Gastroesophageal reflux disease (GERD), a common digestive disorder characterized by acid regurgitation and heartburn, is often triggered by poor eating habits and lifestyle choices.
Discover the foods and beverages that can worsen acid reflux and learn how a well-formulated GERD diet can bring fast heartburn relief and support gut health.
What is GERD?
GERD is a digestive system disorder that affects the stomach and its ability to prevent stomach contents from flowing back, or regurgitating, into the esophagus.
Stomach acid reflux can irritate the delicate lining of the esophagus, triggering irritation, inflammation, and even scar tissue in severe GERD cases. This can lead to various digestive issues and discomfort in the upper abdomen.
This gastrointestinal disorder is common, and research published in Cureus estimates that around 20 percent of the U.S. population is affected by GERD.1
Common symptoms of acid reflux and GERD include:
- Heartburn and indigestion
- Burning sensation in the back of the throat
- Chest pain
- Sensations of excess gas in the stomach
- Difficulty swallowing
- Tooth enamel erosion
- Unexplained cough or hoarseness
GERD symptoms are typically linked to diet and lifestyle factors and generally not considered dangerous.
However, in rare cases, these symptoms may indicate more serious underlying issues such as stomach ulcers, esophageal damage, or cancer, and it’s vital to consult a healthcare provider if you have developed acid reflux or GERD-related symptoms.
Watch the video below to discover the real cause of acid reflux, heartburn, and GERD.
What causes GERD?
There’s a widespread belief that GERD is caused by excessive stomach acid levels, prompting many to use antacids to manage symptoms.
However, in many cases, low stomach acid is the root cause of reflux, meaning that popular over-the-counter acid-reducing medications could sometimes make the problem worse.
The lower esophageal sphincter is a valve separating the stomach and esophagus that relies on adequate acid levels to close properly. Low stomach acid can inhibit its function, causing it to relax and let stomach contents leak back into the esophagus.
Common causes of low stomach acid include:
- Chronic stress
- Zinc deficiency
- Older age
- Helicobacter pylori infection
- Overuse of proton-pump inhibitors (PPIs) and antacids
- Diets high in processed foods and added sugars
Undiagnosed lactose intolerance can also trigger symptoms of GERD as undigested lactose ferments in the gut, causing gas and bloating that increase stomach pressure and push stomach fluids back into the esophagus.
This may also explain why those with small intestinal bacterial overgrowth (SIBO), which causes excessive gas release within the small intestine, are at greater risk of developing GERD and acid reflux.
How does diet affect GERD and acid reflux?
Your dietary habits play a vital role in digestive health, and eating the wrong foods can contribute to poor gut function and low stomach acid, which can trigger reflux symptoms and GERD.
Chronic acid reflux is often linked to diets high in processed foods, added sugars, harmful seed oils, and synthetic preservatives.
Research published in The American Journal of Gastroenterology found that a high-carb diet appears to directly contribute to GERD, further supporting the role of diet in acid reflux disease development.2
Lack of nutritious whole food can also lead to nutritional deficiencies, impacting gut muscle motility, stomach acid production, and digestive enzyme release, all of which can contribute to GERD.
“Meal frequency and quantity are common factors in GERD,” explains Dr. Berg. “Overeating and constant snacking can strain the stomach, making it harder for the lower esophageal sphincter to stay closed, which increases the risk of reflux.”
Foods and drinks to avoid with GERD
There are several foods recognized as common triggers for acid reflux and GERD, including spicy foods and acidic foods.
Regularly consuming these foods can irritate the esophagus, which can intensify discomfort and worsen GERD symptoms whenever stomach content is pushed back.
According to research published in Nutrients, common GERD triggers include:3
- Citrus fruits
- Tomatoes and tomato sauces
- Garlic
- Chocolate
- Mint
- Fried foods
- Carbonated beverages
- Caffeinated drinks
- Alcohol
In addition, sensitive individuals may develop acid reflux when consuming other foods, especially processed snacks and foods high in carbohydrates and sugars.
