Diet for Gastroesophageal Reflux (GERD)
Discover which diet to follow for acid reflux. Trigger foods, meal sizes, eating habits. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 40 years old, 143 lbs
Active woman, 40 years old, 143 lbs
Sedentary man, 40 years old, 176 lbs
Active man, 40 years old, 176 lbs
Understanding Acid Reflux
GERD occurs when stomach acid backs up into the esophagus. Symptoms include heartburn, acid regurgitation, chronic cough, and chest pain. Diet can worsen or relieve these symptoms by relaxing or strengthening the esophageal sphincter.
Trigger Foods
Certain foods relax the esophageal sphincter or increase acidity: coffee, tea, chocolate, mint, alcohol, tomatoes, citrus, onion, garlic, fatty foods, spices, and carbonated drinks. Each person has their own triggers.
Protective Eating Habits
Beyond foods, habits matter: eat smaller portions, don't lie down within 3 hours of eating, elevate the head of the bed, chew well, and avoid tight clothing around the waist.
Weight Loss as Treatment
Excess weight increases abdominal pressure and worsens reflux. Even modest weight loss (5-10%) can significantly reduce symptoms. This is often the most effective long-term treatment.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Dietary Guide for Acid Reflux
Important: Frequent or severe reflux requires medical consultation. This guide does not replace diagnosis and medical treatment, especially in case of alarm symptoms (difficulty swallowing, unexplained weight loss, vomiting blood).
Gastroesophageal reflux can be greatly improved through dietary modifications and lifestyle habits.
Common Trigger Foods
To Avoid or Limit
| Category | Foods |
|---|---|
| Beverages | Coffee, tea, alcohol, sodas, citrus juice |
| Fruits | Citrus, tomatoes, pineapple |
| Vegetables | Raw onion, raw garlic, peppers |
| Other | Chocolate, mint, very spicy foods |
| Fats | Fried foods, very fatty foods, cream |
Generally Well-Tolerated
| Category | Foods |
|---|---|
| Starches | Rice, pasta, bread, potatoes, oatmeal |
| Proteins | Chicken, turkey, fish, eggs, tofu |
| Vegetables | Carrots, zucchini, green beans, spinach |
| Fruits | Bananas, melons, apples (peeled), ripe pears |
| Dairy | Skim milk, plain yogurt, low-fat cheeses |
Essential Eating Habits
During Meals
- Moderate portions: an overfull stomach pushes acid upward
- Eat slowly: 20-30 minutes per meal minimum
- Chew well: aids digestion
- Avoid excess liquids: drink between meals
- Upright position: don’t eat slouched
After Meals
- Stay upright 2-3 hours: don’t lie down after eating
- Light walk: aids digestion
- No intense exercise: wait 2 hours
- Avoid bending over: gardening, housework after meals
At Bedtime
- Early dinner: 3 hours before bed minimum
- Light evening meal: avoid heavy, fatty dishes
- Elevate head of bed: 6-8 inches (not just pillows)
- Sleep on left side: anatomically favorable
Sample Meal Plan
Breakfast
- Oatmeal with banana
- Whole grain bread with light butter
- Mild tea or water
Lunch
- Grilled chicken
- Rice or pasta
- Cooked vegetables (carrots, zucchini)
- Applesauce
Dinner (light and early)
- Steamed fish
- Mashed potatoes
- Green beans
- Plain yogurt
The Role of Body Weight
Excess weight, especially abdominal, increases pressure on the stomach:
- Each pound lost reduces pressure
- 5-10% weight loss often improves symptoms
- Visceral fat is particularly problematic
- Prioritize gradual, sustainable loss
Other Aggravating Factors
- Tobacco: relaxes sphincter, increases acidity
- Stress: increases acid production
- Tight clothing: pressure on stomach
- Medications: some worsen GERD (talk to your doctor)
- Posture: avoid bending after eating
Why Voical Can Help You
Identifying your personal triggers is key to managing reflux. With Voical, quickly note each meal and your associated symptoms. Tracking allows you to spot correlations between certain foods or habits and your reflux episodes, to effectively personalize your diet.