GERD Diet: Foods and Habits That Cut Down Heartburn

Do you get that burning feeling after eating? Small changes to what and how you eat can make a big difference. This guide focuses on clear, practical steps you can use today to reduce acid reflux symptoms without complicated rules.

What to eat — and what to skip

Keep meals built around low-acid, low-fat, and low-spice choices. Good picks: bananas, melons, apples (not citrus), oats, brown rice, potatoes, steamed vegetables (carrots, broccoli, green beans), lean proteins (chicken breast, turkey, fish), and egg whites. Dairy that’s lower in fat like plain yogurt in small amounts can be okay for some people.

Pay attention to common triggers: coffee and strong tea, alcohol, citrus fruits, tomatoes and tomato sauce, chocolate, spicy foods, peppermint, fried or fatty foods, and carbonated drinks. If something on that list causes you discomfort, cut it out for a couple of weeks and reintroduce it slowly to test your tolerance.

Practical daily tips and meal ideas

Eat smaller portions more often. Big meals increase stomach pressure and push acid up. Try five small meals or three small meals plus one snack instead of two large plates.

Don’t lie down within two to three hours after eating. If you need to nap, prop your upper body up 6–8 inches — it helps gravity keep acid down. Also, avoid late-night meals and heavy snacking before bed.

Cook simply: grill, bake, steam, or poach foods instead of frying. Use herbs like basil, oregano, and parsley for flavor instead of hot spices. Swap creamy or buttery sauces for light olive oil and lemon (use lemon sparingly if you’re sensitive).

Drink smart. Water is the safest choice. Try non-citrus herbal teas like chamomile or ginger in moderation — ginger can calm nausea for some people. Avoid gulping large amounts of fluid during meals; sip slowly to prevent stomach overfill.

Sample day: Breakfast — oatmeal with sliced banana and a sprinkle of cinnamon. Lunch — grilled chicken breast, quinoa, and steamed green beans. Snack — a small apple or low-fat yogurt. Dinner — baked salmon, mashed potato, and steamed carrots. Keep portions modest and eat slowly.

Track what works. Keep a simple food diary for two weeks: write down meals and any reflux symptoms. Patterns usually show up fast. If weight loss is needed, losing even 5–10% of body weight often reduces reflux symptoms significantly.

If diet and habits don’t help, talk to your doctor. Over-the-counter antacids or acid reducers can help short-term, but get medical advice for ongoing issues. For trusted info about medications and living with GERD, check resources at CanadaDrugsDirect.com or ask your healthcare provider.

Small changes add up. Start with one or two swaps this week and notice the difference in your symptoms and comfort.