My GERD Journey: From Confusion to Diagnosis
I’ll never forget the night it all started. After binge-watching The Resident and indulging in some Symphony chocolates, I followed my usual bedtime routine—brushing my teeth with peppermint toothpaste, drinking a tall glass of water, and settling into bed. Everything seemed fine until I woke up in the middle of the night feeling like my throat was on fire.
I jumped out of bed, completely confused about what was happening. Was it heartburn? Acid reflux? Or something worse? After experiencing a few more episodes like this, I finally decided to see an ENT doctor. An endoscopy later, I had my answer: GERD (Gastroesophageal Reflux Disease).
This diagnosis changed everything for me, and it’s why today’s blog post is so personal. If you’re struggling with acid reflux or GERD, I want to share what I’ve learned and help you find relief too.
Living with gastroesophageal reflux disease (GERD) can be challenging, but the right diet can make a world of difference. The GERD diet focuses on reducing acid reflux symptoms by avoiding trigger foods and embracing gentle, stomach-friendly meals.
Here's everything you need to know to eat well and feel better in 2025!
What is GERD?
GERD is a chronic condition where stomach acid frequently flows back into the esophagus, causing symptoms like heartburn, regurgitation, and discomfort. Diet plays a key role in managing these symptoms and preventing flare-ups.
The Basics of the GERD Diet
The GERD diet emphasizes low-acid, low-fat, and easily digestible foods to reduce irritation and reflux.
Foods to Avoid:
Certain foods can trigger reflux by relaxing the lower esophageal sphincter or increasing stomach acid production. Avoid these common culprits:
- Spicy Foods: Chili, hot sauce, and peppers.
- Citrus Fruits: Oranges, lemons, limes, and grapefruit.
- Tomato-Based Products: Pasta sauces, ketchup, and salsa.
- Fatty or Fried Foods: Deep-fried snacks, fast food, and heavy meals.
- Caffeine: Coffee, tea, and energy drinks.
- Carbonated Beverages: Soda and sparkling water.
- Chocolate: Contains caffeine and fat, both of which can trigger reflux.
- Alcohol: Wine, beer, and liquor.
Foods to Include:
These foods are gentle on the stomach and can help alleviate GERD symptoms:
- Lean Proteins: Skinless chicken, turkey, and fish.
- Non-Citrus Fruits: Bananas, melons, apples, and pears.
- Vegetables: Broccoli, zucchini, green beans, and carrots.
- Whole Grains: Oatmeal, brown rice, and whole-grain bread.
- Low-Fat Dairy: Skim milk, yogurt, and low-fat cheese.
- Healthy Fats: Avocado (in moderation), olive oil, and nuts like almonds.
- Herbal Teas: Chamomile, ginger, and licorice root (avoid peppermint).
Sample GERD Diet Meal Plan
Breakfast: Oatmeal topped with sliced bananas and a drizzle of honey.
Lunch: Grilled chicken salad with mixed greens, cucumbers, and a light olive oil dressing.
Dinner: Baked fish with steamed broccoli and quinoa.
Snack: A handful of almonds or a slice of whole-grain toast with almond butter.
I’ve gathered a curated list of GERD-friendly recipes from some amazing food bloggers. These recipes are perfect for managing acid reflux while still enjoying delicious meals—check them out below!
**NOTE: for some of these recipes you will have to omit certain seasonings and sauces ( aka anything acidic).
1. CREAMY DAIRY FREE ROOT MASH
7. SMOKED CHICKEN BREAST
Tips for Managing GERD with Diet:
1. Eat Smaller, More Frequent Meals
Large meals can increase pressure on the stomach, worsening reflux. Opt for smaller portions spread throughout the day.
2. Avoid Lying Down After Meals
Wait at least 2-3 hours after eating before lying down to prevent acid from flowing back into the esophagus. (Trust me, this one is a must follow)
3. Stay Hydrated
Drink water throughout the day, but avoid drinking large amounts with meals to prevent overfilling the stomach.
4. Chew Slowly and Thoroughly
Take your time eating to aid digestion and reduce the risk of reflux.
5. Keep a Food Journal
Track what you eat and note any symptoms to identify personal triggers.
FAQs About the GERD Diet
Q: Can I still enjoy desserts on the GERD diet?
A: Yes! Opt for low-fat, low-acid options like baked apples with cinnamon or a small serving of non-dairy ice cream.
Q: Is it possible to dine out while following the GERD diet?
A: Absolutely. Look for grilled or baked options and request sauces and dressings on the side.
Final Thoughts
The GERD diet is not about deprivation—it's about finding balance and discovering the foods that work best for your body. By making mindful choices and listening to your symptoms, you can manage GERD effectively and enjoy mealtimes again.
Are you ready to take control of your GERD symptoms?
Xo,
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