What foods can help alleviate acid reflux symptoms. How does fiber impact GERD management. Which fruits are best for people with acid reflux. Why are lean proteins recommended for GERD sufferers. How do complex carbohydrates affect acid reflux. What lifestyle modifications can help control reflux.

Understanding GERD: Causes and Symptoms

Gastroesophageal reflux disease (GERD) is a chronic condition that affects millions of people worldwide. It occurs when the lower esophageal sphincter, a muscle that acts as a barrier between the stomach and esophagus, becomes weakened or relaxes inappropriately. This allows stomach acid to flow back (reflux) into the esophagus, causing a range of uncomfortable symptoms.

What are the primary symptoms of GERD? The most common signs include:

• Heartburn
• Regurgitation
• Difficulty swallowing
• Chest pain
• Persistent cough
• Hoarseness

In severe cases, GERD can lead to more serious complications such as esophagitis, ulcers, and even esophageal cancer. Therefore, managing this condition through dietary and lifestyle changes is crucial for long-term health and well-being.

The Role of Diet in Managing GERD

Diet plays a significant role in the management of GERD symptoms. Certain foods can trigger or exacerbate acid reflux, while others can help alleviate discomfort. Understanding which foods to avoid and which to incorporate into your diet is essential for effective GERD management.

What foods should GERD sufferers avoid? Common trigger foods include:

• Fatty and fried foods
• Spicy dishes
• Citrus fruits and juices
• Tomatoes and tomato-based products
• Chocolate
• Mint
• Carbonated beverages
• Caffeine
• Alcohol

By identifying and eliminating these trigger foods from your diet, you can significantly reduce the frequency and severity of GERD symptoms. However, it’s equally important to focus on incorporating foods that can help alleviate acid reflux.

Green Vegetables: Nature’s GERD Fighters

Green vegetables are among the most beneficial foods for GERD sufferers. Their high alkaline content helps neutralize stomach acid, providing relief from acid reflux symptoms. Additionally, these vegetables are low in fat and high in fiber, making them an excellent choice for overall digestive health.

Which green vegetables are most effective for managing GERD? Consider incorporating the following into your diet:

• Broccoli
• Asparagus
• Leafy greens (spinach, kale, collard greens)
• Peas
• Cucumbers
• Brussels sprouts

How should you prepare these vegetables to maximize their benefits? Steaming, boiling, or eating them raw are the best preparation methods. Avoid sautéing in butter or margarine, as added fats can trigger acid reflux symptoms.

The Exception to the Rule: Garlic and Onions

While most vegetables are beneficial for GERD sufferers, garlic and onions are notable exceptions. These aromatic vegetables can worsen acid reflux symptoms in many individuals. If you find that garlic and onions trigger your symptoms, it’s best to avoid them or use them sparingly in your cooking.

Fiber: A Digestive Aid for GERD Relief

Fiber is an essential component of a GERD-friendly diet. It aids digestion and helps absorb excess stomach acid, reducing the likelihood of reflux. There are two types of fiber: soluble and insoluble. For GERD management, soluble fiber is particularly beneficial.

Why is soluble fiber more effective for GERD relief? Soluble fiber dissolves in water, forming a gel-like substance that slows digestion and helps regulate the movement of food through the digestive tract. This can help prevent the displacement of stomach acid, reducing the risk of reflux.

What are some excellent sources of soluble fiber for GERD sufferers?

• Oatmeal
• Barley
• Beans
• Apples
• Carrots
• Psyllium husk

While insoluble fiber (found in whole wheat, corn, and nuts) is also important for overall digestive health, it may not provide the same level of relief for GERD symptoms as soluble fiber.

Low-Acid Fruits: Sweet Relief for Acid Reflux

Fruits are an essential part of a healthy diet, but for GERD sufferers, not all fruits are created equal. High-acid fruits like citrus and tomatoes can exacerbate acid reflux symptoms. However, there are many low-acid fruits that can be enjoyed without triggering discomfort.

Which fruits are best for people with GERD? Consider adding these low-acid options to your diet:

• Melons (watermelon, cantaloupe, honeydew)
• Bananas
• Coconuts
• Pears
• Apples (peeled)
• Berries (in moderation)

How do these fruits help manage GERD symptoms? Low-acid fruits are less likely to trigger acid production in the stomach. Additionally, many of these fruits are high in fiber, which aids digestion and helps prevent reflux.

