How to cure GERD? Strategic Guide for a GERD-Friendly Diet!

Gastroesophageal reflux disease (GERD) is a fairly common digestive condition that affects about20% of the US population.Heartburn is the most common symptom of this chronic medical condition. 

We all get heartburn from time to time. But when is it merely a sign of overindulgence, and when is it a symptom of GERD? And, if it’s indeed GERD, can it be cured?

What is GERD? 

GERD is a medical condition caused when the extremely acidic content of the stomach flows from the stomach back into the esophagus – the tube that connects the stomach to the pharynx at the back of the mouth. 

When acid flows back into the esophagus and throat it's called 'acid reflux'. Acid reflux causes two symptoms: heartburn and regurgitation. 

The acidic stomach content in the esophagus can result in heartburn – an unpleasant burning sensation in the chest behind the breastbone.Heartburn is a symptom of GERD. If you regularly get heartburn, it may be a sign of GERD. 

Another symptom of GERD is acid regurgitation, which happens when stomach content flushes up through the esophagus into the mouth. This is an extremely unpleasant sensation. 

Some people have only one of these symptoms, while others experience both.

Is GERD the same as Acid Reflux and Heartburn?

These terms are often used interchangeably, but they refer to different situations.

Acid Reflux: Acid reflux is the cause of both heartburn and GERD. Acid reflux happens when undigested food and stomach acid flow back into the throat.

Heartburn: Heartburn is the sensation that results from the acid reflux. It is an unpleasant burning feeling in the general area of the chest. 

GERD: GERD is a medical condition that results from regular acid reflux.

Occasional acid reflux is not problematic, but regular acid reflux can cause GERD.

What’s the Big Deal with GERD?

We get that GERD is diagnosed when heartburn happens regularly due to gastric contents flowing into the esophagus. But it’s still just heartburn. Isn’t it? 

Well, not quite.

You see, stomach fluids are caustic. The lining of the stomach is designed to handle these acidic contents but the lining of the esophagus is not. These fluids can cause serious damage to the esophagus and lower esophageal sphincter (LES) during acid reflux. 

The LES is a ring of muscle around the bottom of your esophagus where it joins the stomach. It opens to allow food and fluids to flow into the stomach and closes to keep everything in.

Repeated acid reflux can damage the LES, causing the caustic stomach fluids to come into contact with the esophagus. Over time, the esophagus can become inflamed, leading to severe complications.

Frequent Contact Between Stomach Acid and the Esophagus Can Lead To:

• Esophagitis – inflammation of the esophagus tissue. It can also cause bleeding and painful ulcers.
  
  
• Esophageal Stricture – narrowing of the esophagus. The stomach acid can cause scar tissue, which is thick, making the esophagus narrow so food can't pass easily, and it becomes difficult to swallow.
  
  
• Barrett Esophagus – a change in the tissue of the esophagus. Exposure to acid and inflammation causes the change and it is a risk factor for esophageal cancer.
  
  
• Laryngopharyngeal reflux (LPR) – LPR is reflux that moves up into the throat and larynx during sleep, leading to swelling and hoarseness.

What is the Best Cure for GERD?

A) Over-the-counter (OTC) Medicines 

OTCs for GERD include antacids and alginates. Antacids work by neutralizing the acid in the stomach so it can't do much damage to the esophagus. Antacids work for most people and are generally safe in the short term but you shouldn't take these indefinitely. 

You should consult your doctor before taking them in the long term.

Alginates work differently. Alginates are a compound in seaweed. Alginates interact with the acids in the stomach, forming a gel layer, called a “raft” that drifts on top of the acid. The raft forms a barrier that the acid can't penetrate.

B) Prescription Medications

Prescription medication for GERD includes H2 blockers, proton pump inhibitors (PPIs), and Baclofen. 

1. H2 blockers or Histamine Receptors Antagonists work similarly to antacids, reducing stomach acid released into the stomach. The stomach easily absorbs them and they’re generally safe to use. But they are only effective in the short term.
   
