Wishing Everyone a Happy and Healthy 2017!

The start of a New Year is the perfect time to make positive changes that will bring health, happiness and prosperity. For GERD sufferers, that could mean adopting a new diet to prevent the occurrence of heartburn. Many cases of GERD can be controlled through dietary changes, but knowing which foods to eat and which ones to avoid can feel overwhelming. Luckily, it just takes a little bit of guidance and encouragement to put you on the right track. Here are some tips to get you started.

Identify your trigger foods

Trigger foods, or foods that “trigger” heartburn, are unique to each individual. What bothers you may not bother someone else, so it’s important to understand which foods affect you personally. Some of the most common trigger foods include:

  • Garlic
  • Onions
  • Tomatoes
  • Peppermint
  • Chocolate
  • Citrus fruits
  • Spicy foods
  • Fatty or fried foods
  • Alcohol
  • Caffeine
  • Carbonated beverages

Keeping a food journal can help you identify your personal trigger foods. Write down what you eat for each meal, and be sure to document any symptoms you have afterwards. This will make it easier to narrow down the cause of your heartburn.

Incorporate foods that fight reflux

Some foods have natural qualities that prevent the symptoms of reflux. Ginger acts as a natural anti-inflammatory, while fennel aids in digestion. Some other reflux fighting foods include (Source: WebMD):

  • Oatmeal
  • Leafy greens
  • Whole grain bread or pasta
  • Bananas
  • Potatoes
  • Lean protein, such as chicken or fish
  • Egg whites
  • Parsley

Change your eating habits

Even if you eat all the right foods, poor eating habits can still contribute to reflux. Practice portion control at the dinner table to prevent overeating, which places pressure on the stomach and increases the likelihood of heartburn. Avoid lying down after meals, which can encourage digestive fluids to creep back into the esophagus. Finish all meals two to three hours before bedtime, and avoid late-night snacking.

Any change to your diet can be difficult, but when it comes to managing GERD, these changes come with long-term rewards. Make this New Year your best one yet by resolving to adopt a new heartburn-friendly diet. It won’t be long before your new behaviors become regular habits, and you can spend the rest of your year – and the years to come – enjoying life instead of battling reflux.

Read more at Foods that Fight Heartburn from WebMD and  http://www.morethanheartburn.com/