GERD Awareness

GERD Awareness

Gastro esophageal reflux disease is a name given to a condition when stomach acid or content backs up to the esophagus frequently per week.  Some of the symptoms are irritation of the esophagus lining, discomfort, difficulty swallowing, and even chest pain.

When it is chronic and you feel pain, then the best thing is to seek physician’s help.

Most people are able to control the symptoms with medication.   Some conditions or diseases may increase your risk of GERD, like obesity, diabetes, pregnancy or smoking.

Here are some tips to ease it and decrease its occurrence:

1.   Manage your weight. If you are obese or overweight, the additional weight in the mid section can put pressure on your stomach and have its contents back up to the esophagus. Ask the help of your dietitian to plan a healthy weight loss program.

2.   Consume small frequent meals. It’s recommended to have small meals throughout the day for many reasons including portion and appetite control. It’s also easier on your digestion and absorption and therefore less frequency of food backing up.

3.   Keep an upright position after eating. This will also help by letting gravity do its job for the next 2-3 hours until the food is emptied from the stomach downwards rather than upwards.

4.   Stop smoking. People who smoke have a higher tendency of reflux as smoking affects the proper function of the lower esophageal sphincter. 

5.   Finally, check below the list of foods to avoid as they have been noted as common triggers, and those to include in your diet that could help ease the symptoms and lessen the occurrence of GERD. 

Foods to Include
Foods to Avoid
  • Licorice
  • Chamomile
  • Non citrus fruits like bananas and apples, and vegetables like leafy greens, potatoes and broccoli
  • Complex carbohydrates like oats and brown rice
  • Lean cuts of meat
  • Egg whites
  • Nuts and seeds
  • Avocados and unsaturated fats in moderation
  • Caffeinated Beverages
  • Soda drinks
  • Garlic
  • Onion
  • Mint/peppermint
  • Fatty and fried food items
  • Tomato sauce
  • Citrus products
  • Alcohol


Always seek the help of your doctor when you experience any pain or symptom. Make sure you have the right assessment of your situation before you self medicate or treat.

Contact the Right Bite Nutrition Center to schedule an appointment with one of our dietitians to help you devise a meal plan that’s personalized and effective. 


– by Zeina Soueidan

You may also be interested in

Category: Health + Wellness

Write Your Comment

Only registered users can write comments. Please, log in or register