What is GERD?
GERD refers to GatroEsophageal Reflux Disease. It is a condition that occurs when the acid in your stomach keeps flowing upwards towards the tube connecting your mouth to your stomach. This tube is called the esophagus. When the acid flows into that tube, it irritates the sides of your esophagus. Reflux can be experienced by many people. It is a common event that could happen occasionally. When it happens more than twice a week then you can call it GERD. If you feel reflux twice a week, you have a mild case. When you experience acid reflux more than that, you have a moderate condition.
When you have GERD, you tend to make some changes to your diet and lifestyle that could prevent the reflux from bothering you. You might even try some over the counter drugs. Some people who have a severe case of GERD end up resorting to heavy medications and even surgeries. Whatever level of GERD you might have, adjusting your diet is a necessary step.
The symptoms of GERD can be many and include a burning feeling in the chest (heartburn), some chest pain, difficulty when you are swallowing, and a sensation of the food coming back to your mouth. The feeling is somewhat annoying. If you feel the reflux at night then you probably will be experiencing some night coughing, laryngitis, and a night not well spent. You will end up waking up a lot bothered by the burning feeling and the annoying cough.
The risk factors of GERD are many and include obesity, hiatal hernia, pregnancy, scleroderma, and a delayed emptying of the stomach. Here is what actually happens when you have GERD. When you swallow the food, there is a sphincter at the base of the esophagus that relaxes to open and allow the food to go into the stomach. After the food enters your tummy, the sphincter closes. For people who have GERD, the sphincter starts acting abnormally and as a result, opens when it is not supposed to open. So, the food can go backwards from the stomach towards the esophagus leading to an inflamed tube. If you are experiencing GERD frequently, you need to go consult with your doctor. It is not a normal habit to live with and you should stop suffering from reflux. If you are overweight or obese and are looking to lose weight, you can take a look at the safflower oil diet.
Aside from any possible treatment you might end up following, there should be some diet changes. With a good diet and the right restrictions, you can prevent acid reflux.
What is Gerd diet?
The GERD diet is a system that helps you manage your reflux and even prevent it from happening. It is a healthy diet that helps you known the food to eat and what to avoid. The diet will be accompanied by a lifestyle change tips like not drinking too much with dinner and eating at an early time. You can think of it as a treatment diet. For those who are bothered by their GERD and are still eating random food options, they are only aggravating their digestive system. Studies explain that for every 5 Americans, there is one who has GERD. While obesity is a major risk factor, studies reveal that there are several others causes for this condition like untreated food allergies, smoking, undergoing a lot of stress, and poor blood circulation. While medications can relieve the symptoms, many prefer not to get hooked on pills for the rest of their lives and end up changing their lifestyles.
When you decide to follow a GERD diet, you are treating the root cause of reflux. So, you will eliminate the foods that are causing the heartburn. These could be reactions to sensitivities, packed foods, and food that are tampered with. As a substitution, you will end up eating foods that help heal the digestive tract, reduce inflammation and calm down your esophagus.
The Gerd diet plan
The GERD diet plan is one that has some food allowances and food restrictions. As a first step, you need to start reading labels of packaged food. Start consuming food that are whole, and meats that are grass-fed. Go for organic foods that do not use pesticides or any chemicals.
Usually, the best option is a diet that is plant based, containing a lot of food that are rich in antioxidants. When you take in a lot of water and fibers, you end up healing your irritation faster. Such a diet will help you control the free radicals and keep the healthy bacteria in your gut. You will also keep your heart at its best health. The GERD diet plan can also help control cholesterol levels and blood pressure. You can also check the high blood pressure diet.
You also have to control your intake of animal produces like eggs, and dairy products. These products can be tough to be digested by those who have GERD. Feel free to check the Paleo diet plan.
Here is a list of what you need to account for when following a GERD diet system:
- Keep your veggies and fruits colored. The more colors you add to your plate and day, the more nutrients and antioxidants you tend to get. Think to eat asparagus, green beans, cucumbers, fennel and potatoes. Try to keep away from tomatoes, garlic and onions.
