Gastroesophageal reflux disease (GERD) is a condition where stomach acid frequently flows back into the tube connecting your mouth and stomach (the esophagus). This backwash (acid reflux) can irritate the lining of your esophagus.

The diet plays a crucial role in managing GERD. The goal is to reduce acid reflux and soothe symptoms like heartburn. Here's a general guide on what to eat and what to avoid if you have GERD:

Foods to Eat:

• Lean Proteins: Foods like chicken, turkey, fish, and seafood are low in fat and can reduce symptoms of acid reflux.

• Vegetables: Most vegetables are great for those with GERD as they are low in fat and sugar.

• Oatmeal: It's a great source of fiber, which can help regulate your digestive system and reduce symptoms of GERD.

• Non-citrus Fruits: Fruits like apples, pears, bananas, and melons have a lower risk of causing acid reflux than citrus fruits.

• Healthy Fats: These include avocados, walnuts, flaxseed, olive oil, sesame oil, and sunflower oil. Reduce your saturated fat and trans fat intake.

• Egg whites: Egg whites are a good option. However, skip the yolk, which is high in fat and may trigger reflux symptoms.

Foods to Avoid or Limit:

• High-Fat Foods: These include fatty or fried foods, bacon, whole milk, oils, and chocolate. High-fat foods slow digestion, leading to a greater amount of stomach acid.

• Spicy foods: These can increase stomach acid, leading to acid reflux.

• Citrus and tomatoes: These fruits can trigger acid reflux because of their high acidity.

• Chocolate: It contains an ingredient called methylxanthine, which has been shown to relax the smooth muscle in the LES, causing reflux.

• Garlic and onions: While they don’t affect everyone in the same way, garlic and onions have been shown to cause acid reflux symptoms in many people.

• Caffeine and alcohol: Both can stimulate acid production and relax the LES, increasing symptoms of GERD.

• Peppermint: While peppermint can be soothing to your stomach, it actually relaxes the sphincter muscle that keeps stomach acid from flowing back into the esophagus.

It's important to remember that everyone is unique, and what causes GERD in one person may not cause GERD in another. Keep a food diary to track your triggers. Because portion sizes are important in controlling GERD symptoms, eat smaller, more frequent meals throughout the day. For personalized advice, always consult with a healthcare provider or a dietitian.