What Should I Eat If I Have GERD or Acid Reflux?

If you have GERD or frequent acid reflux, how and when you eat can be just as important as what you eat. Instead of eating large meals, try having smaller, more frequent meals throughout the day. Large meals can increase pressure in the stomach and make reflux more likely. It can also help to avoid lying down soon after eating and give yourself several hours between your last meal and bedtime.

Staying hydrated is important, but some people find that drinking a large amount of fluid with meals makes their reflux symptoms worse. If this sounds familiar, try spacing most of your water intake between meals rather than drinking large amounts while eating. You don't need to avoid fluids altogether with meals—just pay attention to what feels comfortable for you and make sure you're still getting enough fluid throughout the day.

Certain foods and drinks are common reflux triggers, including spicy foods, greasy or high-fat foods, acidic foods, and caffeine. This can include things like hot peppers, fried foods, tomato-based foods, citrus, coffee, and other caffeinated beverages. However, you don't necessarily need to eliminate all of these foods. GERD triggers vary from person to person, so it can be more helpful to identify which foods actually worsen your symptoms and adjust your intake accordingly.

Managing GERD doesn't have to mean following a long list of foods you're not allowed to eat. The goal is to find an eating pattern that reduces your symptoms while still allowing you to enjoy your food. If you're struggling to identify your triggers or your symptoms continue despite making changes, a registered dietitian can help you develop an individualized approach that fits your lifestyle.