Nutritional and Lifestyle Advice for GERD

Acid reflux, or its big brother, gastroesophageal reflux disease (GERD), is the most common disease of the digestive tract. At some point in their life, everyone will experience heartburn and acid reflux.

Acid reflux occurs when stomach acid travels the wrong direction, up the esophagus. Symptoms may include heartburn, regurgitation, nausea and difficult swallowing.

Eventually acid reflux will become GERD when an episode occurs at least once a week or when a person experiences other symptoms of reflux on a weekly basis. About 5-10% of North Americans suffer from GERD.

When you swallow, food travels down the esophagus and passes through the lower esophageal sphincter (LES) into your stomach. The LES is a circular muscle that controls what gets into the stomach and prevents contents from traveling backwards to the esophagus. The tone of the LES can vary depending on many factors and if it is too lax, stomach acid can travel back from the stomach to the esophagus. Some of the factors that can affect the tone of the LES include physical activity, food, sleep, position of your body, and changes in pressure of the stomach.

The acid in the stomach is incredibly powerful and is responsible for digestion and protection against microorganisms. The stomach’s lining protects it against the acid, but the esophagus does not have the same protective mechanism. The mucous membranes in the esophagus are too delicate for the acid and can cause ulceration or laceration if exposed repetitively. The more exposure to acid, the more damage to the tissues.

Chronic damage or inflammation to the esophagus can result in damage to the esophagus, can aggravate pulmonary disease, can contribute to dental erosions, or can results in Barrett’s esophagitis, which is a precursor to cancer.

Some lifestyle recommendations that can help decrease the symptoms and onset of acid reflux and GERD are:

Eat slowly, until you’re just satisfied rather than stuffed.

Chew your food well.

Eat  whole plant foods; eat at least five servings of fresh vegetables a day

Reduce processed foods.

Don’t lie down immediately after eating.

Avoid carbonated beverages.

Maintain a healthy weight

Notice what foods act as triggers and eliminate them from the diet

Don’t smoke.

Cut down on your alcohol intake (Max. 1-2 drinks a day)