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How to Avoid GERD: Effective Diet & Lifestyle Strategies for Relief

By Dr. Ankur Jain in Gastroenterology, Hepatology & Endoscopy

Oct 25 , 2024 | 3 min read

How to Avoid GERD?

Gastroesophageal reflux disease, or GERD, is one of the most common disorders among people. It happens when stomach acid goes backwards into the tube linking your mouth and stomach. This may bring about heartburn and discomfort. However, there are simple steps that you could take to help prevent GERD. Let's go through some easy ways of managing this.

Watch What You Eat

What you eat plays a big role in GERD. Some foods can trigger symptoms. Here are a few tips to take into consideration:

Avoid spicy food: Many spices irritate your stomach and thus result in heartburn.
Avoid fatty foods: Foods high in fat can relax the muscle that keeps acid inside of your stomach.
Don't overindulge in chocolate: As great as chocolate can taste, it may also have the added consequence of relaxing that very same muscle.
Avoid citrus fruits: Although oranges and lemons, etc., are healthful, they may irritate the condition in some.
Avoid caffeine and fizzy drinks: These will cause bloating and may place more acid in the stomach.

Most of your diet should contain fruits, vegetables, whole grains, and lean protein foods that are easy on the stomach.

Eat Smaller Meals

Eating large meals could put pressure on your stomach, increasing the possibility of acid reflux. Food should be eaten in small portions throughout the day rather than three heavy meals. This will make the stomach feel easier and may avoid GERD.

Stay Upright After Meals

After you eat, give your body some time to digest. Try staying up straight, sitting, for at least two to three hours after a meal. Lying down can let acid more easily back up into your oesophagus, so staying upright can help keep things in place.

Avoid Tight Clothing

Wearing fitted pants with a tight belt and snug waistbands or fitting leggings and pants can exacerbate heartburn symptoms. It is advisable to opt for more comfortable clothing that fits loosely to alleviate pressure on the stomach.

Keep a Healthy Weight

Carrying extra weight can increase the risk of Gastroesophageal reflux disease. If you’re overweight, losing a few pounds can help reduce pressure on your stomach. A healthy diet and physical activity provide the cornerstones for weight management. Even minor changes, such as undertaking a daily walk, can make a difference.

Quit Smoking

If you smoke, try to quit. Smoking relaxes the muscle that keeps stomach acid in the stomach. Quitting can not only improve your overall health but also help prevent GERD.

Limit Alcohol Intake

Drinking alcohol can relax the muscles that prevent acid reflux. If you drink, do so in moderation. This means women have no more than one drink a day and two for men.

Sleep Smart

How you sleep can affect GERD, too. If you have nighttime heartburn, you might try raising the head of your bed so that your upper body is higher than your lower body. You can do this by placing blocks under your bed or by using extra pillows. This might help to keep the acid down in your stomach while sleeping. Lying on the left side can reduce the symptoms of acid reflux and GERD at night.

Conclusion

Preventing GERD does not have to be complicated. A few minor changes in diet and lifestyle can make the stomach a much happier place and lower the risk of acid reflux. Remember to listen to your body and find what works best for you. If you continue to have symptoms, it is better to talk to a healthcare professional for advice. Taking care of your digestive health is an important part of feeling your best.

Frequently Asked Questions

What are the common symptoms of GERD?

The common symptoms include heartburn, sour mouth taste from regurgitation of acid, difficulty swallowing, chest pain, and chronic cough. A patient can have a sensation of a lump in the throat and may also show asthma like symptoms.

Who is at risk for GERD?

Factors that contribute to the risk of developing GERD include obesity, pregnancy, smoking, a sedentary lifestyle, and other medical conditions such as diabetes or a hiatal hernia. Family predisposition to the illness can also contribute to its onset.

Can GERD be diagnosed without invasive procedures?

Yes, most of the time, GERD can be diagnosed by history and physical examination, but sometimes a physician may order endoscopy or pH testing if the diagnosis is unclear.

Are there over-the-counter medications for the relief of GERD?

Yes, there are over-the-counter medications, H2 blockers, and PPIs to lessen the symptoms of GERD. Yet, one must consult a health professional before using them.

When should I see a doctor for symptoms of GERD?

You should seek medical attention if experiencing severe chest pain, difficulty swallowing, unexplained weight loss, or lack of symptom improvement with life changes and over-the-counter medications.