GERD, or gastroesophageal reflux disease, is an uncomfortable condition that can cause heartburn, breathing difficulties and even erosion of the throat's tissues. GERD patients experience a weakness in the esophageal sphincter, a muscle at the base of the throat that separates the esophagus from the stomach. When the muscle opens, stomach acids flow into the throat, causing unpleasant symptoms. Changing the way you eat can help manage GERD symptoms. Planning a diet that limits common trigger foods and breaks meals into smaller portions can help relieve the symptoms of acid reflux disease.
Step 1
Keep a daily journal of the foods you eat and how you feel after you have eaten. Common triggers for heartburn are foods that are spicy, acidic or high in fat, but not all foods in these categories may affect you the same way. Keep the food diary for several weeks. After you have reviewed your journal, you will see a pattern and can decide which foods to eliminate from your diet.
Step 2
Transition your household (or at least your diet) to lower-fat dairy choices to help manage GERD. Full-fat cheese, yogurts and whole milk can be more irritating to the digestive system than low-fat options. You may begin to feel better after switching to skim milk, fat-free yogurt and cheeses made with 2 percent milk.
Step 3
Cut out caffeine, chocolate and mint from your diet. The Mayo Clinic reports that these foods, though not necessarily in the high -at or acidic categories, can increase acid reflux. For reasons that are not clear, chocolate and peppermint cause the esophageal sphincter muscle to relax, allowing stomach acids to travel upward.
Step 4
Plan to eat small meals or snacks throughout the day instead of the traditional three larger meals. People who have GERD often find relief when eating smaller amounts of food.
Step 5
Schedule dinner early enough in the evening to allow for proper digestion before you go to bed. Staying upright (standing or sitting) for at least two to three hours after dinner aids digestion by letting gravity do its job. If you lie down too soon after eating a big meal, stomach acids may travel back up your esophagus more easily.
Step 6
Put wooden planks under the head of your bed to aid gravity if your last meal of the day ends too close to bedtime. Tilting the head of your bed helps keep stomach acids where they belong and may relieve some of the intensity of GERD symptoms during the night.
Things You'll Need
- Journal
- Wooden planks
