How Does Diet Impact GERD, and What Natural Foods Help?
Gastroesophageal Reflux Disease (GERD) can be more than just an annoying burn—it can affect your daily life, sleep, and even emotional well-being. If you’ve been struggling with acid reflux, you may have tried countless remedies. But one of the most overlooked—and effective—ways to find relief is through the food you eat.
At Discover Health Centre, naturopathic doctor Christine Slonetsky focuses on root causes, offering solutions that go beyond symptom masking. Let’s explore how diet shapes GERD and how natural foods can play a healing role.
What Exactly Is GERD?
GERD happens when stomach acid frequently flows back into the esophagus. This backwash, or reflux, irritates the lining and causes symptoms like heartburn, bloating, and sometimes even coughing or hoarseness. While medications can help in the short term, they often don’t address the underlying triggers, many of which are linked to what’s on your plate.
How Your Diet Can Make GERD Worse
Certain foods and habits are known to aggravate GERD. Let’s break down the big offenders:
- Fatty and fried foods: These slow down digestion and relax the lower esophageal sphincter, making it easier for acid to rise.
- Caffeine and chocolate: Delicious but problematic. Both can loosen the esophageal valve and increase acid production.
- Spicy dishes and citrus fruits: These are naturally acidic or irritating, adding fuel to the fire (literally).
- Eating late at night: Lying down too soon after a meal gives stomach acid a free pass up the esophagus.
Even healthy-looking diets can trigger GERD if meals are too large, rushed, or combined poorly.
Natural Foods That Help Soothe GERD
Now for the good news—many foods can actually help calm your digestive system and reduce reflux. Dr. Christine Slonetsky often recommends these as part of a personalized care plan focused on natural treatments for GERD.
- Leafy greens & veggies: Think spinach, kale, cucumbers, and green beans. They’re low in acid and rich in nutrients.
- Oatmeal and whole grains: These are gentle on the stomach and help absorb excess acid.
- Alkaline foods like bananas, melons, and avocados: These help balance out stomach acidity naturally.
- Fermented foods (in moderation): Sauerkraut, kefir, and kimchi support healthy gut bacteria, which in turn aids digestion.
- Herbal teas: Chamomile and slippery elm tea can soothe the esophageal lining and calm inflammation.
Choosing the right foods can create a natural buffer against reflux, making them a core part of any plan for natural treatments for GERD.
Lifestyle Tweaks That Boost the Benefits
Pairing smart food choices with lifestyle adjustments makes a big difference. Dr. Slonetsky often suggests:
- Eating smaller meals more frequently
- Avoiding lying down for at least 2–3 hours after eating
- Chewing thoroughly and eating slowly
- Reducing stress with yoga, breathwork, or walking
These small steps can bring big relief, especially when paired with natural treatments for GERD that focus on the whole body.
Let Food Be Your Medicine
GERD doesn’t have to take over your life. With the right dietary changes and support from a trained naturopathic doctor, you can get back to enjoying food and feeling like yourself again. Dr. Christine Slonetsky at Discover Health Centre is here to guide you every step of the way with evidence-based care rooted in nature.
Ready to take control of your digestive health? Book a consultation today and discover how good it feels to live GERD-free—naturally.
Frequently Asked Questions
- Can GERD really be managed without medication?
Yes. While medication helps short-term, dietary and lifestyle changes can reduce or even eliminate the need for them over time.
- Are all acidic fruits bad for GERD?
Not necessarily. Some people can tolerate low-acid fruits like melons and bananas. It’s all about knowing your triggers.
- Is it okay to drink coffee if I have GERD?
For many, coffee can worsen symptoms. Try switching to herbal teas or low-acid options and see how your body responds.
- How fast will I see improvements with dietary changes?
Some patients feel relief in a few days, while for others it may take a few weeks. Everyone’s journey is unique.
- Do I need to cut out all fats?
Not at all. Healthy fats like avocado and olive oil are generally well tolerated and can support healing.
Need help creating a GERD-friendly plan that works for your body? Reach out to Dr. Christine Slonetsky at Discover Health Centre today, because healing starts with the right support.
Let’s heal from the inside out—naturally.