Getting Started: GERD / Acid Reflux Home Page
Step 1: The GERD-Friendly Breakfast
Step 2: The Midmorning Snack
Step 3: The GERD-Friendly Lunch
Step 4: The Afternoon Snack
Step 5: The GERD-Friendly Dinner
[This is part 5 of a 5-part series on Eating to Prevent GERD.]
For a lot of people, losing weight is a major part of controlling their reflux, and smaller portion sizes at dinner can help in controlling both your reflux and your weight. One of the most important kitchen techniques for eating healthy for weight loss and for GERD is measuring your ingredients carefully. In addition to measuring cups and spoons, using a scale to weigh ingredients keeps your portions just right for the amount of calories as well as the amount of food.
Try eating your dinner at least three hours before bedtime. Elevating the head of your bed or using a foam wedge to raise your torso may also help reduce nighttime reflux symptoms.
Another very helpful tool is to have a large and small non-stick skillet. This will let you cook many of your favorite foods without have to add as much fat.
Drinking alcohol can be a GERD trigger and limiting your alcohol intake can help a great deal.
One of the most important factors in nighttime reflux is how late you eat your evening meal. It is best to try to eat the dinner at least three to four hours before you are going to go to bed. Avoid eating just before bedtime.
If you are a diabetic and are supposed to have a bedtime snack, speak with your doctor or dietitian about what choices will work best for you. For some, elevating the head of the bed or using a foam wedge to raise the level of the torso can help reduce nighttime reflux symptoms.