- Always go for foods that are high in fibers like veggies and beans.
- Go for whole grains, nuts and seeds.
- When you eat meat, you need to go for cuts that are very low in fat. Also, look for grass-fed animals, wild fish and yogurt.
- Your GI tract can heal fast when you take in some bone broths. This broth contains a lot of minerals and amino acids that can keep your digestive tract comfortable.
- Use fruits like apples, pears and melons; while staying away from acidic fruits like oranges, kiwi, and grapefruits.
- Apple cider vinegar is feared by many who believe that it could cause heartburn. The truth is that this vinegar is a fermented product and can help balancing the acidity of your stomach.
- Sea algae are amazing in helping controlling the acidity of the stomach. Such algae include spirulina.
- You may want to pick healthy fats in their raw forms. These include avocado, coconut oil, coconut milk, nuts and almonds.
- Probiotics are great options too.
The Gerd diet menu
Your GERD diet menu should include the above-mentioned food choices while staying away from the following:
- Food that could lead to allergies
- Caffeine and carbonated beverages
- Chocolate and cocoa products
- Food that high in sodium
- Fast food and very fatty food choices like cheeses and fried food
- Refined sugars like cookies and chips
- Spicy food
- Juices and citrus fruits
- Tomatoes and products originating from tomatoes
- Garlic, onions and mint
The GERD diet should respect the following rules:
- Eating small amounts of food and eating slow. Try to go for five to six small meals instead of three large ones. Try to chew your food very well and do not drink too much while eating your meal. When you are eating calmly, chewing slowly, you are relaxing your digestive tract and preventing any gas from forming inside your tummy. Do not drink using straws and do not chew gums between meals. When you chew slowly, you are also preventing any overeating; so, you are preventing any weight gain due to overconsuming food. You will no longer have to look for the Belviq diet pills.
- When it starts getting closer to your bedtime, try to avoid eating. Give your digestive system enough time to digest properly and calmly your food. So, try not to eat anything three hours before sleeping.
- Drink a lot of water. This drink can replace caffeine and other sugary drinks.
- Do not wear tight clothes, especially after eating. Try not to put any pressure on your abdomen
- Have a good night’s sleep and try to manage your stress levels.
- Do not smoke and do not drink alcohol. This latter can dehydrate your digestive system and increase inflammation while leading to bloating.
- Exercise regularly. Studies have shown that sedentary people are the ones who are at higher risks of having GERD. When you work out, you are improving your blood circulation while lowering any inflammation possibility. It will also help keeping you in healthy weight ranges while keeping your heart in its perfect condition. Finally, working out can help you get a good night sleep. If you are looking to get the perfectly muscular shape, you can take a look at the Dolce diet reviews.
- Have a healthy weight. To keep your weight under control, you can check many diets that have been embraced by celebrities like the Atkins diet food list. You can also check the extreme weight loss diet plan.
The Gerd diet recipes
There are several food recipes that are in ordinance with the GERD diet system. These include:
- Banana ginger energy smoothie that is made of milk, ice, banana, yogurt, fresh ginger and brown rice.
- Gala apple honeydew smoothie: this consists of some honeydew, aloe vera, lime zest, ice, salt and an apple, peeled.
- Muesli oatmeal: this is the perfect breakfast and is made of some oatmeal, milk, raisins, banana, diced apples, honey and a little bit of salt.
- Polenta with sesame seeds: this recipe is made of corn meal or polenta, milk, brown sugar, orange extract, vanilla, and sesame seeds.
- Calm carrot salad: this is a great salad that is made of peeled carrots, some greens, raisins, dried oregano, a little bit of orange juice for the dressing, brown sugar, olive oil and a little bit of salt.
- Black beans and cilantro soup: this soup is made of black beans, chicken broth, cilantro, salt and a little bit of non-fat sour cream.