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With so many differing opinions when it comes to losing weight and eating healthy, there is nothing short of hundreds of diets to choose from. Some diets are based on calorie deficit, others on excluding certain foods, and others are meant to help minimize health effects. The GERD, for example, is a diet used to minimize acid reflux, and its health benefits do not stop there.
Before jumping into the GERD diet itself, it is important to understand what alkalinity and acidity mean. For a food to be considered “alkaline,” it means that the body uses the food (or drink) to keep its internal pH levels at an equilibrium. The human body runs on a very specific pH range to function optimally, and eating foods considered “acidic” can throw the body out of that specific range. To bring it back to its ideal pH range, it is recommended to eat more alkaline foods to offset the damage done by acidic foods, like processed foods and sugar.
Gastroesophageal reflux disease, or GERD, is when you experience acid reflux or heartburn more than twice in a week. Acid reflux occurs “when the contents of your stomach persistently move back up into your esophagus” (1). Over 20% of Americans struggle with GERD, with symptoms including a burning in your chest (heartburn), a sour taste in the back of your mouth, and regurgitating food/drink from the stomach back into the mouth.
While GERD is not fatal, it does come with feelings of uncomfortability, bloating, and belching that most would prefer to avoid. GERD is often treated with lifestyle changes, including changing your diet, eating smaller meals more frequently, and changing the hours in which you eat. In serious cases, medication or even surgery can treat more severe cases of GERD.
When someone experiences GERD, it is more than likely that the first form of treatment will be a change in diet. The GERD diet refers not only to foods eaten, but also to time of day and quantity of foods eaten.
The GERD diet avoids foods that commonly cause heartburn, including:
Fatty and fried foods: fast food, pizza, potato chips, processed snacks, bacon, cheese, etc.
Certain drinks: carbonated beverages, alcohol, and caffeinated drinks (2)
Other: spicy foods, citrus, tomato/tomato sauce, onion, vinegar, chocolate, peppermint (3)
The GERD diet encourages eating foods that are known to prevent acid reflux, including:
Whole grains: oatmeal, brown rice, couscous
Vegetables: sweet potatoes, carrots, asparagus, broccoli, green beans, cucumber, etc.
Alkaline foods: bananas, melons, cauliflower, nuts, etc. (3)
Other: broth-based soups, herbal tea
Because the GERD diet is implemented to lessen the symptoms of acid reflux, it is up to the individual to know how much of each food should be eaten. The diet is all about moderation, so it is not drawing a hard-and-fast rule saying that you can never eat fatty foods again. Instead, it is a trial-and-error diet to note which foods trigger your acid reflux, and substituting them (when possible) with other foods.
On top of the change in diet, the GERD diet focuses on “lifestyle changes” that have been proven to help people overcome their acid reflux and heartburn. For example, eating smaller, more frequent meals may help as opposed to eating three large meals. Additionally, avoiding lying down after eating will help keep acid in the stomach. Lastly, not eating for three or four hours before going to bed has been tested to help with acid reflux, so plan your meals accordingly (2).
By both changing your diet and implementing healthy habits, most people with GERD can find relief without turning to medication or surgery.
The GERD diet is made up of many different foods, all with differing levels of alkalinity. That being said, the GERD diet avoids many highly acidic foods, such as fatty, fried, and processed foods, and sodas and alcoholic drinks. By removing these foods or eating them in moderation, your body is receiving less acidic foods, which can keep it from dropping out of its optimal pH levels.
In addition to avoiding highly acidic foods, many of the foods in the GERD diet are high in alkalinity. For example, the GERD diet recommends eating many root and green vegetables. Both root and green vegetables are high in alkalinity, with green vegetables like spinach and kale topping the list. While whole grains like oatmeal and rice are not alkaline, they are only slightly acidic, so they will not have the same effect on your body as highly acidic foods would have.
While the GERD diet is not a perfectly alkaline diet, it does encourage eating plenty of alkaline foods, like fruits and vegetables.
On top of helping with acid reflux and heartburn, the GERD diet encourages eating many healthy foods that come with their own array of health benefits.
As previously mentioned, many of the foods in the GERD diet are alkaline, like fruits, vegetables, and nuts. Ensuring you are eating enough alkaline foods can help keep your body functioning properly, since alkaline and alkaline-forming foods can offset an overly acidic diet.
Additionally, the GERD diet encourages foods that are high in fiber, including oatmeal, rice, broccoli, asparagus, and carrots (3). Eating a fiber-filled diet aids digestion, may lower cholesterol, and help with weight loss (4).
Any diet rich with fruits and vegetables is bound to have positive health effects, and the GERD diet is no exception. Fruits and vegetables are full of Vitamins A, C, and K, which support brain health, reduce the risk of heart disease, and are associated with healthy vision, immunity, bone health, and cell growth.
For those who suffer frequent acid reflux and heartburn, the GERD diet may be the solution. The GERD diet is a diet that is easily tailored to the individual to help alleviate symptoms of GERD. While the GERD diet is not the same as the alkaline diet, the two diets do have many similarities: both encourage eating more alkaline foods like fruits, vegetables, and nuts while avoiding processed and fatty foods. For those who want to add even more alkalinity to their diet, consider making alkaline water from the comfort of your home through an alkalizing water pitcher fromSeychelle.
Does the alkaline diet help GERD?
Yes. The alkaline diet recommends many foods that are known to help with GERD, including fruits, vegetables, and nuts. The alkaline diet also discourages foods like fast food, fatty foods, and processed snacks, which are all known to trigger GERD symptoms.
What is the best diet for GERD?
The GERD diet was created specifically to treat GERD, and it includes a diet of fiber-rich foods, vegetables, fruits, herbal teas, and broths. The GERD diet avoids highly processed foods, alcohol, caffeinated and carbonated drinks, and fatty foods that are known to trigger acid reflux.
What’s the worst drink for acid reflux?
Carbonated beverages, tomato juice, and alcohol are all common acid reflux triggers.
References
Chavoustie, Cynthia.Healthline,https://www.healthline.com/health/gerd
Restivo, Jenette. Harvard Health Publishing,https://www.health.harvard.edu/diseases-and-conditions/gerd-diet-foods-to-avoid-to-reduce-acid-reflux
John Hopkins Medicine,https://www.hopkinsmedicine.org/health/wellness-and-prevention/gerd-diet-foods-that-help-with-acid-reflux-heartburn
