By Alysa Ferguson, MS, RD, CDE
Heartburn occurs at some point in most people’s lives, but if it is a common occurrence (i.e. more than two times per week), you may have GERD, or gastroesophageal reflux disease. A proper evaluation by a health care provider is recommended, especially because backflow of acid from the stomach can irritate and possibly damage the lining of your esophagus. However, there are many dietary and lifestyle changes that you can try to control your heartburn and symptoms.
Many foods may have an association with reflux, but it can vary from person to person. The following foods are the most common offenders – try removing one at a time and see if it helps:
- Citrus fruits (oranges, grapefruit, lemon, lime)
- Raw onion and garlic
- Tomato-based foods, such as sauce, pizza, and chili
- Caffeinated beverages (coffee, tea, cola)
- Chocolate
- Spicy foods
- High-fat foods (butter, oil, fried foods, rich desserts)
- Mint flavorings (peppermint, spearmint)
- Alcohol
Additional lifestyle changes that may help with symptoms of heartburn and reflux include:
- Do not lie down for at least 3 hours after a meal
- Raise the head of your bed by 6-8”
- Wear loose-fitting clothes
- Eat smaller, more frequent meals
- Drink liquids between meals instead of with meals
- Chew gum after meals to help neutralize stomach acid
- Lose weight if overweight
- Quit smoking
If you feel like you need more guidance on diet or weight loss, consider consulting with a registered dietitian (RD). You can find out in your area by visiting www.eatright.org.
Alysa Ferguson was a Registered Dietitian, Certified Diabetes Educator and Family Health Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at 631-727-7850 ext. 342 or at ah372@cornell.edu.