What to eat with gastroesophageal reflux

Non-acidic vegetables and non-citrus fruits. Supplements that can be helpful and a typical daily menu. Steaming is the best way to cook your food. Foods to avoid.

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gastroesophageal reflux

Gastroesophageal reflux disease (GERD) is primarily treated at the table. There's no point wasting money on medications and supplements that often fail to achieve their goal. The condition can be remedied with a simple, balanced diet, which doesn't require any particular sacrifices; on the contrary, it worsens if you consume foods that are contraindicated for GERD.

Suitable foods for gastroesophageal reflux

According to a recent study published in the Journal of the American Medical Association the diet, in the presence of symptoms of gastroesophageal reflux The diet that eliminates the disorder must include two elements: a low saturated fat content and a high fiber intake. According to the study, this menu resulted in 37 percent more symptoms remission than those who continued to follow a normal Western diet.

Recommended foods include:

  • Non-acidic vegetables, such as carrots, zucchini and broccoli;
  • Whole grains, to be eaten starting with breakfast;
  • Chicken, turkey and fish;
  • Low-fat dairy products;
  • Non-citrus fruits, such as apples, bananas and melon;
  • Avocado and nights.

As for cooking, the following are preferable: steam powered, grilled (especially white meats and fish), baked, or traditionally boiled. Fried foods should be avoided except in rare circumstances.

Natural supplements for gastroesophageal reflux

Some natural supplements can help eliminate gastroesophageal reflux if the problem persists even after the diet has been stabilized. The following work particularly well for this purpose:

  • The aloe vera: soothes the esophagus and reduces inflammation.
  • Ginger: It is famous for its anti-inflammatory properties.
  • Melatonin: Before going to sleep, in addition to promoting sleep, it helps stop reflux.
  • La licorice: protects the intestinal mucosa.
  • I Probiotics: they help balance the intestinal flora.
  • White meat and fish: They are two very suitable foods for an anti-reflux diet.

Foods to avoid if you have gastroesophageal reflux disease

However, some foods should absolutely be avoided to avoid worsening the situation in cases of gastroesophageal reflux.

In particular, we talk about:

  • Spicy foods and spicy dishes, which can irritate the esophagus and increase acid production;
  • Citrus fruits, tomatoes, onion, garlic and high-acid vegetables;
  • Caffeine and chocolate, if the habit is to consume them in excessive doses;
  • Carbonated drinks, as they increase abdominal pressure.
  • Fatty and fried foods, which certainly do not make digestion easier.

How to eat with gastroesophageal reflux

Even the way we eat is important in reversing acid reflux. The tips we present are helpful in any case, but they become essential when you suffer from this type of disorder.

  • Chew slowly, and thus allow regular digestion;
  • Avoid portions too abundant which tires the stomach, promoting gastroesophageal reflux;
  • Don't lie down immediately on the roof or on a sofa after eating;
  • Go for a walk, even briefly, after each meal;
  • Put a distance approximately three hours between the end of dinner and the time you go to bed to sleep;
  • Sleeping with your head raised by about 15 centimeters;
  • Don't wear clothes that are too tight which compress the stomach and promote reflux.

Typical menu against gastroesophageal reflux

If you want to dedicate your day's diet to effectively combating gastroesophageal reflux, you can choose this menu for breakfast, lunch, and dinner.

  • Breakfast 

For this meal, introduce oatmeal at the start of the day, which you can easily add to low-fat yogurt. For fruit, choose bananas for breakfast, which are available year-round.

  • Mid-morning snack

Don't go beyond a peeled apple (the most suitable are Annurca or Rennet) and a couple of walnuts.

  • Lunch

A hearty salad with quinoa, carrots, cucumbers, grilled chicken pieces, and a drizzle of extra virgin olive oil is very effective at this time.

  • Afternoon snack

A natural yogurt with a touch of dried fruit.

  • Price

Baked fish with a side of steamed courgettes.

Herbal teas for gastroesophageal reflux

Some herbal teas are particularly suitable for acid reflux, such as those made with St. John's wort, licorice, passionflower, and chamomile.

  • Chamomile It naturally has a calming effect, but it also helps regulate gastric motility. This reduces inflammation in the stomach lining.
  • mallow It reduces states of strong emotions and tension, which influence the onset of gastroesophageal reflux.
  • Licorice It helps digestion and counteracts the feeling of nausea.

In general, herbal teas for gastroesophageal reflux should be taken a couple of times a day.

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