Gastroesophageal Reflux Disease (GERD) is a condition wherein the stomach acid is forced to flow back into the esophageal tract (a tube that connects the mouth to the stomach). The acid causes irritation and pain in this tract when it flows into the empty space. 

GERD is a chronic condition, and at best, symptoms can be managed to improve quality of life. This can be done with a combination of OTC medications, self-care remedies, and changes in daily food habits for long-term relief.

Foods to eat

1. Fiber-rich foods
Fiber is one of the most important nutrients  to include in one’s daily food regime. These foods help aid digestion and are more filling compared to processed alternatives. Green and root vegetables like asparagus, broccoli, beans, carrot, beets, cauliflower, potatoes, and cucumber are excellent fibrous choices to include daily. Vegetables are also low in sugar and fats in comparison to ready-to-eat and processed alternatives. Oatmeal, brown rice, and couscous are whole foods also rich in fibers to help reduce the effects of acid reflux. Ginger is a natural herb rich in anti-inflammatory properties to help manage the discomforts of heartburn and other gastrointestinal disorders in general.

2. Foods high in water content
Celery, lettuce, watermelon, and even beverages like herbal tea and soups with a rich broth can help alleviate symptoms linked to GERD. The increased water content in the stomach helps reduce the effect of acid reflux (heartburn) to a significant extent. It is also advisable to switch to non-citrus fruits instead of those that boast a high acidic content. Include more apples and pears. Switching to these alternatives will naturally help maintain optimum pH levels in the body and prevent the recurrence of a reflux for prolonged periods.

3. Meats, seafood, and poultry
Lean meats are a better choice than red meats. This is mainly because lean cuts of chicken and turkey (white meat) are low in calories. Moreover, lean cuts of meat do not contain saturated fats and are not high in cholesterol found in juicy red cuts of pork, beef, or lamb. Similarly, using only egg whites will introduce more healthy fats that are good for the body to keep cholesterol levels in check.

Foods to avoid
There are several trigger foods for acid reflux. It is advisable to eliminate the following foods and beverages to avoid relapse episodes of heartburn.

1. Citrus fruits
Citric acid found in tomatoes, oranges, grapefruits, lemons, limes, and pineapple will trigger acid reflux with mild to moderate GERD. This is mainly because citrus can trigger an imbalance of natural pH levels resulting in heartburn.

2. Processed foods
Basically, foods that are rich in sugar, salt, and fat, will aggravate GERD symptoms. Fried foods, full-fat dairy products, baked goods and confectionaries, heavy cream sauces, oily foods, most types of savories, and sweets are all trigger foods.

3. Other trigger foods
Chocolate, garlic, onions, spicy foods, and mint-flavored candies or confectionaries are all trigger foods that must be avoided for managing GERD symptoms.