The Benefits of Melons for GERD

Melons deserve special mention in the category of GERD-friendly fruits. They are not only low in acid but also have a high water content, which can help dilute stomach acid and promote proper hydration. Watermelon, in particular, is an excellent choice for GERD sufferers, as it’s nearly 92% water and can help soothe the digestive tract.

Lean Proteins: Building Blocks for a GERD-Friendly Diet

Protein is crucial for maintaining muscle mass, supporting immune function, and promoting overall health. However, for GERD sufferers, choosing the right proteins is essential to avoid triggering symptoms.

Why are lean proteins recommended for people with GERD? Lean proteins are low in fat, which means they’re digested more quickly and easily than fatty proteins. This faster digestion reduces the amount of time food spends in the stomach, minimizing the opportunity for acid reflux to occur.

What are the best lean protein sources for GERD management?

• Skinless poultry (chicken, turkey)
• Fish (salmon, cod, tilapia)
• Egg whites
• Lean cuts of beef (sirloin, flank steak)
• Tofu and tempeh
• Legumes (lentils, chickpeas)

How should these proteins be prepared to minimize GERD symptoms? Opt for grilling, baking, broiling, or poaching instead of frying. Avoid using excessive oils or butter in cooking, as added fats can trigger acid reflux.

Healthy Fats: Finding Balance in a GERD Diet

While high-fat foods are generally discouraged for GERD sufferers, not all fats are created equal. Some healthy fats can actually provide benefits for those managing acid reflux symptoms.

Which fats are considered “healthy” for GERD management? The following sources of healthy fats can be incorporated into a GERD-friendly diet in moderation:

• Avocados
• Walnuts
• Olive oil
• Flaxseeds
• Chia seeds

How do these healthy fats benefit GERD sufferers? These fats have anti-inflammatory properties that may help reduce inflammation in the digestive tract caused by acid reflux. Additionally, they can help promote feelings of fullness, which may prevent overeating and subsequent acid production.

The Omega-3 Connection

Omega-3 fatty acids, found in fatty fish like salmon and in plant sources like flaxseeds and chia seeds, have been shown to have potential benefits for GERD sufferers. These essential fats may help reduce inflammation in the body, including in the esophagus and stomach lining, potentially alleviating some GERD symptoms.

Complex Carbohydrates: Slow and Steady Wins the Race

Carbohydrates are an essential part of a balanced diet, but for GERD sufferers, the type of carbohydrates consumed can make a significant difference in symptom management.

Why are complex carbohydrates recommended for people with GERD? Complex carbohydrates are digested more slowly than simple carbohydrates, which helps regulate blood sugar levels and promotes feelings of fullness. This slower digestion can help prevent overeating and reduce the likelihood of acid reflux.

What are some examples of GERD-friendly complex carbohydrates?

• Oatmeal
• Brown rice
• Quinoa
• Sweet potatoes
• Whole grain bread (in moderation)
• Lentils and beans

How do complex carbohydrates help manage GERD symptoms? In addition to promoting slower digestion, many complex carbohydrates are high in fiber. As previously mentioned, fiber can help absorb excess stomach acid and promote regular bowel movements, both of which can help reduce the risk of acid reflux.

The Importance of Portion Control

While complex carbohydrates are generally beneficial for GERD sufferers, it’s important to practice portion control. Overeating any food, even healthy options, can lead to increased pressure on the lower esophageal sphincter and trigger acid reflux symptoms. Aim to include a moderate amount of complex carbohydrates in your meals, balanced with lean proteins and vegetables.

Lifestyle Modifications to Complement Dietary Changes

While dietary changes play a crucial role in managing GERD symptoms, incorporating certain lifestyle modifications can further enhance your efforts to control acid reflux.

What lifestyle changes can help alleviate GERD symptoms?

• Elevate the head of your bed by 6-8 inches
• Avoid lying down for at least 3 hours after eating
• Practice stress-reduction techniques like meditation or yoga
• Quit smoking
• Maintain a healthy weight
• Wear loose-fitting clothing around the abdomen
• Eat smaller, more frequent meals throughout the day

The Benefits of Chewing Gum

Chewing sugar-free gum after meals can be an effective strategy for managing GERD symptoms. How does chewing gum help with acid reflux? It stimulates the production of saliva, which can help neutralize stomach acid and promote swallowing. This increased swallowing can help clear acid from the esophagus more quickly, reducing the risk of reflux symptoms.