   
2. Proton Pump Inhibitors or PPIs are the most commonly prescribed treatment for GERD. PPIs lower stomach acid levels and acid reflux into the esophagus. They are often prescribed as a first-line treatment for severe GERD and a damaged esophagus. They are highly effective at reducing acid reflux.
   
   
3. Baclofen is a muscle relaxant. It is not a first-line treatment for acid reflux, but doctors prescribe it in conjunction with other treatments. Baclofen reduces muscle spasms and doesn't allow the LES to relax often, so acid reflux happens less frequently.

Note: Several studies have shown that prolonged use of H2 blockers and proton pump inhibitors can causeB-12 deficiency. It’s because these medications prevent the absorption of the vitamin.
Vitamin B12 deficiency can have serious health consequences, such as weak muscles, numbness, dementia, disorientation, and neurological damage.

Surely, one can try living on medicines to manage GERD. The best course of action is to make lifestyle choices that make living with GERD easier. So, I present to you:

12 Lifestyle Changes That Can Ease Your Acid Reflux

The following few simple habits will reduce the amount of gastric content reaching the esophagus.

• Cultivate awareness about the food and liquids that cause acid reflux. Try avoiding these or at least reducing their amount. 
• Avoid liquids that often contribute to GERD, such as chocolate and caffeinated drinks, fruit juices, and tomato juice.
• Avoid food high in fat and, or refined carbohydrates, such as deep-fried, battered fish. 
• Make sure your diet includes plenty of high-fiber foods.
• Try chewing sugar-free gum for half an hour after a meal. It can neutralize stomach acid and therebyreduce acid reflux.
• Don't overeat; keep your meals small. 
• Avoid smoking and alcoholic beverages as these relax lower LES pressure, enabling acid reflux.
• Consider losing weight as individuals who are overweight or obese are at anincreased risk for GERD.
• Don't eat right before bedtime – eat at least two hours before you plan to lie down to sleep.
• Raise the head of the bed about 6 to 10 inches with the help of an under-mattress foam wedge. This allows gravity to prevent acid reflux.
• Another way to use gravity to ease acid reflux is to sleep on your left side. 
• Wear loose clothing and avoid belts.

Will Adding More Fiber to Diet Improve GERD?

Clinical studies have shown thatfiber is beneficial for people with GERD. Even people with non-erosive gastroesophageal reflux disease (NERD) – where there is no visible damage to the esophagus lining.

Consuming fiberreduces acid reflux and heartburn episodes.

Fiber can reduce the symptoms of GERD in several ways:

• Fiber promotes healthy digestion and helps regulate bowel movements. Eating fiber-rich foods helps keep stools soft and bulky, preventing constipation - which can otherwise worsen GERD symptoms.
  
  
• Soluble fiber, found in foods like oats, beans, and fruit forms a gel-like substance when it comes into contact with water in the stomach. This slows down the emptying of the stomach. And so, this reduces the volume of stomach contents which may otherwise cause reflux back into the esophagus.
  
  
• A fiber-rich diet improves the muscle tone around the lower esophageal sphincter. These stronger muscles help the sphincter to close properly, stopping stomach acid from flowing back into the esophagus.
   
• High-fiber foods also prevent the sphincter from opening when it shouldn't while you are eating, effectively stopping acid reflux.
  
  
• Some whole grains, like oats and brown rice may absorb stomach acids, reducing the overall acidity in the stomach.
  
  
• Fiber-rich foods are filling and help to prevent overeating, which helps with weight management. Maintaining a healthy weight can help reduce and even prevent acid reflux.
  
  
• The fiber in foods like oats serves as a prebiotic, which contributes to a healthy gut biome. A healthy gut promotes healthy digestion, which can help reduce GERD symptoms.

What Foods to Eat for GERD?

If you experience acid reflux, it would be handy to know which foods you can eat to manage the condition better. Here is a list of foods that you can safely eat to combat the symptoms of GERD.

