Managing GERD and Acid Reflux

Acid reflux happens when stomach acid flows back up into your esophagus (the connecting tube between your mouth and stomach). This backflow can cause a burning feeling in your chest, known as heartburn.

When acid reflux happens often or for a prolonged period of time, it may be diagnosed as GERD (Gastroesophageal Reflux Disease).

Common symptoms of acid reflux include heartburn (a burning feeling in your chest), a sour or bitter taste in your mouth, and regurgitation, where food or liquid comes back up. Some people may experience silent reflux, which doesn’t cause heartburn but can show up as a sore throat, hoarse voice, or a recurring cough.

Some lifestyle and dietary changes can help to relieve symptoms, but what works best can differ from person to person.

Lifestyle Factors that May Help Manage Acid Reflux

• Maintain a healthy weight - Extra weight may put pressure on your stomach, pushing acid up into your esophagus, increasing symptoms of acid reflux.
• Stay upright after eating - Stay upright for at least 2–3 hours after meals to reduce reflux.
• Elevate the head of your bed - Raising the head of your bed by 6–8 inches can help prevent nighttime symptoms.
• Quit smoking - Smoking weakens the valve between your stomach and esophagus, making reflux more likely.
• Wear loose-fitting clothing - Tight clothes around your stomach can increase pressure and trigger symptoms.
• Manage stress - Stress doesn’t directly cause reflux, but it can worsen symptoms for some people.

Dietary Factors that May Help Manage Acid Reflux

• Eat smaller, more frequent meals - Large meals may increase pressure on the stomach and worsen reflux.
• Eat at regular intervals - Regular meals may help manage reflux.
• Eat slowly and chew your food well - This can reduce pressure on your stomach and help with digestion.
• Stop eating when you feel comfortably full - Try not to eat past the point of fullness, as this can worsen symptoms.
• Be mindful of common trigger foods ( if they affect you) Not everyone reacts the same way, but these are some foods and drinks that may worsen reflux for some people:
  • Spicy foods
  • Alcohol
  • Fatty or fried foods:
  • If you often have full-fat dairy, experiment with reduced-fat dairy.
  • Opt for lean meats (chicken, turkey) instead of meats high in saturated fat (pork, beef).
  • Use lower-fat cooking methods like baking, grilling, broiling, boiling or steaming instead of frying.
  • Limit intake of fried foods.
  • Limit intake of pastries, donuts and other baked goods that are typically high in saturated fat.
  • Chocolate
  • Caffeine - present in coffee, tea, energy drinks, and pop
  • Mint, including peppermint tea
  • Citrus fruits like oranges, clementines, lemons, lime and grapefruit
  • Tomatoes
  • Carbonated drinks
  • Chewing gum
  • Strong spices, onion and garlic

• Avoid eating close to bedtime - Try to finish eating at least 3 hours before lying down.
• Keep a food and symptom journal - Tracking what you eat and your symptoms can help you identify your personal triggers.

Next Steps for Managing Acid Reflux

Managing reflux is very individual. Small changes can make a big difference! If you'd like to focus on managing GERD or acid reflux and try out these strategies, please let your Constant Health dietitian know. We’re here to help you find what works best for your lifestyle.

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