Timing of Meals

The timing of your meals can significantly impact GERD symptoms. Why is it important to avoid eating close to bedtime? When you lie down shortly after eating, gravity is no longer helping to keep stomach contents in place, increasing the risk of acid reflux. Try to eat your last meal of the day at least 3 hours before going to bed to allow for proper digestion.

Implementing these dietary and lifestyle changes can significantly improve GERD symptoms for many individuals. However, it’s important to remember that everyone’s body is different, and what works for one person may not work for another. Keep a food diary to track which foods trigger your symptoms and which provide relief. If your symptoms persist or worsen despite these changes, consult with a healthcare professional for further evaluation and treatment options.

By making informed choices about your diet and lifestyle, you can take control of your GERD symptoms and improve your overall quality of life. Remember, managing GERD is a journey, and finding the right balance of foods and habits that work for you may take some time and patience. Stay committed to your health, and you’ll likely find significant relief from the discomfort of acid reflux.

Foods That Help Acid Reflux

Gastroesophageal reflux disease (GERD) is characterized by a defective anti-reflux barrier at the gastroesophageal junction, which allows stomach acid to escape back up the esophagus. It affects the entire digestive tract and can cause issues ranging from heartburn and persistent cough to esophagitis, ulcers, and cancer. There are many medications and treatments for GERD, depending on the severity of the disease. Making a few deliberate dietary changes is one of the more simple steps a person who suffers from GERD can take to help lessen these effects.

There are many foods that can increase the production of stomach acid, which in turn amplifies the symptoms of GERD. Some common trigger foods for GERD sufferers are fatty foods, spicy foods, citrus fruits, and caffeine. In addition to other lifestyle changes and medical treatments, avoiding trigger foods can help reduce the effects of GERD. The following items are good options for people who suffer from acid reflux.

Green Vegetables

Green vegetables such as broccoli, asparagus, leafy greens, peas, cucumbers, and Brussels sprouts are known to prevent and alleviate acid reflux. In addition to being very low in fat, these vegetables are also high in alkaline content. The low pH offsets the high pH of the stomach acid.

Vegetables, in general, are often a good option for those who suffer from GERD, with the notable exception of garlic and onions, which are known to worsen the effects. It is also important to bear in mind how the preparation of vegetables may affect stomach acid. For example, butter and margarine are usually high in fat; using them to saute vegetables may worsen acid reflux symptoms.

Fiber

High-fiber foods such as fruits, vegetables, and grains reduce acid reflux due largely to fiber’s qualities as a digestive aid. Fiber, among other things, absorbs liquid in the digestive system, which prevents the displacement of stomach acid. For this reason, sources of soluble fiber, such as oatmeal, barley, and beans are especially beneficial (as opposed to sources of insoluble fiber, such as whole wheat, corn, and nuts).

Low-Acid Fruits

Acidic foods exacerbate stomach acid even further. Many foods that are high in acid content are citrus fruits, such as lemons, oranges, and pineapples, which contain citric acid. Tomatoes are another high-acid fruit which can worsen acid reflux due to high levels of both malic and citric acid. Some low-acid fruit alternatives which do not particularly aggravate acid reflux are melon, banana, and coconuts.

Lean Protein

Protein is a vital part of a healthy diet. However, many common sources of protein are also high in fat content, which exacerbates acid reflux by slowing the digestive process, causing the digestive system to build up more acid. Common sources of fatty protein are fatty meats, such as red meats. The cut of the meat is also a factor, as some parts of the animal will naturally be fattier than others. Some of the best options for lean protein are fish and skinless poultry.

Healthy Fats

While fats can worsen GERD symptoms, there are also healthy fats found in foods such as avocados, walnuts, and olive oil which can have beneficial effects. While they are still best consumed in moderation for GERD-sufferers, healthy fats may reduce inflammation and hunger. Therefore, healthy fats may help improve inflammation produced by irritation in the digestive lining.

