Tips to Improve GERD - gastroesophageal reflux disease

Many of you suffer from GERD (gastroesophageal reflux disease) and may treat your symptoms with over-the-counter or prescription drugs.  How would you like to know that by changing your diet you can improve your discomfort.  Let's explore!

First of all GERD is caused by stomach acid refluxing up into the esophagus, which unfortunately causes damage to the surface lining of the esophagus. Though your diet doesn't cause GERD certain foods can trigger its symptoms. These symptoms are: regurgitation of gastric acid into the mouth, difficult and/or painful swallowing, chest pain, chronic cough caused by acid refluxing up and getting into the lungs, bad breath, and nausea or vomiting. Sadly, damage to the esophagus can scar and narrow it, which in turn makes swallowing difficult.  In addition, the inflammation that occurs can create bleeding or ulcers.

It's common to treat GERD with medications, but the problem with that is that it effects calcium absorption.  That can lead to increasing the risk for breaking a hip!  Another nutrient that is absorbed less is vitamin B12.  That's because about 10% to 30% of adults over age 50 have atrophic gastritis, which decreases hydrochloric acid in the stomach.  And, less hydrochloric acid means the body cannot extract vitamin B12.  Vitamin B12 is necessary for blood cell formation, neurological function, and DNA synthesis. Lastly, taking medications can reduce other nutrients absorption. These would include folate, beta-carotene, vitamin C, magnesium, iron and zinc.  With that in mind, you may want to discuss whether taking supplements would be beneficial with your doctor.

The good news is that there are some dietary changes you can make to improve GERD.  For one, reduce high fat goods, alcohol, peppermint, onions, carbonated beverages and chocolate.  These foods can reduce sphincter pressure which makes it easier for stomach acid to reflux up.  In addition, citrus and spicy dishes can irritate the nerve endings in the lining of the esophagus. 

Here are some other tips:

Eat more frequent and lighter meals because they are easier to digest.

Try to lose weight. Reducing sugar and unhealthy starches can reduce heartburn and GERD.

Try chewing gum after meals to stimulate saliva production to help neutralize stomach acids. Just choose something other than peppermint.

Drink a glass of water after your meal. It will dilute and wash down any stomach acids.

Avoid carbonated beverages as they can bloat your abdomen and push stomach acids upward.

Increase fiber.

References:  Health & Nutrition Letter, December 2016, How Diet and Lifestyle Can Fight Heartburn and GERD (p.4&5).