat
  • Have trouble swallowing because of inflammation

As for why this happens, there’s some reason that certain foods can relax the lower esophageal sphincter by allowing reflux in order to be brought back up into the esophagus more easily. Those foods are Caffeine, chocolate and alcohol, especially red wine will all relax the lower esophageal muscles as well as allow acid to come back up.

It is fascinating to know that there are some foods to help you combat heartburn by either preventing it or helping to relieve it. Gerd diet guide plays an essential role to reduce these symptoms. 


However, the good news is, a solution is indeed out there waiting for people with GERD. The thing is some different foods are triggers for different people. However, it can take a bit of effort for you in order to find what works for you.

Firstly, it is a quick refresher. It is essential to keep in mind that acid reflux happens when the stomach contents come back up into an esophagus, causing heartburn. However, when this condition is long-lasting or serious, it’s called gastroesophageal reflux disease and it’s the best time to do something about it. 

Stick to a Trigger-Free Diet

If you really want to figure out a GERD diet plan, you have to work for you quickly, then the easiest way to do that is in order to start out with a diet that includes only GERD-safe foods as well as also beneficial in Keto diet

  • Bananas, apples, pineapple and watermelon
  • Brown rice
  • Saltines and graham crackers
  • Salad greens, steamed broccoli, radishes or other fresh vegetables 
  • Skim milk and low-fat yogurt
  • Lean meats
  • Egg whites
  • Skinless chicken breast and turkey 
  • Fish
  • Lentils
  • Baked or boiled potatoes
  • Fat-free snacks such as baked potato chips, pretzels or fat-free cookies

Introduce Possible Trigger Foods 

The next task is, bring back all the foods that you like, one at a time as well as keep track of any symptoms of GERD that you feel after consuming them. 

• Tomatoes and citrus fruits/juices. Keep in consideration that the high acid content in these foods makes them some of the worst for GERD sufferers and it is best to avoid them.

• Foods high in fat. Cheese, French fries, dairy products, prime rib and ice cream can cause heartburn in GERD sufferers. The reason is, fat slows down the emptying of the stomach that is responsible to put pressure on the esophageal sphincter. It also includes fried foods, fatty foods as well as some processed foods.

• Garlic, onion and spicy foods. Not everyone suffering from GERD has a problem with these. You can easily add them back in to the diet one by one to see that ones are OK for you.

• Mint and chocolate. Such as coffee, these foods is chemically caused the lower esophageal sphincter tin order to loosen, triggering acid reflux.

• Coffee. It is essential to keep in mind that the coffee works negatively in two ways. It has been shown to decrease the tone of the lower esophageal sphincter that also invites stomach contents to come in. moreover, caffeine also stimulates acid secretion. 

• Carbonated drinks. There is great need to know that carbonation in soda causes the stomach to distend and bloat by placing extra strain on the lower esophageal sphincter.

However, people can resolve the GERD long term by making diet and lifestyle changes as well as quitting smoking and weight loss are also helpful. Moreover, in addition to watching what you eat, it is essential to keep in mind that it isn’t a battle you need to forge on your own.

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