Complex Carbohydrates

Although a diet high in carbohydrates can worsen acid reflux due to increased digestion time, carbohydrates are a necessary part of a balanced diet, and should not be avoided completely unless you are advised to do so by a doctor. The best option for people who suffer from acid reflux is to consume moderate amounts of healthy complex carbohydrates (as opposed to simple carbohydrates).

Although complex carbohydrates are actually digested more slowly than simple carbohydrates, they also tend to have a higher fiber content and control hunger more effectively. As previously mentioned, fiber helps reduce acid reflux symptoms, while hunger management prevents stomach acid displacement and the urge to eat constantly throughout the day (which would cause more acid to be produced over the course of the day). A few common examples of healthy complex carbohydrates are oatmeal, beans, brown rice, sweet potatoes, and quinoa.

Additional Dietary Modifications to Control Reflux

Beyond dietary choices, there are also many other simple lifestyle changes a GERD sufferer can make in their day-to-day life to reduce symptoms.

• Chew Gum: Chewing gum stimulates the salivary glands. More saliva can dilute acid in the esophagus and encourage more swallowing.
• Avoid Eating Immediately Before Bed: Your body produces more stomach acid every time you eat. Therefore, it is best to avoid eating before bed because being in a horizontal position causes stomach acid to settle closer to the esophagus. Additionally, it can be beneficial for many people with GERD to prop themselves up in bed for this same reason.
• Keep Good Posture During and After a Meal: As stated, the position of your body can displace stomach acid. Even if you do not plan to go to bed anytime soon, it is still a good idea for those with GERD to sit or stand up straight following a meal. This helps ensure that pressure on the stomach or angled posture will not displace the additional acid created by eating.

Can Eating Nuts Cause Heartburn?

The short answer is, yes. Eating nuts may trigger heartburn in some individuals with acid reflux. This is because most nuts are high in fat.

Fat intake is known to trigger acid reflux symptoms, especially when consumed in excess.

Please note that when it comes to acid reflux disease; fat is fat, whether healthy (unsaturated) or unhealthy (saturated-trans fats).

Regardless of the type, fat can induce heartburn in patients with gastroesophageal reflux disease (GERD).

In this article, we will discuss how nut consumption can bring about heartburn in some people with acid reflux/GERD.

Nuts and Heartburn

Nuts are an excellent source of healthy fats and are a great source of protein, fibre, vitamins and minerals. That is why, they are associated with a variety of health benefits [1, 2].

Science confirms that nuts can contribute to human health in many ways when eaten on a regular basis [3, 4, 5].

Despite the many health benefits nuts have to offer, they may give you heartburn if you are prone to it. As mentioned above, this is because nuts are high in fat.

Below we’ll explain in detail how fat ingestion can affect acid reflux. This will in turn tell us how nuts — loaded with fat — may lead to heartburn.

It is, however, important to note that whether nuts trigger heartburn in you heavily depends on which nuts you eat. Because nuts differ from each other in the amount of fat they contain. Here is an example…

According to the U.S. Department of Agriculture:

• 100 gr walnuts contain around 65 gr total fat
• 100 gr pistachios contain around 45 gr total fat

Evidently, walnuts are fattier than pistachios; therefore, they are more likely to trigger heartburn compared to pistachios. Chestnuts, for instance, contain very little fat. So, they shouldn’t be associated with heartburn.

Another factor is how many nuts you eat at one go. If you eat a small handful of nuts, it is less likely nuts aggravate or trigger acid reflux symptoms in you.

Firstly, we’ll briefly explain acid reflux disease. Then we will go into more detail on how nut consumption may affect acid reflux symptoms.

Note: If you are a healthy person who normally doesn’t experience acid reflux, then there is nothing to worry about. Because eating nuts won’t cause you to develop acid reflux disease!

Acid Reflux & GERD

Acid reflux occurs when stomach acid flows back up into the food pipe, in other words, the esophagus [6].

Normally, the Lower Esophagal Sphincter (LES) — a bundle of muscles located at the lower end of the esophagus — prevents stomach acid from moving upward.

However, LES sometimes malfunctions and doesn’t close properly. When it happens stomach acid can flow back up into the food pipe, causing some symptoms, most commonly heartburn [7].

Everyone can experience acid reflux at some point in life and it is quite normal. Yet, some people experience the symptoms constantly [8].

