Gastroesophageal reflux disease, or GERD, is a condition in which food contents and acid from the stomach leak back into the esophagus. This occurs when the valve connecting the esophagus to the stomach, called the lower esophageal sphincter or LES, opens excessively due to decreased pressure. The lack of pressure allows for food contents to escape in the reverse direction: into the esophagus. GERD can affect anyone at any age and can result in unpleasant symptoms of heartburn and irritation of the esophageal lining. Fortunately, certain changes in your daily diet can help alleviate the symptoms of GERD.
GERD and Obesity
When considering nutritional approaches to alleviate GERD, consider your weight as well. Obesity is one of the major contributors to GERD. Excess weight increases the amount of pressure on the abdomen, inhibiting the rate stomach contents are released into the intestines for further digestion. When food sits in the stomach for longer periods of time, the possibility of acid backing up into the esophagus increases. This also decreases LES pressure, causing the sphincter to open and allow stomach contents to escape upwards, which creates that unpleasant burning sensation. Reducing your daily calories, controlling fat intake and exercising to promote weight loss may greatly improve symptoms.
Fat Intake
Consuming high quantities of fatty foods also increases the likelihood of GERD. The fat content in food contributes to a delay of stomach emptying into the intestines for digestion. The effect of high-fat meals on digestion hormones can also cause a decrease in LES pressure. This makes the sphincter more likely to open and release stomach contents back into the esophagus. Portion control promotes weight loss and moderates fat intake to a more appropriate level.
Timing
Eating at least three meals a day is essential for adequate nutrition; however, avoid eating within three hours of bedtime. Reclining, lying down or even bending over can promote reflux right after a meal due to gravity. By waiting at least three hours for digestion, less stomach contents are available to leak into the esophagus. Eating late at night may also lead to weight gain, as metabolism slows when the body is at rest. If nighttime acid reflux persists, adding wood blocks to raise the head of the bed 6 to 8 inches higher may help.
Foods to Avoid
Commonly, spicy foods are believed to exacerbate acid-reflux, but no current scientific study has confirmed they increase symptoms of GERD, according to "The Journal of the American Medical Association." Individuals can cut back on peppers, onions, chiles and acidic foods and beverages if they feel it may help their heartburn. In addition, chewing non-mint gum after a meal may help by increasing saliva production and decreasing the amount of acid sitting in the throat.
Considerations
When trying to alleviate GERD, it's important to consider your daily habits. There are additional common foods and products that can, surprisingly, worsen acid reflux. Alcohol and caffeine can be stomach irritants and should be consumed based on individual tolerance. Coffee, whether decaffeinated or not, may promote GERD. Unfortunately, chocolate can also be a contributor as it contains methylxanthine, a chemical that decreases LES pressure, allowing reflux to occur more frequently. Mint, smoking, recipes with a lot of tomato products, citrus juices and soda also may increase chances of acid reflux, depending again on personal tolerance.
References
- National Digestive Diseases Information Clearing House (NDDIC): Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD)
- McKinley Health Center: The GERD Diet
- University of Maryland Medical Center: Gastroesophageal Reflux Disease
- "Archives of Internal Medicine": Are Lifestyle Measures Effective in Patients With Gastroesophageal Reflux Disease?; Tonya Kaltenbach, MD, Seth Crockett, MD, Lauren B. Gerson, MD; 2006
Member Comments