Step 2 ✅6 Diet Mistakes to Avoid IF You have GERD and Acid Reflux
When acid reflux becomes more common than occasional heartburn, it is what is known as gastroesophageal reflux disease, or GERD. So if you’ve been diagnosed with GERD, your doctor has probably told you to limit or avoid citrus, chocolate, coffee, tea, mint, onions, garlic and spicy foods — they may have even suggested an antacid – for the short-term – in addition to a prescription proton pump inhibitor, or PPI.
But what you include (or exclude) in your GERD eating plan may not be enough if you are making these six common mistakes.
Mistake #1: You are eating too much in one sitting.
If you're eating things that are good for GERD but still not getting better, it might be because of "how" and "when" you eat. Even foods that are good for acid reflux can mess up your system if you eat too much of them. This can lead to both indigestion and reflux. Not eating at regular times can make you hungry by the end of the day, which makes you more likely to eat too much.
The solution is to eat smaller meals more often so you don't get hungry. As a general rule, you should eat every three to four hours. Pick an ounce or two of protein, an ounce or two of veggies, and an ounce or one of whole grains. That means being careful even when you order a bowl of vegetables or grains at a restaurant or cafe: Even though the items in your veggie bowl are healthy, you might want to cut it in half.
Mistake #2: You are including too much fat in your meals.
Yes, avocados are very popular right now. But it's not a good idea to eat half or a whole avocado all at once. It should be about ⅔ to ⅓ of a medium-sized avocado. When you eat a lot of fat, it stays in your stomach longer, even if it's a good fat. This makes you more likely to have acid reflux later on.
The fix is to watch how much fat you eat. If you're going to serve two veggies at the same time, decide which one to steam and which one to lightly sauté. Also, don't eat more than ⅓ of that avocado at a time. That's enough to put on a piece of whole-grain toast. It's also a great base for adding lots of crunchy, colorful vegetables like bell pepper, radish, and cucumber slices.
Mistake #3: You aren’t getting enough fiber.
Yes, you are adding more fruits and veggies. But you aren't getting any better. Adding more vegetables to your diet is easy, and they are full of good things for you like fiber, vitamins, minerals, and antioxidants. On the other hand, vegetables might be harder. Some vegetables that are good for you are leafy greens and non-starchy veggies. But whole grains and legumes are also very important.
The solution is to eat more plant-based foods, like whole grains, legumes, leafy greens, and other non-starchy veggies, to get more fiber. You should eat whole grains that are high in fiber, like freekeh, quinoa, oats, and brown rice. You should also eat legumes like beans, lentils, and peas once or twice a week, and at least one of your meals should be served over 1 to 2 cups of loose leafy greens.
Mistake #4: You aren’t drinking enough water.
People who are women should aim for 25 grams of fiber per day and men should aim for 38 grams per day. Fiber can help you stay normal. But you can still get backed up and blocked if you don't drink enough water. Having a hard time going to the bathroom because your intestines are blocked makes you feel uncomfortable and fat. But GERD is more likely to happen if you have high stomach pressure and a hard time moving your intestines.
Fix: Make sure you drink 8 to 10 glasses of still water every day. When you wake up in the morning, drink one to two glasses of water along with your medications and supplements. To stay hydrated throughout the day, spread out how much you drink so it is doable and realistic.
Mistake #5 You are eating too late in the day.
At least three hours have passed since your last meal. You will get heartburn if you lay down too soon, though. In the event that you eat too late, you might not have enough time to digest your food before you go to sleep.
The fix: Wait three to four hours after your last meal before going to bed. You should plan to start your evening meals earlier, even though the days are longer in the summer. Sometimes kids go to bed earlier, and that's always a good idea if you want to get enough sleep. You might want to eat earlier in the evening, like before 5 p.m.
Mistake #6 You're taking too many antacids.
An antacid works to stop stomach acid from doing its job. If, on the other hand, this is something you do all day every day, you might be doing too much. Too much of an antacid with aluminum can cause constipation. And taking too many antacids with calcium can make our bodies make more acid by throwing off the balance of calcium in our bodies.
The fix for GERD is to stick to your food. Antacids should only be used occasionally. Take a PPI if you have to, but be careful when you stop taking it without properly getting yourself off of it. This can cause your acid levels to rise again. Talk to your doctor about which medicines will work best for you.