According to the Cleveland Clinic: Having heartburn more than twice a week over a period of several weeks may indicate GERD (Gastroesophageal Reflux Disease or Chronic Acid Reflux).

Acid Reflux and Diet

When left uncontrolled, GERD can lead to serious complications, such as barret esophagus [9, 10].

As per medical professionals; one of the most effective ways to control GERD is to eliminate or reduce the intake of foods that trigger acid reflux symptoms [11, 12, 13].

People with acid reflux respond differently to foods. That is to say, everyone has different food triggers.

In general; acidic foods, spicy foods, caffeine, alcohol and fatty foods are the common heartburn triggers.

We will now explain how fat intake affects acid reflux symptoms. That will in turn help us understand how nuts ( which are typically high in fat ) may induce heartburn in those who are prone to it.

How Fatty Foods Trigger Heartburn

In two ways, high-fat foods (including the foods we consider healthy, such as avocados, nuts or cheese) contribute to acid reflux.

Firstly, fat stays in the stomach relatively longer than other nutrients such as protein and carbohydrates. This delays the emptying of the stomach and causes more gastric acid to be produced in the stomach [14, 15, 16].

The more acid there is in the stomach, the more chance it can flow back up to the food pipe, causing heartburn.

Secondly, fatty foods (or fat) can cause LES to relax, according to studies, [17, 18, 19].

As mentioned earlier, LES is a valve-like muscle that prevents stomach acid from going back up the food pipe.

Consumption of fatty foods triggers the release of a hormone called cholecystokinin (CCK). And, studies suggest that the CCK hormone can cause the lower esophageal sphincter (LES) to relax [20, 21, 22, 23].

It bears repeating that when LES muscle relaxes when it shouldn’t, stomach acid can travel up into the throat and thus can bring about heartburn.

In fact, scientists are still trying to understand which types of fat may aggravate GERD symptoms.

It appears that even “good” fats that exist in healthy foods such as avocados, nuts or egg yolks may trigger or worsen acid reflux symptoms.

Which Nuts More Likely to Cause Heartburn

We now know that as nuts are high in fat they may induce heartburn, especially when consumed too much.

As mentioned above, nuts are different from each other in the amount of fat they contain.

The list below shows how much fat nuts contain in every 28 grams.  Through the list, you may find out how fatty your favourite nuts are.

According to the U.S Department of Agriculture: twenty-eight (28) grams or 1 ounce:

• Cashews have 12.4 grams of total fat
• Pistachios have 12.8 grams of total fat
• Peanuts have 13.9 grams of total fat
• Almonds have 14.1 grams of total fat
• Hazelnuts have 17.2 grams of total fat
• Walnuts have 18.5 grams of total fat
• Brazil nuts have 19 grams of total fat
• Pecans have 20.4 grams of total fat

What to Do If Nuts Give you Heartburn

If you somehow figured out that nuts are giving you heartburn, then you can:

• convert to smaller portions and eat the same amount throughout the day instead of eating at one go
• avoid eating them close to bedtime
• eat fewer nuts than you normally do
• choose nuts that are relatively lower in fat such as pistachios
• take a walk after eating nuts to speed digestion

Applying these methods may help you consume nuts without experiencing heartburn.

Conclusion

Many foods that we consider “quite healthy” can trigger acid reflux symptoms; tomatoes, garlic, onion, avocados or citrus fruits can be given as examples.

Nuts are indeed one of these foods. They can improve many aspects of your health; nevertheless, they may give you heartburn.

If you usually feel a burning sensation in the centre of your chest after eating nuts, it is likely that nuts — which are high in fat — are a heartburn trigger for you.

However, eliminating nutritious nuts from your diet may not be a good idea; because you may replace them with other snacks which have poor nutritional value.

For this reason, instead of removing nuts from your diet, consider eating them in small quantities.

Considerations

Bear in mind, if you experience heartburn more than 2 days a week, for several months, you may have developed GERD.

If this is the case, we strongly recommend you work with your doctor to determine the best treatment.

If you have heartburn at night, consider sleeping on your left. 