Keeping a food diary to track how your body responds can be an extremely helpful way to identify trigger foods and create a personalized eating plan that supports digestive wellness and reduces discomfort.
Foods to eat on a GERD-friendly diet
A GERD-friendly diet aims to avoid eating trigger foods while emphasizing gut-soothing options that offer essential vitamins, minerals, dietary fiber, healthy fats, and easy-to-digest proteins.
Here are some of the best foods to eat on a GERD-friendly diet.
1. Fermented foods
Fermented foods such as sauerkraut, kimchi, miso, yogurt, and kefir are rich sources of gentle organic acids that naturally stimulate the production of stomach acid.
This increased gastric acidity helps prevent food from remaining undigested, reducing gas buildup and minimizing pressure within the digestive tract, a common cause of reflux.
Research published in the Journal of Translational Gastroenterology supports this, highlighting that consuming fermented foods can help decrease symptoms in individuals with functional dyspepsia.4
2. Apple cider vinegar
While it may seem counterintuitive to introduce more acid to ease symptoms of GERD, adding small amounts of apple cider vinegar can support more balanced acidity within the stomach.
For best results, dilute one teaspoon of organic apple cider vinegar in a glass of water and consume before or with meals.
However, apple cider vinegar isn’t recommended for those with ulcers or a damaged esophageal lining, as it can cause irritation and worsen discomfort in sensitive tissues.
3. Nourishing fats
It’s widely believed that high-fat foods trigger GERD. However, this often relates to ultra-processed and fried foods packed with refined seed oils and unhealthy trans fats.
In contrast, nourishing fats can soothe the esophageal lining and trigger the release of bile, which aids digestion and helps prevent food from lingering in the gut, reducing the risk of reflux.
The following foods are excellent sources of healthy fats:
- Extra virgin olive oil
- Coconut oil
- Avocados
- Seeds and nuts
- Oily fish
- Grass-fed butter
- Beef tallow
- Egg yolks
3. Green leafy vegetables
Leafy greens such as spinach, kale, romaine lettuce, and Swiss chard provide fiber to promote efficient digestion and gastric emptying. This reduces the amount of partially digested or undigested food remaining in the digestive tract, which can trigger reflux.
These alkaline foods are also rich in magnesium, which supports optimal gut muscle movement and lower esophageal sphincter function.
In addition, research published in Molecular Metabolism found that bitter foods trigger digestive enzyme release and bile flow.5
Regularly incorporating bitter greens such as arugula, radicchio, and endive can help support enzyme release and overall digestive function, helping the stomach process food more efficiently and reducing the likelihood of reflux.
5. Zinc-rich foods
Stomach acid production requires zinc, and a deficiency in this essential mineral can lead to low stomach acidity and related health issues such as GERD.
Alcohol consumption, chronic stress, and a diet high in processed and refined foods can contribute to zinc deficiency and consequently impair optimal digestive processes.
Some of the top zinc sources include oysters, lobster, shellfish, organ meat, beef, chicken, eggs, and pumpkin seeds.
Lifestyle changes to support GERD relief
In addition to making beneficial dietary changes, lifestyle habits play a key role in digestive health.
They can influence stomach acid levels, affect the function of the lower esophageal sphincter, and impact how efficiently food moves through the digestive tract, all of which help reduce the risk of reflux and improve overall comfort.
Here are four lifestyle changes to support GERD relief.
1. Avoid snacking and late-night eating
Constant grazing and late-night snacking can increase pressure in the stomach and promote acid reflux.
When the stomach is constantly processing food, even if you only eat small meals, it puts more strain on the lower esophageal sphincter, making it easier for acid to flow back into the esophagus.
Therefore, it’s recommended to avoid snacking and focus on balanced, nutrient-dense meals that include satiating saturated fats and high-quality protein. To give your stomach adequate time to digest, avoid eating within two to three hours of bedtime.
2. Practice intermittent fasting
Intermittent fasting is a meal schedule that alternates between periods of fasting and time-restricted eating windows.
