3 minute read
and i should know. having helped hundreds of patients with this condition, i’ve also written a book on the subject.
gerd is a more severe form of reflux — the most common symptom of which being frequent painful episodes of heartburn. other signs and symptoms can include regurgitation of food or sour liquid, difficulty swallowing, coughing, wheezing, and chest pain — especially while lying down at night.
data from the canadian digestive health foundation suggests that one in six canadians are living with gerd — with many more suffering from acid reflux without a formal gerd diagnosis.
it’s not unusual for people to go years dealing with acid reflux before they receive a diagnosis. in fact, the medications used to treat gerd, known as proton pump inhibitors (ppis), are among the most frequently prescribed in canada.
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when it comes to battling back against gerd and acid reflux, changing how you eat is as important — if not more so — than changing what you eat.
one of the biggest mistakes gerd sufferers make is lying down or going to bed too soon after eating.
eat smaller meals, and eat more slowly. studies show that eating quickly and beyond fullness may increase your risk of acid reflux. gerd sufferers may benefit from avoiding large or rushed meals, and paying more attention to enjoying their food in a relaxed setting with ample time to chew.
be aware of your potential triggers. although the actual science on “trigger foods” is largely anecdotal, many people report experiencing a higher likelihood of reflux when they consume specific foods. this list includes spicy foods, onions, garlic, tomatoes, chocolate, alcohol, citrus, coffee, tea and carbonated beverages. you do not, however, need to remove these foods from your diet if you have no reason to believe they are worsening your symptoms.
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eat a more mediterranean style diet. reducing the amount of red meat and poultry that you consume, with a greater emphasis on seafood and plant-based proteins like legumes, nuts and seeds, may lower your risk of gerd . you can take a closer look at the mediterranean diet pyramid here .
certain supplements may help. although the evidence is not overwhelming, some studies have demonstrated a potential protective effect >protective effect against acid reflux for supplements including probiotics , melatonin and psyllium fibre .
try to relax. anxiety and excessive stress can wreak serious havoc on the human digestive tract, which explains why emerging evidence supports the use of relaxation practices like meditation, yoga and acupuncture as potential ways to manage acid reflux.
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andy is a registered dietitian and author who has operated a private practice in toronto since 2015. he spends his free time eating, writing and talking about kale @andytherd. he can be reached at andytherd.com
