Let’s start with what GERD actually is.

GERD’s full form is Gastroesophageal Reflux Disease, which happens when the acid from your stomach flows back into your esophagus, the tube that connects your throat to your stomach.

This backward flow, or reflux, happens when the valve or sphincter between your stomach and esophagus, called the Lower Esophageal Sphincter (LES), doesn’t close properly.

When this acid escapes, it irritates the lining of your esophagus, causing that burning sensation we all know as heartburn. Other common symptoms of GERD include:

• Heartburn
  A burning feeling in your chest, often after eating.

• Regurgitation
  Sour or bitter-tasting acid backing up into your throat or mouth.

• Chest Pain
  Especially after eating or lying down.

• Difficulty Swallowing
  You may feel like food is stuck in your throat.

• Chronic Cough or Sore Throat
  Especially in the morning, from irritation caused by acid.

So, what’s causing all of this? While it may feel like too much acid is the problem, GERD is actually more about where the acid is going, not how much you have. Here are some common root causes of GERD:

• Weak LES
  The Lower Esophageal Sphincter should close tightly after food enters the stomach. But if it’s weak or opens at the wrong times, acid can escape.

• Diet
  Certain foods and drinks, like spicy or fatty foods, caffeine, alcohol, and carbonated drinks, can trigger reflux.

• Obesity
  Excess weight can put pressure on your abdomen, pushing stomach contents into the esophagus.

• Eating Late or Large Meals
  Both can overwhelm your digestive system, leading to acid reflux.

• Hiatal Hernia
  When part of the stomach pushes up through the diaphragm, it can disrupt the LES’s function.

Now that we understand the symptoms and causes, let’s dive into how you can find relief naturally. Medications can help, but for long-term management, lifestyle and dietary changes can make a huge difference.

Dietary Modifications

First and foremost, what you eat can either help or hurt your GERD. Here are some key tips:

• Avoid trigger food
  Stay away from spicy, fatty, or acidic foods, caffeine, chocolate, alcohol, and mint.

• Eat smaller meals
  Large meals increase stomach pressure, so instead, have smaller, more frequent meals.

• Eat slowly and chew well
  This helps reduce the burden on your stomach and aids digestion.

• Don’t eat before bed
  Avoid eating 4- 5 hours before bed to prevent nighttime reflux.
  

• Incorporate alkaline foods
  Foods like leafy greens, bananas, melons, and oatmeal can help neutralize stomach acid.

Lifestyle Changes

In addition to what you eat, how you live can also affect GERD. Here are some simple lifestyle changes that can help reduce symptoms:

• Maintain a healthy weight
  Excess weight puts pressure on your abdomen, increasing the likelihood of reflux.
  

• Quit smoking
  Smoking weakens the LES, leading to more frequent reflux episodes.
  

• Elevate your head while sleeping
   Raising the head of your bed by 6-8 inches can help keep stomach acid where it belongs, down in your stomach!
  

• Wear loose-fitting clothes
  Tight clothing around the waist can put pressure on your stomach and cause acid to rise.
  

• Manage stress
  Stress can worsen GERD by increasing stomach acid production. Try relaxation techniques like deep breathing, yoga, or meditation.

Now, let’s get into a GERD-friendly diet plan.

Here’s a sample menu for a day that can help reduce symptoms and promote healing:

The idea here is to avoid trigger foods while including nourishing, soothing options.

Me and my team have created a 21 gut healthy friendly recipe book. Every meal has been created by carefully selecting whole functional gut healthy foods. Plus we have ensured that the meals are tasty and does not take too long to cook.

The ingredients are simple and can be found in your local grocery store, nothing exotic or expensive. If you need the ebook, check out the description below on how to get it for free.

Here’s a sample diet plan that can help with GERD. You can click a screenshot.

Stay healthy, stay fabulous!