Sauce of walnuts and herbs, “live” – ​​recipe with photo step by step + Recipe video

I continue the theme of pasture from everything that nature has given us and it happened to be at hand by accident. My favorite besides smoothies are green sauces, which go great with just about any meal, be it spaghetti or veggies, but they taste best just spread on bread. In general, the idea of ​​sandwiches and all kinds of pates on bread is brilliant, and when it is something useful that can more than compete with ready-made store-bought sauces, it is generally priceless! And lately, I try to bring these sauces to master classes, treat the participants, and when the first bread comes out of the oven, it tastes so good to us! Often, bread master classes smoothly flow into a belly feast.

The basis of all these sauces is extremely simple: a lot of greens (basil, cilantro, parsley, spinach, arugula, nettle, even lettuce leaves are good), a lot of nuts and seeds, a little garlic and pepper, good raw vegetable oil (olive , sunflower, mustard), salt, lemon juice. I don’t even add cheese, although you can rub parmesan, and neutral Adyghe and even cottage cheese – it will be very tasty, but here I want to show the minimum that in itself gives a maximum of taste and aroma. And benefits)

In this particular sauce I have:

A bunch of green basil;

Bunch of parsley;

Bunch of spinach;

Half a cup of walnuts;

1 tbsp. raw sunflower seeds;

1 tbsp. sesame;

2 small garlic cloves;

A little fresh chilli;

Lemon juice;

Olive oil;

Salt.

The essence of all these sauces is simple and uncomplicated: you need to chop everything, mix, refine the taste so that it harmoniously combines the freshness of greens, and sourness, and sharpness, and there is enough salt, and nuts-seeds manifest themselves, season with oil, spread fresh fragrant ciabatta, and put the rest in a jar, splash oil on top and refrigerate.

Greens can be ground into a puree, or finely chopped in a pulsed mode, it is desirable to grind nuts and seeds very finely, almost into flour. Chili can also be mashed, or you can chop and add to the main mass. I was making my sauce at personal blender Tribest , in which I make smoothies in the morning, and it wonderfully grinds nuts and herbs, and it doesn’t take up much space, in general, a valuable unit in the kitchen)

The course of action is as follows:

Grind into seeds and nuts almost into a paste, pour into a bowl.

Rinse greens under running water, dry a little, remove coarse stems, if any. Fold in a glass of a blender, but not very tightly, add a little oil, chop.

I alternately minced basil, then spinach, then parsley, each time adding a new portion to the already ground greens and adding a little oil. Together with the greens, I ground the garlic and chili.

The glass of my blender is tall and narrow, which is ideal for smoothies, but if you fill it very tightly with something light like greens, the contents will rest against the walls and not very willingly move towards the knives. If this is also the case for you, oil will help you and this is the sequence of actions.

Add the chopped herbs to the nuts and mix well, add salt, lemon juice, oil to get the desired consistency. When adding something new, always taste it, you may want to add some spices or use soy sauce instead of salt, and apple cider vinegar, balsamic or narsharab (pomegranate sauce) instead of lemon. If you have mastered and felt the base, there can be a lot of options for additives and creating special flavors!

This sauce should only be stored in the refrigerator, and not for very long, it is raw and fresh, and it is better to eat it while it is at its best.

In the next article I will tell you more about my ideas for vegetable sauces for children and adults, without the use of eggs and animal products in general.

The sauce on the video:

Good luck and delicious experiments!

Butter with nuts and herbs

1. Recipes
2. Miscellaneous
3. Snacks and sandwiches
4. Butter with nuts and herbs

• We need:
• 250 g butter at room temperature (1 pack) 9 0112
• bunch of fresh parsley
• 2/3 tbsp. walnut kernels
• 8-10 pink peppercorns (optional!)
• salt, white or black ground pepper – to taste

meat.

Recipe step by step

• Show as large photos with description

Step 1

1

1. Ignite the walnut kernels in a dry frying pan and grind in a blender.

Step 2

2

2. Add parsley and chop everything again.

Step 3

3

3. It is best to turn on the blender in “jerks”, otherwise the mass will “smear” along the walls of the bowl.

Step 4

4

4. Add soft butter, salt, pepper

Step 5

5

5. and again let the blender work to get a homogeneous mass.

Step 6

6

6. Pour the finished oil into a container using a cornet, close and place in the freezer. You can use molds for ice or candies.

Pitch 7

7

7.