Gastroesophageal reflux disease (GERD) is a condition in which the contents of the stomach, including acid, flow back out of the stomach and into the esophagus. As a result, the lining of the esophagus can become irritated, and the individual also may have symptoms of heartburn, or a burning sensation, in the upper part of the chest. Several physical conditions, such as being overweight, can contribute to the development of GERD. Losing weight can help decrease the pressure in the abdomen that can lead to reflux.
Step 1
Decrease the total amount of fat you consume daily. Foods that contain large amounts of fat cause a decrease in the amount of pressure available to help food stay down in the digestive tract. In addition, fat slows digestion overall, which can prolong symptoms of GERD. Potentially, the extended exposure to stomach acid can wear away the lining of the esophagus, creating a painful ulcer that could require surgery. Steer clear of fried foods and foods, such as high-fat red meat and the dark meat of poultry, and eat the low- or no-fat versions of the foods you do eat.
Step 2
Decrease the number of calories you eat to a number that is ideal for you, based on your height, weight, gender and level of activity. Losing weight slowly is a good way to help relieve the causes of GERD. Ideally, you should lose no more than 2 lbs. a week. Accomplish this by maintaining your caloric intake at or below the recommended daily amount.
Step 3
Divide your portions and eat six smaller meals a day, rather than three large ones. Eating several smaller meals can help decrease the symptoms of GERD by reducing the amount of acid the stomach produces. In addition, smaller meals cause less volume and less potential pressure on the valve that leads from the stomach to the esophagus. Avoid eating food within three hours of going to bed, to decrease the chances of food and stomach acid making their way back into the esophagus.
Step 4
Avoid eating citrus fruits and beverages, tomatoes and tomato products and beverages that contain caffeine. Drink at least 64 oz. of water daily instead of soft drinks, coffee or tea, which can aggravate GERD symptoms. Additionally, soft drinks are usually a source of hidden sugar, which can cause weight gain if consumed on a regular basis. Citrus fruits are a good source of vitamin C, but you can also use a supplement or eat other foods that are high in vitamin C, such as broccoli or baked potatoes.
Step 5
Engage in regular physical activity daily. Exercise can help reduce weight, and it can also help reduce symptoms of GERD. Some individuals, however, find that their symptoms worsen when they exercise. These symptoms can often be relieved by eating higher carbohydrate meals. Allow your body to digest them before being physically active. Physical activity can also help relieve stress, which is one of the primary causes of GERD. Start your exercise program slowly and gradually add intensity as you become more physically fit.
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