GERD
Moderation is key since many people may not be able to or want to completely eliminate these foods. Try to avoid eating problem foods late in the evening closer to bedtime, so they’re not sitting in your stomach and then coming up your esophagus when you lay down at night. It’s also a good idea to eat small frequent meals instead of bigger, heavier meals and avoid late-night dinners and bedtime snacks.
Diary
This table is made as a general guide of what can be potential inflammatory or symptom trigger foods
As a rule of thumb avoid highly acidic food and limit food more considered alkaline rather than acid as a large indicator on how safe it is to add to your diet.
Maintain a diary of everything you eat and drink, including when you consumed it and the size of your portions. When you have an acid reflux event, you should record that in your diary as well. Then, you can refer back to your diary to see what food or drink may be the culprit. Collect as much information about your dietary habits as possible to get a complete picture of how what you eat affects your GERD symptoms.
Sensitive to:
| EAT (GREEN) | Limit (AMBER) | Avoid (RED) |
| Melons | Butter | Caffeine |
| Cauliflower | Greek yogurt | Citrus fruit |
| Fennel | Pizza | Dairy |
| Whole grains such as oatmeal, couscous and brown rice. | Chili powder and pepper (white, black, cayenne) | Fatty meats such as bacon and sausage |
| Legumes | Whole eggs | High-fat cuts of red meat. |
| Root vegetables such as sweet potatoes, carrots and beets. | Rabbit & Duck meat | Tomatoes and tomato-based products |
| low fat dairy milk & plant-based milk | Strawberry & Cherries | Ultra-Processed snacks |
| Bananas | Cheese | Capsaicin |
| Green vegetables such as asparagus, cucumber, celery, broccoli, lettuce and green beans. | Potato chips and other processed snacks | Chocolate and chocolate confections |
| Nuts | Peppermint | Fast food |
| Broth-based soups | Carbonated beverages | Fried food |
| Chicken and lean cuts of meat | Dried Fruits | Garlic, onions, and other alliums |
| Fish | Walnuts | Pickled items |
| Tofu | Game meat or Venison | Ice cream |
| Fresh roots (e.g. ginger & tummeric) | Bone Broth | Baked goods (e.g. donuts or croissant) |
| Herbs | White bread & Rice | White flour products (wheat) |
| Seeds (e.g. chia seeds) | Yellow mustard | Vinegar (All types) |
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