Gastroesophageal Reflux Disease (GERD) is a condition where stomach acid flows into the oesophagus, causing heartburn and other unpleasant symptoms. One of the key aspects of managing GERD is proper nutrition. Some foods can worsen symptoms, so it's important to know which ones to avoid.
Acidic Foods
Fruits and Juices
Acidic fruits like oranges, lemons, limes, and grapefruits can increase stomach acid levels. This can lead to worsening GERD symptoms. Juices from these fruits should also be avoided as they contain high acid concentrations. For example, orange juice can cause heartburn even in healthy individuals, and for those with GERD, symptoms can be significantly worse.
Instead of acidic fruits, try consuming bananas or melons. They have low acidity and may be safer for the oesophagus. You can also try diluting fruit juices with water to reduce their acidity. This will help lower the risk of oesophageal irritation.
Additionally, it's important to monitor the amount of acidic foods consumed. For instance, if you can't completely give up oranges, limit their intake to once a week and observe your body's reaction.
To avoid risk, you can also try consuming fruits in the form of smoothies, adding vegetables that reduce acidity, such as spinach or cucumber. This will not only reduce acidity but also add beneficial nutrients to your diet.
Tomatoes and Tomato Products
Tomatoes, tomato juice, sauces, and pastes are also high in acid. They can irritate the oesophagus and increase the risk of heartburn. Replace them with less acidic vegetables like carrots or zucchini. If you can't give up tomato products, try using low-acid tomato sauces or making them yourself by adding fewer tomatoes and more other vegetables.
It's also important to consider that tomato products are often used in many dishes, such as pizza or pasta. Try replacing them with other sauces, such as cream or basil-based, to avoid excessive acid consumption.
If you are cooking with tomatoes, try adding a bit of sugar or baking soda to reduce acidity. This can help lower the risk of heartburn.
Fatty and fried foods
Red Meat and Fatty Dairy Products
Fatty foods slow down stomach emptying, which can cause reflux. Red meat, cheeses, and creams should be consumed in limited amounts. Choose lean options like skinless chicken or skimmed milk. For example, instead of a fatty steak, opt for chicken breast or turkey.
Also, pay attention to cooking methods. Use grilling or baking instead of frying in oil. This will help reduce the fat content in dishes and, consequently, lower the risk of reflux. For instance, baked chicken with herbs can be a tasty and safe alternative to fried.
Additionally, it's important to control portion sizes. Even lean foods, if consumed in large amounts, can cause discomfort. Try eating smaller, more frequent meals to avoid overloading the stomach.
It's also recommended to avoid consuming fatty foods before bedtime, as this can increase the risk of reflux at night. Instead, choose a light snack, such as yoghurt or a small portion of fruit.
Fried foods
Fried foods like French fries or fried chicken can cause heartburn. They contain a high amount of fats, which can worsen symptoms. Instead, choose baked or boiled dishes. For example, baked potatoes with herbs can be a great alternative to fried potatoes.
Additionally, pay attention to the use of spices and seasonings. Some of them can increase acidity, so it's better to choose natural herbs like dill or parsley, which do not irritate the oesophagus.
If you can't give up fried foods, try using less oil or choosing oils with low saturated fat content, such as olive or coconut oil. This can help reduce the negative impact on the stomach.
Chocolate and Caffeine
Chocolate
Chocolate contains methylxanthines, which can relax the lower oesophageal sphincter, promoting reflux. Even a small amount of chocolate can trigger symptoms in sensitive individuals. If you can't resist sweets, try replacing chocolate with other desserts, such as fruit salads or jelly.
If you decide to consume chocolate, choose dark chocolate with lower sugar and fat content. This may reduce the risk of heartburn.
You can also try consuming chocolate in small amounts after meals when the stomach is not empty. This may reduce the risk of oesophageal irritation.
Coffee and Other Caffeinated Beverages
Caffeine can also relax the oesophageal sphincter. Coffee, tea, and energy drinks should be consumed with caution. Opt for decaffeinated alternatives, such as herbal tea. For example, chamomile tea can soothe the stomach and reduce the risk of heartburn.
You can also try reducing the amount of coffee consumed by gradually switching to milder drinks. This will help your body adapt to changes without stress. For example, try replacing one cup of coffee with green tea, which contains less caffeine.
It's also important to pay attention to the timing of caffeinated beverages. Avoid consuming them before bedtime to reduce the risk of nighttime reflux.
