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10 Foods You Should try to Avoid if You Suffer from GERD
03 Oct 2024
Gastroesophageal reflux disease (GERD) is a chronic digestive disorder that occurs when stomach acid flows back into the oesophagus, causing symptoms such as heartburn, chest pain, and regurgitation. It can affect anyone, but those with frequent GERD episodes can find relief through dietary adjustments. Certain foods exacerbate GERD symptoms, and avoiding them can help manage the condition effectively.
In Singapore, where spicy and rich foods are popular, GERD patients need to be especially mindful of their diet. Here are ten foods you should try to avoid if you suffer from GERD in Singapore.
1. Citrus Fruits
Citrus fruits such as oranges, lemons, grapefruits, and limes are highly acidic. Consuming these can increase stomach acid production, which may worsen GERD symptoms like heartburn and regurgitation. Opt for non-citrus fruits like bananas, apples, and melons, which can help promote a gut-friendly diet and are less likely to trigger reflux.
2. Tomatoes and Tomato-Based Products
Tomatoes are also acidic, and consuming them in large quantities can aggravate GERD. This includes raw tomatoes, tomato sauce, ketchup, and tomato-based soups. Replacing tomato-based sauces with alternatives like pesto or alfredo sauce can reduce acidity while still adding flavour to meals.
3. Spicy Foods
Singapore is famous for its spicy cuisine, but for GERD sufferers, spices like chilli, pepper, and curry can irritate the lining of the oesophagus, leading to increased heartburn. Moderating the intake of spicy foods or using mild spices such as ginger and turmeric may help control GERD symptoms.
4. Fried and Fatty Foods
Fried and greasy foods slow down digestion, causing the stomach to produce more acid, which can back up into the oesophagus. Foods like French fries, fried chicken, and oily snacks are best avoided. Choose grilled, baked, or steamed alternatives to reduce fat intake without sacrificing flavour.
5. Chocolate
Unfortunately, chocolate is another trigger food for GERD. It contains both caffeine and theobromine, which relax the lower oesophageal sphincter (LES). When the LES relaxes, stomach acid can flow back up, causing heartburn. Dark chocolate is particularly problematic due to its higher caffeine content, so stick to small portions or opt for white chocolate, which contains less caffeine.
6. Coffee and Caffeinated Beverages
Caffeine can also relax the LES and stimulate stomach acid production. Coffee, tea, and energy drinks should be limited if you experience frequent GERD symptoms. While cutting out coffee may be difficult for some, decaffeinated options are gentler on the stomach and can still provide a caffeine-free energy boost.
7. Carbonated Beverages
Sodas and carbonated drinks contribute to bloating and increase pressure on the stomach, forcing acid into the oesophagus. These drinks also contain acids that can irritate the oesophageal lining. Switching to still water or herbal teas may help alleviate symptoms.
8. Alcohol
Alcohol, especially red wine, is a known trigger for GERD. It relaxes the LES, allowing stomach acid to escape into the oesophagus. Drinking alcohol on an empty stomach can exacerbate these effects. If you enjoy an occasional drink, opt for lower-acid options like white wine or limit consumption to prevent GERD flare-ups.
9. Onions and Garlic
While they add flavour to many dishes, onions and garlic are notorious for triggering heartburn. Both raw and cooked forms can irritate the digestive tract, leading to acid reflux. If you can’t do without these ingredients, consider reducing the amount or using alternative seasonings like herbs and spices that are gentler on the stomach.
10. Dairy Products
Full-fat dairy products like cheese, butter, and cream can slow digestion and increase acid production, making GERD symptoms worse. If you’re sensitive to dairy, try switching to low-fat or non-dairy alternatives like almond milk or soy-based products. Some people with GERD may tolerate yoghurt, which contains probiotics that can help soothe the digestive system.
Tips for Managing GERD through Diet
In addition to avoiding certain trigger foods, you can manage GERD symptoms by eating smaller meals, avoiding eating close to bedtime, and chewing food slowly. Incorporating non-acidic foods, like oatmeal, ginger, and leafy greens, into your diet can also provide relief.
For individuals in Singapore, where many dishes are rich in flavour and spices, mindful eating is essential for GERD management. The key is to identify your specific trigger foods and make adjustments accordingly.
Conclusion
GERD can be a painful and disruptive condition, but managing your diet is a powerful way to control symptoms and avoid flare-ups. By reducing or eliminating these 10 trigger foods, you can help protect your digestive health.
If you’re struggling with GERD and need guidance on treatment options, consult a specialist in Singapore. At GUTCARE, our experts can offer personalised care to help you manage your symptoms effectively.
Reference(s):
https://www.healthline.com/health/gerd/foods-to-avoid#beverages
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