1. Fiber-rich Foods

As mentioned above, fiber-rich foods can help with nasty GERD symptoms. Whole grains, vegetables, fruit, legumes, and nuts are all good sources of fiber. Plan your meals around:

• Whole grains, such as oatmeal, whole-wheat quinoa, and brown rice.
• Legumes, such as chickpeas, black beans, and lentils.
• Green vegetables, such as Brussels sprouts, green beans, cabbage, and broccoli.
• Root vegetables such as sweet potatoes, carrots, parsnips, and beets.
• Other fiber-rich vegetables include cauliflower, asparagus, green beans, and spinach.

Sprinkle nuts and seeds on yogurt and vegetable stews for a protein and additional fiber boost. Another good idea would be to pick a greens powder organic as that way you can easily and gradually increase your fiber intake. 

See Also: 21 Easy Ways to Get More Fiber in Your Diet!

2. Alkaline Foods

Some foods are naturally acidic, while others are more alkaline. It makes sense to keep the pH level of food in mind if you tend to suffer from heartburn and acid reflux. Alkaline foods that won't exacerbate stomach acid levels include:

• Celery – cut it into your salads and include it in soups and vegetable stews.
• Nuts – snack on small amounts between meals. Almonds are particularly effective for heartburn.
• Legumes – experiment with lentil and chickpea stews.
• Vegetables – increase your intake of vegetables, except tomatoes. Tomatoes are acidic and will aggravate GERD symptoms.
• Ocean vegetables – seaweed and kelp are both highly alkaline.
• Certain Fruits – like kiwi, avocados, papaya, and melons. 

Some fruits, such as lemons, taste sour but have an alkaline effect on the body. 

From my experience, I advise you to listen to your own body. I know that many fruits give me indigestion and aggravate my acid reflux such as pineapple, ripe bananas, passion fruit, guavas, and strawberries. So, you need to track your food intake and any potential consequences.

But acid reflux isn’t just about eating the right food. 

After all, it’s one thing to know what’s healthy and another to know what and how much to eat for lunch. We have made this process easy for you through meal plans. Get yourfree dietitian-backed meal plannow.

What Foods to Avoid for GERD? 

If you’re a GERD victim, it’s a good idea to know what foods will worsen your acid reflux and heartburn. Here’s a list to avoid:

• Low-fiber foods such as white bread, pastries, white rice, chips, fries, and certain breakfast cereals. Alow-fiber diet increases the risk of developing GERD.
• Acidic fruits, such as citrus fruits, tomatoes, and pineapple.
• Deep-fried foods and food high in fat, such as fries, bacon, full-fat dairy products, sour cream, creamy condiments, and any oily or greasy food. These foods areassociated with GERD symptoms.
• Chocolate, because it can relax the LES, enabling acid reflux.
• Caffeine, spicy foods, mint, alcohol, and sodas are also good to avoid.

Related Reads:

1. How to Fix Esophagitis?
2. How to Deal with Esophageal Strictures Naturally?
3. What is Barrett’s Esophagus?

FAQs

1) Is GERD a Lifetime Disease?

GERD is a chronic condition that needs ongoing treatment. For individuals who develop GERD in the first two years of life, it is likely alife-long condition. 

2) Can I Drink Milk If I Have GERD?

Yes, you can. Although milk is sweet and has an acidic action in the body, it does seem to relieve heartburn. However, avoid full-cream milk.

Conclusion

The first step to deal effectively with GERD is to know what foods trigger your heartburn and acid reflux and then avoid them. If you keep a food log, you'll soon discover the GERD culprits. 

Maintaining a normal weight, avoiding overeating, consuming alcohol, smoking, and lying down after a meal will help to reduce acid reflux. One of the best things you can do for yourself is to ensure that your diet includes plenty of high-fiber foods.

So, can GERD be cured? There is no cure for GERD, but the symptoms can be treated. If you follow the suggestions in this article, your symptoms may disappear over time.