Once you’ve been diagnosed with GERD, one of the first steps you need to take involves dietary changes. Certain foods can trigger a flare-up or worsen the symptoms associated with GERD and make effective treatment difficult. According to studies, GERD is entirely preventable as long as you’re willing to make important lifestyle and dietary changes. There are several foods to avoid with GERD, but there are also plenty of substitutions you can implement in each meal in order to avoid feeling deprived. Try this diet, click here
Top Foods to Avoid with GERD
Typically, treatment will include acid reduction medication and certain dietary changes. Foods that have a reputation for triggering the onset of symptoms of GERD include onions, chocolate, foods that are high in fat, caffeine, alcohol, soda and citrus fruits. A diagnosis of GERD doesn’t mean you have to live without your favorite foods entirely. It’s more about enjoying these foods in moderation. Not all of these foods will trigger symptom onset in everyone. However, the most common types of triggers include alcohol and caffeine. Some researchers even suggest that coffee should be avoided entirely because a person can be sensitive to the caffeine found in coffee, in addition to the coffee beans as well.
When it comes to produce, try to steer clear of citrus fruits and juices, which can irritate the stomach lining. Veggies are more forgivable and don’t really have a reputation for causing sour stomach, with the exception of onions. When preparing veggies, opt to boil or steam them opposed to cooking them in oil. If you have to use oil, try coconut oil or extra virgin olive oil.
Choose meats carefully, selecting only lean cuts of protein. Meat that’s high in fat can cause stomach upset.
As we have mentioned, alcohol consumption is a common GERD trigger. Drink in moderation, limiting yourself to one or two servings of alcohol a week.
The GERD Diet: Foods that Promote Digestive Health
The GERD diet consists of foods that can help prevent symptom flare-ups and keep you relatively heartburn free.
Oatmeal works to absorb acid in the stomach, helps to keep you feeling full between meals and is the perfect choice for weight loss. Top your morning bowl of oatmeal with sliced bananas. Bananas will act as a natural antacid by reducing the amount of acid found in the stomach. They are also high in potassium which helps with workout recovery and aids in digestion.
Chicken and turkey are both excellent, versatile lean protein choices that can encourage muscle mass, promote workout recovery, aid in weight loss and prevent GERD flare-ups that many red meat eating individuals experience.
Fiber helps to improve digestion and has the ability to feed the good bacteria found in the gut. Great fiber sources include whole grains, beans, nuts and non-starchy veggies.
Both fennel and ginger are believed to aid in digestion by helping to speed up the process. Fennel is also a great high fiber food and it can work to relieve bloating that’s associated with GERD and sour stomach.
Even eating the right foods can be for nothing if they’re not prepared correctly. Avoid frying foods at all costs. Instead, try steaming, boiling, poaching or grilling.
For some people, cow’s milk is difficult to digest. Avoid full fat milk and instead, choose low or non-fat. Cow’s milk is very high in fat. If weight loss is your goal, try soy milk, almond milk or goat’s milk.
How you can Prevent GERD
According to studies, there are a few things you can do in order to prevent GERD and it involves many lifestyle changes. One of the leading causes of GERD is obesity. Extra fat around the stomach can place too much pressure on the stomach, which in turn pushes gastric juices up through the esophagus.
Portion control is not only important for weight maintenance and weight loss, but it can also help to prevent GERD. Eat six small meals a day, instead of three large ones. Eating a bigger meal can put too much pressure on the lower esophageal sphincter, increasing your chances for GERD.
Avoid eating right before bed and instead, eat at least three to four hours prior to sleep. Elevating the head of your bed can also reduce your chances of GERD or sour stomach.
Stop smoking immediately. There are many reasons to quit smoking, but if you’ve just been diagnosed with GERD be prepared to hear another. Smoking can damage the LES, which is what prevents stomach acid back-up. Once these muscles are damaged by smoke, you’ll experience heartburn more frequently.
Take your acid reduction medication as prescribed by your physician. These medications can be expensive and some people simply don’t like taking pills daily. Whatever the reason, once a patient begins to feel well again, they often stop taking acid reduction medication thinking they no longer need it. This happens too often and will only result in pain, the onset of GERD symptoms and beginning the recovery process all over again. Never stop taking your medication unless directed to do so by your physician.
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