GERD

Gastroesophageal reflux disease (GERD) is much more common now than even 25 years ago, especially in North America. Approximately 20% of North Americans experience frequent GERD symptoms,¹ which may include:

• Dry cough
• Chest pain (burning)
• Hoarseness or sore throat
• Sour taste in mouth
• Sensation of a lump in throat
• Regurgitation of food/sour liquid

Risk factors for GERD include:

• Obesity
• Poor diet
• Lack of physical activity
• Tobacco use
• Alcohol use
• Overeating
• Chronic intestinal bloating or constipation

Unfortunately, many end up taking antacid medications on a daily basis in order to control these symptoms. The most commonly used medications, proton pump inhibitors, are not meant to be used chronically, as they may be associated with increased risk of infections, bone loss, interstitial nephritis, and poor absorption of certain dietary nutrients. For the vast majority of those with GERD, there are lifestyle modifications which can prevent and effectively treat this disease. A Nutritarian lifestyle effectively addresses each of the major risk factors. Most who begin changing their diets to a Nutritarian pattern should notice improvements over a few weeks to a few months but may depend on other factors, such as how long it may take to reach a more favorable weight.

Diet

A Nutritarian eating style is the appropriate method for reducing gastroesophageal reflux disease (GERD) symptoms over time.

Foods that need to be reduced or eliminated for best results include:

• Refined grains (pastas, breads, cakes, etc.)
• Refined sugars/concentrated sweeteners
• Alcohol
• Fatty meals (high oil, cheese, spreads)
• Carbonated/caffeinated drinks
• Animal products (meats, dairy, etc.)
• Spicy foods

For some, following a temporary (1-2 months) lower-acid version of the Nutritarian diet may be helpful if the general changes in diet aren’t effectively reducing GERD symptoms. Reducing the following foods temporarily, followed by gradually re-introducing them in small amounts over time as tolerated may be helpful:

• Tomato sauce
• Vinegars
• Berries, plums, cherries, and citrus fruit

Overeating on unhealthy and healthy food alike past the point of fullness may also bring on symptoms of GERD, so make sure to stop when you are satisfied and before you are overly full.

Reducing or eliminating animal product consumption can reduce acid secretion and increase transit time.

Reaching a more favorable weight

A Nutritarian lifestyle should automatically help you reach an ideal weight over time, which is associated with low risk of GERD. Even a moderate amount of weight loss in this direction is often sufficient to relieve symptoms. Weight reduction is important to have less internal fat around our abdomen, so there is less internal pressure on the stomach, which can lead to leakage of acid into the esophagus, among other reasons.

Medication

If on a proton pump inhibitor, stopping the medication suddenly can spike a rebound of excess acid, so work with your doctor to gradually wean down on the dose and/or switch to a H2 blocker, which is helpful.