GERD (Acid Reflux): Foods to Eat & Avoid for Gastric Pain
What is GERD?
Gastro-oesophageal reflux disease (GERD), or acid reflux, is a common disorder that affects the muscle linking your food pipe and stomach. Sometimes, it can be caused by a hiatal hernia. Where part of the stomach bulges up into the food pipe, causing stomach acid to rise – but not always. GERD is also an organic cause of gastric pain.
Symptoms of GERD include heartburn and indigestion.
Foods to eat if you have GERD
If you want to reduce your symptoms of GERD, diet is a key factor. And don’t worry, it’s not all about cutting food out – in fact, eating the right type of foods that are low in fat can also help to manage the condition!
To avoid any form of gastric pain, be sure to eat foods that are gentle on your stomach. Some food options that are unlikely to inflame or irritate your stomach include:
Vegetables
We all know we should eat our greens, สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน but this is especially important if you have GERD. Most vegetables are low in fat and don’t contain much sugar, which can help to reduce acid levels and prevent that burning feeling in your chest. Just remember to prepare these vegetables with less oil.
Vegetables that are good to eat when you have GERD include:
- Broccoli
- Cucumbers
- Asparagus
- Cauliflower
- Leafy greens
- Potatoes
Lean meat
High-fat meats, like beef, pork and lamb, sit longer in your stomach and can contribute to the burn of rising acid. Try swapping them for leaner, low-fat meats like chicken, turkey or fish, and baking, poaching or stir frying them with less oil instead of deep frying.
Whole-grain foods
Overeating is one of the contributors to heartburn. Eating food that are high in fibre will make you feel full, therefore less likely to overeat.
High-fibre foods include:
- Whole-grains, such as oatmeal, brown rice and whole-grain bread
- Root vegetables, such as potatoes, carrots, turnips and parsnips
- Green vegetables, such as broccoli, asparagus, leafy greens and peas
Foods to avoid if you have GERD
Knowing your ‘triggers’ can take a bit of experimentation and time. You may find you’re fine to eat some common GERD-triggering foods, while other seemingly harmless foods may unexpectedly flare your symptoms. The best thing you can do is pay attention to your body and adjust your diet accordingly.
People with GERD may also have the lining of their oesophagus damaged from the acid reflux. In this case, it is important to avoid foods that can irritate the oesophageal tissue and cause further damage.
Generally, foods that are high in fat puts you at increased risk of acid reflux. It is therefore prudent to avoid these foods or eat them sparingly. These foods include:
- French fries and onion rings
- Full-fat dairy products, such as butter, whole milk, regular cheese and sour cream
- Fatty cuts of beef, pork or lamb
- Animal fat, processed meat, including bacon fat, ham fat and lard
- Desserts or fried snacks, such as chocolate, ice cream and potato chips
- Cream sauces, gravies and creamy salad dressings