Gastro-oesophagal reflux takes place when the stomach contents, including acid, move back up into the oesophagus. Many people describe their symptoms as heartburn and indigestion. They also suffer report increased reflux after large fatty as well as spicy meals, when eaten close to bedtime. Gerd is more common in overweight individuals. However, those of an acceptable weight may also suffer. There is a great need to cure the Gerd with diet. Otherwise, it may lead to several other health complications.
The role of diet in GERD
It is essential to keep in mind that there are effective medications to control GERD; some patients always prefer to do without medicines by relying instead on dietary as well as lifestyle changes. Let’s have a look at some of the practical and easy ways to cure the Gerd.
Weight control
Keep in consideration that an excessive weight increases intra-abdominal pressure as well as makes reflux worse. It is one of the most typical reasons inpatient for worsening of reflux symptoms. However, a reduction in fat intake may reduce symptoms, and help you with gradual weight loss. Some people prefer awesome guide of keto diet to shed unwanted fat from the body.
Moreover, there is a great need to know that weight loss in the range of 1/2 kg per week to 1 kg/ month is desirable. Along with this, exercise is also essential in maintaining ideal body weight, and it also reduces the overall symptoms of Gerd.
Types of foods
It can be beneficial to record food as well as fluid intake around the time that symptoms occur in order to identify eating behaviour and foods that are responsible for developing the symptoms. It is essential to keep in mind that high-fat foods make reflux worse. For this purpose, recommendations for daily fat intake vary from person to person as well as diet to diet.
Specific foods can also alter the lower oesophagal sphincter pressure. It also increases the risk of reflux. Some of these foods are coffee with and without caffeine, chocolate bars and drinks as well as tea and fried foods. Along with this, alcohol can also increase the symptoms, and reflux sufferers can report sensitivities to a wide range of foods such as grain loaves of bread, onions, and garlic.
However, it is essential not to exclude too wide a range of foods permanently because it may have nutritional consequences. If you want a complete guide, click here to get complete 10 chapters about it.
Size and timing of meals
It is essential to keep in mind that acid reflux less likely to occur when the volume and size of the meal are kept small. If you want to achieve this, the total daily food intake must be evenly spread over three meals and two snacks. Moreover, it is best to avoid food as well as any drink three hours before bed.
Smart eating tips for Gerd sufferers
- Reduce weight if you are obese/ overweight
- There is great need to keep a diary of food or drink which appear to cause the symptoms.
- Watch the role of stress
- Balance you all food groups over three meals and two snacks per day
- You should avoid having seconds at dinner
- It would help if you always made sensible choices while eating out. Always prefer fat and limit the number of courses too.
A healthy eating guide for Gerd
The menu plan contains 35 – 40 g of fat as well as 30 g of fibre.
Breakfast
It is preferred to a bowl of high fibre cereal like untoasted muesli, porridge with fresh and tinned fruit. Take reduced fat and skim milk and/ with whole meal as well as grain toast with minimal margarine and honey or vegemite. Tea.
Lunch
On Gerd, it is best to eat sandwiches made with whole-grain bread with low-fat cheeses. You can also prefer lean meats, tinned fish as well as salad. Along with this, tinned or fresh fruit with low-fat yoghurt can also be eaten in lunch.
Main Meal
Try chicken and vegetable stir fry and serve with steamed rice. In term of drinks, use iced water with a squeeze of lemon.
Snacks
You can take fresh fruit with low-fat yoghurt as well as low-fat crackers like rice crackers, or microwaved poppadums.
