The diet for gastroesophageal reflux must be balanced and varied, and it is important to prioritize fruits, vegetables, legumes, whole grains, such as brown rice or wholemeal pasta, and lean proteins, such as tofu, white fish, eggs or chicken.
However, during the diet it is recommended to avoid consuming foods that are difficult to digest, cause gas or cause stomach irritation, such as fried foods, snacks, refined carbohydrates such as white bread, soft drinks, white pasta or sweets, and foods with caffeine. , like coffee or chocolate, for example.
Reflux happens when stomach acid rises into the esophagus, especially after meals, causing symptoms such as burning, pain when swallowing and regurgitation. Treatment mainly consists of changing eating habits. However, in some cases your doctor may recommend the use of medication, or when medication fails to relieve reflux symptoms, your doctor may recommend surgery. Understand how reflux treatment is carried out.
Allowed foods
Foods that should be included in the diet are:
- Fresh fruit, such as apple, peach, pear, banana, melon, watermelon, strawberry, grape, blackberry and mango, for example;
- Fresh vegetablessuch as carrots, zucchini, spinach, chard, lettuce and arugula;
- Carbohydratessuch as rice, pasta, potatoes, sweet potatoes and bread;
- Low fat proteins, such as skinless chicken or turkey, as well as white fish and eggs. In the case of red meat, it is important to choose cuts with less fat and remove visible fat;
- Dairy products and skimmed derivativess, giving preference to the consumption of white cheeses, such as ricotta, cottage cheese or low-fat cottage cheese;
- Good fatssuch as olive oil in small portions;
- Turnsuch as ginger and chamomile tea, as they help improve poor digestion.
It is important that food is prepared with natural seasonings and cooked on the grill or steamed, avoiding fried preparations and sauces, or spicy foods.
Are foods with fiber allowed?
Yes, however, the consumption of foods with fiber will depend on whether the person has active symptoms or not, that is, if the person has pain and burning in the stomach and acidity, the ideal is for the diet to be low in fiber and easily absorbed so that it does not spend much time in the stomach.
In these cases, you can consume gelatin, crackers, skinless potatoes, rice, bread and pasta, for example, as well as peeled and seedless fruits and vegetables, preferably cooked, such as apples, pears, peaches, carrots and zucchini, for example.
However, when symptoms are not active, you can consume carbohydrates rich in fiber, such as rice, pasta and whole grain bread, unpeeled potatoes, oats, quinoa and legumes such as chickpeas, lentils and beans, as well as seeds and fruits. dried foods, such as walnuts, hazelnuts, cashews, peanuts, pistachios, chia seeds, sesame linseed and pumpkin.
How to follow the diet
Foods that cause and/or worsen gastroesophageal reflux can affect the amount of acid that the stomach produces, which may vary from one person to another.
Therefore, to identify the foods responsible for discomfort, it is important to keep a food diary, which indicates the foods consumed and whether or not symptoms have appeared. Afterwards, it is interesting to take the diary to the nutritionist so that it can be evaluated and, thus, it is possible to recommend an individualized eating plan adapted to the person’s needs. See how to keep a food diary.
Reflux diet menu
The following table shows an example of a 3-day reflux diet menu.
The quantities included in the menu may vary according to age, sex, physical activity and whether or not the person has any other illness. Therefore, it is recommended to consult a nutritionist so that the dietary plan is adapted to individual needs.
To find out how to follow a diet for reflux, make an appointment with the nutritionist closest to you:
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Foods that should be avoided
Foods that can worsen reflux symptoms and should be avoided are:
- Sausagessuch as sausages, mortadella, bacon, salami and ham;
- Oils and fried foods in generalsuch as French fries, lard, butter, margarine and tuna in oil;
- Processed foods rich in fat and sugarsuch as croissants, cookies, cakes and cookies;
- Dairy products with more than 1% fatsuch as whole or semi-skimmed milk, full-fat yogurt and yellow cheeses;
- Saucessuch as ketchup, mayonnaise, aioli and Caesar;
- Frozen and pre-cooked productssuch as frozen lasagna, nuggets, pizzas and hamburger meat;
- Foods with caffeinesuch as coffee, black tea, green tea, mate tea, cola, energy drinks and chocolate;
- Alcoholic beveragesespecially fermented ones, such as wine and beer;
- Carbonated drinkssuch as soft drinks and sparkling water;
- Mint and mint-flavored products;
- Pepper, hot sauces and ready-made seasoningssuch as beef or chicken broth.
Furthermore, in some people, especially those who also have esophagitis, more acidic foods such as orange, pineapple, strawberry, lemon, passion fruit and tomato can cause pain and discomfort, and it is recommended to avoid these foods in these cases.
Read too: Acidic fruits: what they are and how they affect the stomach
Some people may also feel unwell when consuming foods that contain onion and garlic or when consuming fruits rich in fat such as avocado and coconut, and it is important to be aware of tolerance to these foods.
Why avoid these foods?
Foods rich in fat cause digestion to be much slower and food to remain in the stomach longer, delaying gastric emptying, increasing acid production and the likelihood of reflux.
Spicy foods and ready-made seasonings irritate the stomach lining and increase acidity, as do caffeine, mint and alcoholic beverages. In the case of carbonated drinks, there is an increase in pressure inside the stomach, favoring the exit of gastric contents out of the stomach.
Are citrus foods allowed?
In some people, especially those with esophagitis, citrus foods, such as oranges, pineapple, tangerines, grapefruit, lemons and tomatoes, could cause pain and discomfort and should be avoided.
Other precautions that must be followed
In addition to food, it is also important to maintain a series of precautions to prevent reflux, such as:
- Eat several times a day, dividing meals into small portions, every 2 or 3 hours, and avoiding overeating;
- Avoid drinking liquids during meals;
- Avoid eating 3 to 4 hours before bed;
- Avoid exercising right after meals;
- Chew your food well and eat your meals in a quiet place;
- If you are overweight, it is recommended to see a nutritionist so that an appropriate nutritional plan can be created to help you lose weight;
- Sleep at a 45-degree angle, placing a pillow or elevating the head of the bed, thus reducing reflux during the night;
- Avoid wearing tight clothing and belts, as they can increase pressure in the stomach, favoring reflux.
Furthermore, it is also important to stop smoking and reduce or avoid stress, as these are factors that increase the risk of reflux.
See the video below for other tips that help treat reflux:
