📍 What Is GERD?
GERD (Gastroesophageal Reflux Disease) happens when stomach acid frequently flows back into the esophagus.
It can cause:
🔥 Heartburn (burning chest sensation)
😣 Regurgitation (sour taste in throat)
😕 Difficulty swallowing (dysphagia)
These symptoms can worsen after eating or when lying down—but you don’t have to suffer daily.
📍 Common GERD Triggers
Certain foods and habits can make reflux worse. These include:
🍕 Food triggers:
Fatty or fried foods
Spicy meals
Citrus, tomatoes, chocolate, mint
Coffee, alcohol, carbonated drinks
🛋️ Lifestyle triggers:
Eating large meals
Lying down right after eating
Smoking
High stress
Inactivity or weight gain
📍 Nutrition Tips That Actually Help
Here’s how to eat to support digestion and reduce reflux:
✅ Eat more fiber
Oats, quinoa, lentils, veggies, fruit
Helps digestion and supports healthy weight
✅ Go alkaline
Leafy greens, bananas, sweet potatoes, cucumbers
Naturally soothe the stomach
✅ Shrink your meals
Smaller, more frequent meals
Avoid eating 3–4 hours before bed
✅ Track your triggers
Use a food diary to find what bothers YOU
📍 GERD-Friendly Recipes to Try
🫐 Avocado Berry Smoothie
Creamy, cooling, and free from common irritants
🐟 Seed-Crusted Salmon
Oven-baked, anti-inflammatory, and rich in healthy fats
🥗 Lentil Quinoa Salad with Dill
A fiber-filled dish that’s satisfying and reflux-safe
📍 Need Personalized Help?
Our registered dietitians can help you uncover trigger foods and design a plan that fits your lifestyle.
📲 Book a Virtual Session
💚 Start feeling better—without giving up the foods you love.
🔗 Want more digestive health tips?
Explore our free symptom finder quiz here