Heartburn-Easing Foods That Fight GERD
Avoid acid reflux
If you have gastroesophageal reflux disease (GERD), how you eat is almost as important as what
you eat. That means slow it down, no late-night snacks, and don't hit
the hay right after meals. But choosing food wisely is also key.
You
can curb your GERD by opting for a low-fat, high-fiber diet that's
heavy on whole grains, fruits and vegetables, and lean meats.
Use this list of foods from the National Heartburn Alliance (plus recipes!) to reduce acid reflux.
Oatmeal
Drop that doughnut, unless you want heartburn for breakfast. If you
have GERD, high-fat food is usually a recipe for pain. Instead choose
oatmeal. It's a low-fat, high-fiber meal that can soothe your stomach.
Top it off with sliced bananas, which are thought to fight stomach acid
naturally.
Ginger
Fresh ginger acts as an anti-inflammatory and is an age-old remedy
for stomach problems of all kinds. You can get your daily dose—2 to 4
grams (more than that can actually cause heartburn)—by steeping ginger in hot water to make tea, chewing a piece of ginger, or using ginger generously when you cook.
Pasta (hold the red sauce)
Tomatoes and heavy sauces are a no-no for people with GERD—which
rules out a lot of classic Italian dishes (unfortunately). For those
with a craving for pasta, the National Heartburn Alliance recommends
thin, broth-like sauces. And using a whole-wheat pasta will boost your
fiber intake.
Beans
Certain fatty meats, such as ground beef, are thought to trigger
heartburn. Beans are an excellent source of protein and fiber and a
great alternative to meat. If you have GERD, they should be a regular
feature in your diet.
Applesauce
Butter and oil are known to trigger heartburn, but that doesn't mean
you have to forgo all your favorite foods. Just substitute applesauce
for oil, which will reduce fat and add a shot of fiber to baked goods. A
common rule of thumb—use the same amount of applesauce (in cups) as the
recipe calls for in oil, but you may need to fine-tune some recipes to
get the consistency just right.