Gastroesophageal reflux disease, otherwise known GERD, is a chronic and severe type of acid reflux. The condition manifests when the acid in your stomach flows back up into your esophagus. There are several reasons this may occur, with one common cause being a weakened or damaged lower esophageal sphincter (LES). Designed to stop food from reentering the esophagus, the LES closes to keep it in the stomach to be digested. When it does not work properly, you may suffer from heartburn or other discomforts like chest pain and cough. A proven form of managing acid reflux is a healthy diet. Knowing what foods to eat with GERD can keep your symptoms from disrupting your life.

Foods to Eat with GERD

1. Oatmeal

Foods high in fat content are known to aggravate GERD, causing heartburn and stomach pain. Instead of sugary cereal or pastries for breakfast, opt for oatmeal. It is full of fiber and low in fat, with both being healthy for your stomach. Add bananas, which are known to naturally prevent stomach acid.

2. Ginger

Ginger has been used for centuries for stomach ailments. Pregnant women often eat it in lollipop form or drink it as a tea to fight off nausea. It is known for its anti-inflammatory properties as well. The key to ginger is not consuming too much of it. If you go over the recommended dosage of 4 grams, you may trigger heartburn instead of preventing it. You can reap the benefits of ginger by chewing a piece, adding it to your tea or using it in your cooking.

3. Pasta

Foods to eat with GERD include pasta, but tomato or cream sauces are not allowed. Acidic or dairy-based sauces are known to worsen stomach problems. Broth-based sauces are the better choice, as well as whole-wheat pasta instead of regular pasta choices. The increased intake of fiber will help control your symptoms.

4. Beans

You may think beans will worsen your GERD symptoms, but their high fiber and protein content will lessen your discomfort. Since fatty meats and foods spark heartburn and stomach pains, beans are also a good alternate source of protein. You should incorporate the legumes in your diet on a regular basis.

5. Applesauce

If you love to bake, but the oil and butter in your recipes cause your GERD symptoms to flare up, try substituting these ingredients with applesauce. Not only does it add fiber and lower the fat content, it can enhance the flavor. Most of the time you can just use the recipe’s measurement for oil as the amount of applesauce to use instead. However, this is not always the case, so it may take some tweaking along the way.

6. Leafy Greens

One of the common foods to eat with GERD is salads full of leafy greens. Known to fight off inflammation, ingredients such as arugula, baby spinach, romaine lettuce and meslcun mix can be added to your diet every day through salads, a sandwich component or lightly sautéed and served as a side dish.

7. Poultry

You need protein in your diet and a good source with a lower chance of exasperating your GERD is chicken, turkey or Cornish hens. They are very versatile and can be prepared in numerous ways, so it should be easy to incorporate poultry into your meals several times a week. Whether you decide to bake, sauté, steam or grill, the key to cooking it healthy is to remove the skin and stick to the lean white meat.

8. Asparagus

Asparagus helps maintain the acid-alkaline balance in your digestive system. This assists in controlling acid production, which reduces your chances of suffering from GERD triggers and symptoms.

9. Fish

Fish high in omega-3 fatty acids, known to reduce acid reflux symptoms, are good foods to eat with GERD. Wild fish are the best, as their nutrient content is greater than farm raised. The best fish sources are salmon, cod, wild trout and sole. Avoid preparing them with creamy sauces, as the fat content will only aggravate your stomach. There are other, much healthier ways of cooking fish, such as baking or steaming.

10. Fennel

Fennel is another food used commonly to promote healthy digestion. It has a licorice type of flavor and a crunchy consistency. It is often added to casseroles, salads and soups. Fresh is preferred over dried fennel seeds.

11. Bananas

While bananas are considered a good food for those suffering from acid reflux, there are a small amount of people that complain it makes their symptoms worse. Try eating bananas in moderation to determine if it is right for you.

12. Brown Rice

Eating foods high in fiber and complex carbohydrates are known to help reduce GERD symptoms. Adding quinoa, brown rice and couscous to your diet can keep acid under control by absorbing it in your digestive tract. The fiber content can help keep acid levels under control as well.

13. Parsley

Parsley has been known for its medicinal properties for thousands of years. It is extremely effective in fighting stomach problems. Eating it plain, sprinkling fresh parsley on dish or adding it to a recipe for seasoning can help treat heartburn and other types of digestion.

14. Celery

Celery has high-water content and is full of antioxidants known to purge your digestive system of indigestion-inducing toxins and acids. It also works as an appetite suppressant and is a good roughage source, both of which might help control your GERD.

More Dieting Tips

1. Up the Protein

Eating foods low in fat and high in protein can promote gastric secretions. This helps your LES work more efficiently as it increases pressure, enabling to keep acid from reentering the esophagus. Good protein choices include fish, skinless chicken, turkey breast, legumes and beans.

2. Increase Fiber

A high-fiber diet includes several foods to eat with GERD. While working to prevent your acid reflux symptoms, it also lowers your risk of developing Barrett’s esophagus. This condition occurs with chronic and severe GERD and increases your chances of esophageal cancer. To reap the most benefits, strive for a daily fiber intake of 25 to 35 grams. The healthiest sources include whole grains, vegetables, fruits, legumes and beans.

3. Chewing Gum

GERD can lead to tooth enamel erosion and bad breath, caused by stomach acids entering your throat and mouth. Chewing gum can reduce acid reflux symptoms by increasing the production of saliva, which also causes you to swallow more. This washes the acid away, reducing its damage. Choose sugar-free gum to lower chances of tooth decay and unwanted calories from sugar.