GERD Diet

Gastroesophageal reflux disease(GERD) is the most common digestive disorder. 30% of  Americans suffer from this disorder. 

Symptoms of GERD such as problem in swallowing, heartburn & sore throat have led many people to start consuming acid blocking drugs which in no way helps is solving this problem. Rather such drugs carries its own share of health issues.

So what is GERD & how does it arise?

GERD is closely associated low level stomach acid. Naturally occurring stomach acid or HCL reduced with age while the risk of GERD increases. Such low level of stomach acid:

1. Leds to bacterial overgrowth
2. Results in inflection.
3. Creates pressure inside abdomen
4. Impairs the body’s ability to digest & absorb carbohydrates that ferments undigested carb resulting in gas.

All these factors lead to increase in intra abdominal pressure resulting in bloating & heartburn.

Is Stomach acid really important?

Stomach acid is there for a specific reason & function. It not only helps in digestion but also prevents your body opportunist bacteria. Without stomach acids, bacterial overgrowth is going to impact your stomach & intestines, leading to serious digestive problems.

Most people take up acid blocking drugs to mask symptoms to prevent GERD. However such drugs have the following negative impact :

1. Higher risk of serious gut infections.
2. Bone fractures
3. Heart attack
4. Small intestinal bacterial overgrowth

Instead of relying on such drugs, you should adopt the following approach:

1. Reduce the factors that lead to low stomach acid & bacterial overgrowth
2. Replace stomach acid, nutrients & enzymes that improves digestion & overall health.

Consuming the right diet is crucial for implementing the above mentioned approach.

The GERD diet is low carb. Since carb is the reason for heartburn, you should adopt a low carb diet which help in reducing the undigested carb left behind in the gut which helps in alleviating gas & intra abdominal pressure. Low carb diet can do wonders for people with digestive issues . It is also perfect for weight loss, blood sugar regulation & overcoming mood disorders.

The quality of carb does matter. Prefer consuming cellular carbs or those coming from plant. Avoid consuming carbs such as flour or refined sugar.

Ideally, you should include non-starchy vegetables in your diet these are low in carbs. These foods require energy from your body to breakdown thereby leaving you with less net carbs. These foods consist of :

• Asparagus
• Zucchini
• Beets
• Turnips
• Green beans
• Red peppers
• Parsnip
• Artichokes

Starchy plants & fruits should make most of your carbs. Consume more of berries such as blueberries, raspberries & even tomato, plum & peaches. Keto diet is also a good option for those having GERD symptoms or underlying conditions such as type 2 diabetes. Keto is beneficial since it uses fat( rather than carb/glucose) as primary fuel source. However, it is important to consider that Keto is not fit for everyone. 

Carbs not only feed harmful gut bacteria but also provide beneficial microbes with food. So a long term carb restriction can have impact on overall gut health. Reducing carbs for small amount of time can be beneficial for improving gut health & overcoming GERD symptoms.

What to eat during GERD:

1. Nutrient dense whole foods
2. Fermented foods with probiotic effects such as yoghurt & kefir. However, if you are lactose intolerant, you can consume Sauerkraut & pickles
3. Bone Broth

What to avoid during GERD

1. Fructose & Artificial sweeteners
2. Highly processed foods including additives, preservatives & industrial seed oils
3. Alcohol
4. Drinking water with meals- this further dilutes your stomach acid further impacting your digestion.