A study published in the Journal of Clinical Gastroenterology found that intermittent fasting routines significantly helped improve acid reflux symptoms such as regurgitation and heartburn.6
Limiting meal frequency gives the digestive tract time to rest and fully process foods before new intake, which can reduce stomach pressure, improve acid balance, and help minimize reflux episodes.
3. Support a healthy body weight
Maintaining a healthy weight plays a vital role in managing GERD symptoms. Excess belly fat places pressure on the digestive system, pushing stomach contents upward and increasing the likelihood of acid reflux.
Regular exercise in combination with intermittent fasting and a nutritious low-carb diet, such as Healthy Keto®, is an excellent strategy to lose weight and support a healthy body composition.
This approach also limits frequent eating, processed foods, added sugars, and refined carbohydrates, all of which have been linked to the development of acid reflux.
4. Manage stress
Stress is a major contributor to low stomach acid and related symptoms, including nutritional deficiencies and acid reflux.
While it’s almost impossible to avoid all stressors, adopting relaxation techniques such as deep breathing, regular physical activity, connecting with nature, or spending time with loved ones can help calm the nervous system and improve digestive functions.
Key takeaways
A focused GERD diet avoids common triggers such as fried and ultra-processed foods, added sugars, refined carbohydrates, alcohol, carbonated beverages, and excessive caffeine.
In addition, an acid reflux-friendly diet focuses on healthy fats as well as fermented foods, green leafy vegetables, and zinc-rich options to support optimal stomach acidity, boost digestive functions and promote overall gut function.
Intermittent fasting, regular physical activity, and effective stress management can further help ease GERD symptoms by supporting a healthy body weight and reducing strain on the digestive tract.
FAQ
Can changing your diet help with GERD?
Yes, dietary changes can help manage GERD. Diets high in fried and processed foods, added sugars, and refined carbohydrates have been linked to an increased risk of acid reflux. In contrast, avoiding common trigger foods and focusing on nutritious whole foods that support and soothe the gut can ease reflux and other GERD symptoms.
What is the best diet for GERD?
A GERD-focused diet avoids individual trigger foods and emphasizes minimally processed whole foods rich in healthy fats, high-quality proteins, and plenty of green leafy vegetables to support digestive functions and minimize acid reflux.
What foods calm acid reflux?
Fermented foods, gut-soothing healthy fats like olive oil, fatty fish, and grass-fed butter, as well as green leafy vegetables, help support digestion and minimize acid reflux by promoting efficient stomach emptying and protecting the esophageal lining. In addition, zinc-rich foods such as oysters, lobster, pork, beef, and pumpkin seeds help promote optimal stomach acidity, which is vital for processing foods and preventing stomach contents from being pushed back into the esophagus.
What foods make GERD worse?
Common GERD triggers include spicy and acidic foods, citrus fruits, tomato products, mint, chocolate, alcohol, carbonated beverages, and excessive caffeine intake. However, individual trigger foods may vary. Keeping a food journal and noting how your body responds helps create a personalized diet that minimizes digestive discomfort.
Is coffee bad for GERD?
Coffee and other caffeinated beverages, such as energy drinks, can trigger reflux in some people. Caffeine is believed to relax the lower esophageal sphincter, which is the muscle ring that keeps stomach contents from flowing back into the esophagus, leading to heartburn and reflux.
Can intermittent fasting help with GERD?
Yes, intermittent fasting in combination with healthy eating habits is an excellent strategy to manage GERD symptoms. Fasting periods allow the digestive system to rest and fully process meals, reducing stomach pressure, improving acid balance, and lowering the likelihood of reflux episodes.
Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10658748/ ?
- https://pubmed.ncbi.nlm.nih.gov/35973185/ ?
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10458865/ ?
- https://www.xiahepublishing.com/2994-8754/JTG-2023-00011 ?
- https://www.sciencedirect.com/science/article/pii/S2212877818306562?via%3Dihub ?
- https://pubmed.ncbi.nlm.nih.gov/36730832/ ?
