What is the GERD Diet?: 11 Foods That Help Reduce GERD Symptoms

• GERD (which stands for gastroesophageal reflux disease) is a progressive form of acid reflux.
• Like acid reflux and heartburn, GERD results when stomach acid backs up into the esophagus, creating a burning sensation in the chest and sometimes the throat.
• While there isn’t a cure for GERD, symptoms can be managed with dietary and lifestyle changes, along with some medications.

GERD (gastroesophageal reflux disease) is a more severe form of acid reflux. Acid reflux occurs when foods or beverages that have been consumed move back up the esophagus, causing a burning sensation in the chest, or heartburn. While it’s common for most people to experience heartburn now and then, it shouldn’t happen constantly.

Are GERD and acid reflux the same thing?

GERD and acid reflux are both very similar conditions, but the two terms aren’t necessarily interchangeable.

Acid reflux involves stomach acid moving back up from the stomach into the esophagus, causing heartburn to occur. Acid reflux tends to happen right after meals or when lying down and can happen more often after consuming certain foods or beverages. GERD is a progressed form of frequent acid reflux that may occur more often, or the symptoms may be more intense. Over time, GERD may cause more damage to the stomach and esophagus lining than acid reflux.

Generally, heartburn and acid reflux are triggered by specific foods or beverages that can either: 

1. Slow down stomach digestion (resulting in an overflow that moves back up the esophagus) 
2. Or, relax the lower esophageal sphincter (LES) (the muscle that helps keep food from moving back up after it’s been digested).

GERD can also be triggered by these things but is often linked to a weakened or damaged LES. When the LES is damaged, it doesn’t close properly and cannot prevent food from moving into your esophagus, triggering acid reflux symptoms.

While similar to acid reflux or heartburn symptoms, GERD symptoms can include:

• Heartburn
• A sour taste in the mouth
• Regurgitation
• Burping
• Nausea
• Bloating
• Shortness of breath
• Dry cough that happens frequently
• Trouble or difficulty swallowing
• Wearing away of the tooth enamel

GERD can also induce severe chest pain which is a sign of a more serious condition. If you experience chest pain linked with GERD, contact your doctor immediately.

While GERD is primarily caused by damage to the LES, the types of foods and drinks you consume can play a role in how often heartburn occurs. Some foods, such as citrus fruits and acidic foods, may trigger reflux symptoms, while other foods may help neutralize stomach acid and make symptoms easier to manage.

The GERD diet involves avoiding foods that may trigger symptoms of GERD and consuming foods that are more likely to help manage or neutralize side effects. There isn’t a one-size-fits-all list for everyone, as some people may be more sensitive to certain foods while others may not experience the same effects. Using an elimination diet approach (where one takes out and adds foods back in accordingly) may help you determine which foods affect you more than others.

Foods That May Trigger GERD Symptoms

Some foods are more likely to trigger or worsen GERD symptoms, such as:

• Acidic foods, such as citrus fruits
• Processed foods, such as fast food or candy
• Fatty meats, such as sausage or steak
• High-fat foods, such as cheese and butter
• Peppers
• Chili powder
• Tomato sauces
• Peppermint
• Carbonated beverages
• Chocolate
• Spicy foods
• Caffeine
• Alcohol

Foods That Can Help GERD Symptoms

Some foods that may help prevent or lessen GERD symptoms include:

• High-fiber foods, such as whole grains or root vegetables
• Alkaline foods, such as bananas, nuts, and cauliflower
• Foods with high water content, such as watermelon, cucumber, and broth-based soups
• Non-citrus fruits, such as apples
• Lean meats, such as chicken or fish
• Vegetables
• Ginger
• Healthy fats, such as avocado and olive oil
• Herbal teas
• Plant-based milk
• Egg whites

While dietary changes can go a long way in helping with GERD symptoms, there are other changes you can make to help prevent symptoms from occurring.

Chewing Gum

Chewing gum can help produce more saliva, which may help neutralize stomach acid and help with heartburn. However, you’ll want to choose a flavor that isn’t peppermint and spearmint, as those may trigger heartburn symptoms.

Avoid Lying Down After Eating

While the foods you eat play a role in causing GERD symptoms, lying down can also be a factor. Especially after eating, lying down can make it easier for stomach acid to move back into the esophagus. Try to avoid lying down for at least 2–3 hours after you eat.

When managing GERD, it’s important to plan your meals, especially dinner. Eating your last meal approximately 2–3 hours before bed can be beneficial in preventing heartburn at night, which can interfere with your sleep. If you still experience symptoms at night, you can also try raising the head of your bed or sleeping on extra pillows to elevate your upper body, which can prevent you from lying flat.

Eat Small Meals

Heartburn is far more likely to occur when you eat larger food portions. Eating smaller meals throughout the day can reduce the risk of acid reflux and heartburn.

Additionally, consider eating slower, as consuming food too quickly can cause heartburn.

Stop Smoking

If you currently smoke, quitting can help decrease inflammation in the esophagus and help with saliva production. Smoking also causes the LES to relax, making GERD symptoms more likely.

It’s advised also to quit smokeless tobacco and limit the consumption of alcohol for similar reasons.

Try Antacids

If dietary and lifestyle changes aren’t fully working, you can also consider taking over-the-counter antacids or other medications that reduce acid production, such as proton pump inhibitors (ex., Prilosec) or H2 blockers (ex., Peptid). However, you should avoid overusing acid-reducing medications as they can cause digestive issues and other conditions.

Consult a healthcare provider before starting acid-reducing medications to ensure it’s the right course of action for you.

Wear Loose Clothing

Wearing tight clothing such as skinny jeans or skin-tight tops can contribute to pushing stomach acid back into the esophagus/​throat. Dressing in looser clothing can help prevent unnecessary pressure on the stomach and help manage GERD symptoms.

Since heartburn, acid reflux, and GERD all have similar symptoms and can overlap, it can be difficult to know when to see a doctor.

Some signs that it’s time to consult a doctor about GERD include:

• Medications aren’t as effective/​aren’t working
• You’re using antacids more than twice a week to manage symptoms
• Changing your diet or lifestyle hasn’t reduced GERD symptoms
• Certain symptoms, such as asthma or coughing, have worsened

If your symptoms worsen, a doctor may refer you to a gastroenterologist– a doctor who specializes in the digestive system— otherwise known as a GI doctor. GIs can test your acid production levels to see if GERD is damaging your esophagus and assist with determining the next step in your treatment plan.