Dining with GERD

Dietary Focus Group

Acid reflux is a common condition in which the stomach contents move up into the esophagus. It becomes a disease (gastroesophageal reflux disease, or GERD) when it causes frequent or severe heartburn and/or regurgitation. If left unchecked, it could lead to throat cancer. According to the National Institues of Health, at least one in five Americans have GERD. More information is at John Hopkins Hospital (hopkinsmedicine.org/health).

GERD triggers vary by individual but can include such ingredients as

  • black, white, and hotter peppers
  • spices
  • vinegar
  • citrus fruit and juice
  • tomato
  • mint
  • onion and/or garlic
  • high fat, fried food
  • carbonation
  • alcohol
  • caffeine
  • chocolate (sigh)

If you think you have acid reflux, of course you should consult your doctor. Often, the first line of therapy is to change what, when, and how you eat – and how you sleep.

Here are some tips for Charlestown residents who have GERD:

  • Revise your eating schedule. Make breakfast and lunch the larger meals. Have smaller meals in the afternoon and at dinner time. Don’t eat three to four hours before bedtime.
  • Consider opting for the 20-meal plan and preparing more of your own food. Search for “GERD diet” at Harvard Health (health.harvard.edu) or at the Hopkins link above.
  • At a restaurant, go for the plain offerings.
  • If something else on the menu appeals, look it up on MyNutrition (https://netnutrition.cbord.com/nn-prod/CCI). If there’s a trigger ingredient, consider whether you want to risk it. If you’re using carryout, you might be able to wash off the ingredient in your kitchen sink.
  • To keep stomach contents from climbing up your esophagus at night, consider raising the head of your bed by 6 to 8 inches and sleeping on your left side.

Now don’t feel so sad about missing all that spicy heat and fat that other people chow down. Your tastebuds aren’t done yet. You’ll get reacquainted with original flavors. Remember the kick of fresh greens and beets, the sweetness of carrots, and the earthiness of a baked potato? Summer’s melons and green beans? Oatmeal’s gentle wake-me-up? Yummy seafood and chicken and turkey breast? Those tastes and many others are all waiting for you.