Workarounds For Eating With GERD

For anyone who has been diagnosed with GERD (Gastroesophageal Reflux Disease) also commonly referred to as acid reflux, or anyone who has been dealing with it for a while, you are probably familiar with the fact that foods and drinks can trigger major issues. As a very generic form of advice, patients are generally told to avoid caffeine, citrus, and fried foods.

While triggers vary from person to person and can include nearly anything, even non-alkaline water, avoiding these three categories of food and drink can go a long way in helping to control your symptoms. While the best practice is to eliminate them from your diet as completely as you can, that can be really hard.

As a fellow GERD sufferer, there are times I really miss stuff like bacon or chocolate. I am sure that if you have acid reflux, you have had similar cravings for such forbidden fruits. But the good news is, there are some workarounds and alternatives that can help satisfy your cravings while not harming your reflux. Here are a few options you may want to check out:

Instead of coffee

If you are like a lot of people out there, coffee feels like an essential part of your morning routine. That being said, the caffeine content, especially in coffee shop coffees, is out of control. Even decaf options do not eliminate caffeine but minimize it to some level. For the favor and look of coffee, consider replacing it with roasted chicory root granules. Personally, I can’t even tell the difference at all.

Instead of chocolate

Chocolate also contains caffeine. However, white chocolate does not. For a creamy, sweet taste, switch out the milk chocolate for the white version. You can find it in the baking aisle at grocery shops and in some specific types of candy, such as Zero bars, some varieties of Snickers, M&M’s, Kit Kat bars, and Reese's items. And white chocolate macadamia nuts and “blondie” brownies are fantastic treats.

Instead of fried foods

There are essentially two options to replace friend foods. First, use an air fryer. It can give you the crispy factor without the added side of heartburn and stomach discomfort. Don’t load it up with oils; otherwise, you will defeat the purpose. Second, go for a baked option. Some chip brands offer baked options, and you can bread chicken or foods like zucchini strips and bake them instead of frying.

Instead of soda

This one is a bit harder, but there are some products out there. Maybe you are similar with powder drinks that you simply mix into a standard-size bottle of water. Some powder drinks come in soft drink varieties and offer caffeine-free products. One such item is A&W Root Beer. Almost all root beer is naturally caffeine free and this one is no exception. It is also sugar-free, which makes it a low-calorie option. It doesn’t have the fizz of a carbonated beverage, but that’s one less triggering possibility.

Instead of other triggers

Tomatoes or tomato sauces can really mess with people. Look for low-acid recipes or something like Rao’s Sensitive Marinara, which removes the garlic and onions that can be two of the top problems. You can also add some baking soda or put some large pieces of carrot or potato in the sauce with the pot. These methods lower the acidity or absorb the acid, making it more suitable for those who suffer from acid reflux.

If you like the flavor of citrus fruits, consider pineapple instead of something like oranges, lemons, or limes. While pineapple is a tropical fruit, it is not citrus. In fact, it is very fibrous, which can be beneficial for digestion.