Alcohol
Wine and Beer
Alcohol can increase stomach acid production and relax the oesophageal sphincter. This can exacerbate GERD symptoms. Wine and beer are particularly risky for people with this condition. If you plan to consume alcohol, limit yourself to a small amount and avoid drinking on an empty stomach.
Additionally, it's important to consider what you consume with alcohol. For example, combining alcohol with fatty or acidic foods can significantly worsen symptoms.
To reduce the risk, try consuming alcohol with foods that do not trigger reflux, such as vegetables or lean proteins.
Cocktails
Cocktails containing alcohol and acidic juices can be doubly harmful. They not only increase acidity but also relax the sphincter. It's best to avoid them. If you can't resist cocktails, choose those without acidic ingredients, such as those based on soda or low-acid fruit juices.
You can also try making cocktails yourself, controlling the ingredients and their quantities. This will help avoid unwanted health consequences.
It's also important to pay attention to the sugar content in cocktails, as it can increase acidity. Choose natural sweeteners or reduce the amount of sugar.
Spices and Seasonings
Pepper and Hot Sauces
Spicy spices, such as chilli pepper, can irritate the oesophagus and increase acidity. Hot sauces can also be problematic. Use mild spices, such as basil or oregano. For example, instead of hot sauce, you can add a bit of lemon juice or fresh herbs to your dish.
If you love spicy food, try gradually reducing its spiciness by adding fewer spices. This will help your body adapt and reduce the risk of heartburn.
You can also experiment with different combinations of herbs and spices to find the optimal flavour without health risks.
Garlic and Onion
Garlic and onion can cause heartburn in some people with GERD. They stimulate stomach acid production. Try replacing them with dried herbs or spices. For example, instead of fresh onion, you can use onion powder in small amounts.
You can also try cooking dishes without onion and garlic, using other aromatic ingredients, such as ginger or turmeric, which do not cause irritation.
If you decide to consume garlic or onion, try doing so in smaller quantities and observe your body's reaction.
Carbonated drinks
Sweet Carbonated Drinks
Carbonated drinks can cause bloating, which can increase pressure on the oesophageal sphincter. This can lead to reflux. Choose non-carbonated drinks, such as water or herbal tea. For example, mint tea can help soothe the stomach and reduce bloating.
Additionally, it's important to control the amount of beverages consumed. A large amount of liquid can stretch the stomach and promote reflux, so it's better to drink in small portions throughout the day.
If you can't give up carbonated drinks, try choosing those with less sugar or diluting them with water to reduce their negative impact.
Energy Drinks
Energy drinks often contain caffeine and gases, making them doubly harmful. They can cause both bloating and sphincter relaxation. It's best to avoid them. If you need energy, try natural sources, such as nuts or fruits.
You can also try replacing energy drinks with natural juices or smoothies, which do not contain artificial additives and are safer for the stomach.
It's also important to pay attention to the caffeine content in energy drinks. Choose those with less caffeine or none at all.
Scientific Sources
- Risk factors for gastroesophageal reflux disease symptoms related to lifestyle and diet, Roczniki Panstwowego Zakladu Higieny, 2021
- Functional Food in Relation to Gastroesophageal Reflux Disease (GERD), Nutrients, 2023
- The Efficacy of Dietary Interventions in Patients with Gastroesophageal Reflux Disease: A Systematic Review and Meta-Analysis of Intervention Studies, Nutrients, 2024
Read Also
- Weekly menu for GERD: effective nutrition to reduce symptoms
- How Gastrointestinal Disorders Manifest
Following a proper diet can significantly reduce GERD symptoms. Avoid acidic, fatty, and fried foods, as well as alcohol and caffeine. If you need individual dietary advice, book a consultation with our dietitian.
Frequently Asked Questions
Which fruits should be avoided with GERD?
With GERD, you should avoid acidic fruits, such as oranges, lemons, and grapefruits, as they can increase stomach acid.
Why are fatty foods dangerous with GERD?
Fatty foods slow down stomach emptying, which can cause reflux. It's recommended to choose low-fat options, such as skinless chicken.
Can chocolate be consumed in GERD?
Chocolate contains methylxanthines, which can relax the oesophageal sphincter, promoting reflux. It's better to replace it with other desserts.
Which drinks should be avoided with GERD?
Avoid carbonated drinks and caffeinated beverages such as coffee and energy drinks, as they can cause bloating and reflux.
Article Author: Olga Bezugla — PhD in Medicine, clinical dietitian, and expert in metabolic health and clinical nutrition. Postdoctoral fellowship — DIfE (Deutsches Institut für Ernährungsforschung), Potsdam, Germany. More About the Doctor