Gastroesophageal Reflux Disease (GERD): Nutrition & Lifestyle Support Guide
Managing GERD often requires a combination of dietary modifications and lifestyle adjustments. Nutrition therapy focuses on reducing reflux symptoms while supporting overall health and comfort.
How Nutrition Can Impact GERD
The foods you eat — and how and when you eat — can influence reflux symptoms such as heartburn, regurgitation, chest discomfort, and throat irritation. Thoughtful nutrition choices can help minimize irritation and improve day-to-day symptom control.
Lifestyle Strategies That Support Symptom Relief
These daily habits may help reduce reflux episodes:
- Aim for regular physical activity (as approved by your healthcare provider).
- Wear loose, comfortable clothing around the abdomen.
- Avoid tobacco products.
- Elevate the head of your bed by 6–9 inches using a wedge or bed risers (extra pillows alone are usually not effective).
- Avoid lying down for at least ~3 hours after eating.
- Eat smaller, more frequent meals instead of large meals.
- Sit upright while eating and eat in a calm, relaxed environment.
Foods That Are Often Better Tolerated
Everyone’s triggers are different, but these foods are commonly well-tolerated by people with GERD.
Dairy & Dairy Alternatives
- Fat-free or low-fat (1%) milk
- Nonfat or low-fat yogurt
- Soy milk
- Powdered or evaporated skim milk
- Nonfat or low-fat cheeses
- Sherbet or low-fat frozen desserts (in moderation)
Protein Foods
- Lean, well-cooked poultry, fish, or meat
- Eggs (prepared without added fat)
- Soy-based protein foods
- Dried beans and peas
Grains
- Breads, cereals, rice, and pasta prepared without added fat
- Whole grains are encouraged for at least half of daily grain choices
Vegetables
- A variety of vegetables prepared without added fat
- Emphasis on non-fried vegetables, especially green and orange varieties
Fruits
- Fruits prepared without added fat
- Fresh, frozen, or canned fruit (in juice rather than syrup when possible)
Fats & Oils
- Use small amounts of heart-healthy oils such as olive or canola oil
- Keep total fat intake moderate and spread evenly throughout the day
Helpful Eating Habits
- Eat slowly and chew food thoroughly.
- Stop eating before you feel overly full.
- Avoid eating late at night.
- Keep a food and symptom log to help identify personal triggers.
- Follow medication or acid-reducing therapy exactly as prescribed.
Foods That May Worsen Symptoms (Individual Tolerance Varies)
Some people notice increased symptoms with:
- Fried or greasy foods
- Large, high-fat meals
- Very spicy foods
- Caffeinated beverages
- Chocolate or mint
- Alcohol
- Highly acidic foods or beverages
Not everyone reacts the same way — personalized tracking is key.
When to Talk to Your Healthcare Team
Contact your provider if:
- Symptoms persist despite dietary changes
- You experience difficulty swallowing, unexplained weight loss, or persistent chest pain
- Symptoms interfere with sleep or daily activities
- Always ask your healthcare provider for specific advice on when to call to report symptoms, and when to seek urgent/emergency care.
Your healthcare provider or a registered dietitian can help tailor nutrition recommendations to your specific needs.
Key Takeaway
GERD management is not about a single “perfect” diet — it’s about finding patterns that reduce symptoms and support long-term comfort. Small, consistent changes often make the biggest difference.
Sources:
⚠️ Medical Disclaimer
The information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.