Gastric Reflux Disease Diet

Heartburn is not uncommon, but chronic heartburn can be a more serious health condition called gastroesophageal reflux disease (GERD). Heartburn occurs when stomach acid is backed up into the esophagus. Symptoms of heartburn are usually a sour taste in the mouth and a burning feeling in the chest.

Generally, GERD can be treated with diet and lifestyle changes or medications. In severe cases, it can be treated with surgery. There are dietary practices and certain foods to consider if you are diagnosed with GERD.

Fight GERD with your diet

When it comes to heartburn, there's a whole mess of things you should avoid--foods that are high in fat, greasy and acidic. But what about the things you can eat? Foods that are high in fiber and low in fat are good food choices to help reduce the risk of a heartburn attack.

Fruits: Stay away from acidic fruits like strawberries and citrus. Instead, snack on an apple or a banana.
Vegetables: Veggies prepared with salt, grease and fat, like french fries or potato salad, are heartburn triggers in most people. Choose baked potatoes, green beans, peas or carrots instead. If you don't like vegetables raw, steam or boil them.
Grains: High-fiber whole grains are the best choice to fight off heartburn. Enjoy oatmeal, bran cereals, white and brown rice, whole or multi-grain breads, or rice cakes.
Dairy: Foods that are slow to digest, like many heavy dairy products, tend to trigger heartburn, according to Reflux.org. The National Heartburn Alliance gives the go-ahead on dairy products like goat cheese, fat-free cream cheese, feta cheese, low-fat soy cheese or yogurt, and skim milk. Be cautious with other cheeses, such as cheddar and mozzarella.
Meats and beans: Lean protein, like skinless chicken breast, egg whites and fresh fish, are good choices to avoid heartburn. Beans are also a great food because they are high in protein and fiber.
Fats, oils and sweets: This category of foods is a main cause of heartburn. Try baked potato chips, fat-free cookies and sugar candy like jelly beans.
Beverages: Water is the best choice for those with GERD. It's highly advised to stay away from coffee, tea and alcohol, which are very acidic.

Ginger is also recommended to help ease heartburn because it works as an anti-inflammatory agent. Ginger can be mixed in tea, chewed or used in cooking.

Simple tips to prevent heartburn

In addition to diet, there are other steps you can take to avoid heartburn.

It's been shown that small, frequent meals can offset heartburn attacks because an overly full stomach can cause stomach acids to enter the esophagus. And don't eat right before bed, because the reclined position can trigger heartburn. This also means sitting up straight to eat, and moving around after a meal.

It's important to know what triggers your heartburn. Alcohol, greasy foods and acidic foods are known to contribute to heartburn. Keep a food diary if you're trying to figure out what sparks your heartburns.

Heartburn-free cooking methods

GERD doesn't have to make your meals bland and tasteless. There are many cooking methods that maintain flavor but won't trigger heartburn. Some of these include baking, barbecuing, grilling, microwaving, steaming and roasting because they use minimal fat, according to the National Heartburn Alliance.