The Best GERD Diet Tips to Naturally Reduce Symptoms of Acid Reflux in Women Over 50
Plus learn whether the popular alkaline diet is worth following
The burning discomfort of gastroesophageal reflux disease (GERD) is often triggered by what’s on your plate. Although there’s no best GERD diet to follow, certain dishes—such as spicy foods and acidic foods and drinks—are known to trigger heartburn, nausea and bloating, while others can help soothe such symptoms and support digestive health.
“GERD happens when stomach acid flows back into the esophagus, causing irritation,” explains Lauren Manaker, RDN, a registered dietitian and women’s health nutrition expert. “The stomach acid in the esophagus can create a burning sensation in your chest or throat, hence the name heartburn. But even though the word heartburn has the word “heart” in it, it has nothing to do with your heart. It’s just called that because the discomfort is felt in the chest, near where your heart is located.”
What causes GERD?
What and how you eat can trigger acid reflux, but diet isn’t the only risk factor for GERD. The condition becomes more common with age, spiking significantly after age 50, according to research in the Journal of Neurogastroenterology and Motility. Women are also more likely to experience GERD symptoms than men, an earlier study in the same journal found.
Woman's World Answers
Hormonal changes associated with menopause, a weakened esophageal sphincter muscle, age-related wear and tear and the use of certain medications (such as blood pressure drugs) can all increase the risk of reflux.That said, there are effective ways to reduce symptoms of GERD through diet.
6 GERD diet tips to ease symptoms naturally
To help neutralize stomach acid and soothe your digestive tract, we’re breaking down the foods to include—and foods to avoid—on a GERD diet. Here’s what works:
Follow the Mediterranean diet for GERD
The Mediterranean Diet is a favorite of registered dietitians and doctors alike because of its numerous benefits. It’s been proven to reduce the risk of heart disease, type 2 diabetes and certain types of cancer, and can improve gut health. It may also double as a good GERD diet, says Rachel Dyckman, RDN, a registered dietitian based in New York City. “Generally a Mediterranean-style approach works well—lots of vegetables, whole grains, lean proteins and healthy fats, while limiting highly-processed foods, refined sugars and fried foods,” she says.
The Mediterranean diet is high in fiber and low in saturated fats, an eating style that may increase lower esophageal sphincter pressure (which helps keep acid from flowing back up into the esophagus), per 2018 research in the World Journal of Gastroenterology.
Find your ‘safe’ foods
“Foods like oatmeal, bananas, melons, root vegetables and non-citrus fruits are often easier on the stomach and less likely to trigger symptoms,” Manaker says. “That said, everyone’s body is different, so it’s less about following strict rules and more about finding what works for you.” She suggests keeping a food and symptom journal to help you pinpoint your safe foods and trigger foods to create a customized GERD diet plan.
Eat more often
Eating smaller, balanced meals regularly throughout the day tends to be less likely to trigger GERD symptoms than eating fewer, larger meals, Manaker says. In particular, Dyckman recommends aiming to space out your fat intake and avoid eating one large, fatty meal, since fat is so likely to trigger symptoms. During meals, try to eat slowly and mindfully, thoroughly chewing each bite, Manaker suggests. This will help aid digestion and reduce the likelihood of overeating.
Take a walk
After eating, try to stay active. “Brief walks after meals help promote stomach emptying and reduce the chance of reflux,” Dyckman adds. It’s especially important to avoid lying down for about two to three hours after eating, which also means avoiding eating a meal too close to bedtime, she says. “If nighttime symptoms are an issue, elevating the head of your bed slightly can reduce reflux,” Manaker adds. (You can find more GERD self-care tips here. )
Consider the alkaline diet for GERD
The alkaline diet is often touted as useful for GERD on the theory that alkaline foods neutralize acid, easing heartburn symptoms. But there isn’t much research to back that up. “That said, some of its principles—like eating more fiber-rich vegetables, fruits and lean proteins—can potentially help to reduce symptoms,” Dyckman says. “It’s less about changing the body’s ‘pH’ and more about choosing easier-to-digest, nutrient-dense foods rich in fiber and other beneficial components that may aid in GERD symptom control.” Learn more about the alkaline diet here.
Avoid common GERD diet triggers
Everyone’s different, and foods or a diet that may exacerbate one person’s GERD symptoms may have no effect on someone else. But there are a few foods that commonly worsen GERD symptoms. “Common culprits include spicy foods, fried or fatty foods, chocolate, caffeine, alcohol and acidic foods [even fruits and vegetables] like tomatoes and citrus,” Manaker says.
Additionally, Dyckman calls out carbonated beverages (which can worsen bloating and irritate the esophageal sphincter) and peppermint, which “relaxes the lower esophageal sphincter, allowing acid to splash upwards.”
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