Diet, Lifestyle Habits and GERD

Kathryn Adel 13 août, 2025 Comorbidités, SFW

Gastroesophageal reflux disease (GERD) is a chronic condition caused by stomach contents backing up into the esophagus. There are several potential causes that can contribute to the development of GERD, the most common being obesity. GERD can also be caused by a weakening of the sphincter muscle between the esophagus and stomach, or a hiatal hernia.

The most common symptoms of GERD are heartburn and regurgitation. Heartburn is a burning sensation in the chest, behind the sternum. Regurgitation is a feeling of liquid or food coming up into the throat. Many people experience both symptoms, however, some patients may have one without the other. Other symptoms of GERD may include chest pain usually located in the middle of the chest and radiating towards the back, difficulty swallowing (dysphagia), a sore throat, a chronic dry cough, a bitter taste in the mouth, a hoarse voice (usually in the morning) and a feeling of having to clear the throat often.

GERD is one of the most common gastrointestinal diseases. It may be normal to have heartburn from time to time, such as after eating a large meal. However, GERD is distinguished by more frequent symptoms. In the long term, reflux can damage the esophagus, pharynx or airways. GERD can increase the risk of developing a condition called Barrett’s esophagus, which in turn increases the risk of developing gastroesophageal cancer. The diagnosis of Barrett’s esophagus is made by endoscopy and biopsy.

Dietary and lifestyle changes can help alleviate GERD symptoms. There is a lack of studies to document their effectiveness, but here is a summary of the main recommendations (to be adapted according to each person’s individual tolerance):

• Limit large portions, high fat meals (e.g. fried foods, fast food) and spicy foods
• Limit coffee, alcohol, chocolate, mint, and acidic foods (e.g. tomatoes, citrus fruits). It is not necessary to completely eliminate all of these foods if some are well tolerated. In many cases, reducing their quantity without completely limiting them may be sufficient
• Avoid anything that adds air to the digestive tract: ex. carbonated drinks, chewing gum, or drinking with a straw
• Chew well, eat slowly and with a proper posture
• Avoid eating before bed, wait two to three hours before lying down after eating
• Raise your headboard to sleep or add an extra pillow
• Do not smoke
• Maintain a healthy weight

GERD and the Low FODMAP diet

The prevalence of GERD symptoms in people with irritable bowel syndrome (IBS) has been shown to be four times that of the general population, and overlap between these two conditions has been reported in up to a third of IBS patients.

A short-term study suggests that a low FODMAP diet may be helpful in reducing GERD-related symptoms, especially in patients who have symptoms of IBS and reflux at the same time.

GERD and Diaphragmatic Breathing

Studies suggest that diaphragmatic breathing may help reduce belching and other GERD symptoms and improve the quality of life of GERD patients. Read this article to learn how to perform diaphragm breathing.

Sources

1) Katz et al (2022) ACG Clinical Guideline: Guidelines for the Diagnosis and Management of Gastroesophageal Reflux Disease. Am J Gastroenterol; 117(1): 27–56.

2) Plaidum et al. (2022) The Effect of Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAP) Meals on Transient Lower Esophageal Relaxations (TLESR) in Gastroesophageal Reflux Disease (GERD) Patients with Overlapping Irritable Bowel Syndrome (IBS). Nutrients;14: 1755.

3) Ong et al. (2018) Diaphragmatic Breathing Reduces Belching and Proton Pump Inhibitor Refractory Gastroesophageal Reflux Symptoms. Clinical Gastroenterology and Hepathology; 16(3): P407-416.

4) Zdrhova et al (2023) Breathing Exercises in Gastroesophageal Reflux Disease: A Systematic Review. Dysphagia; 38(2): 609–621

Auteur

Kathryn Adel

Kathryn possède un baccalauréat en nutrition ainsi qu'un baccalauréat et une maîtrise en kinésiologie, tous de l’Université Laval. Elle est membre active de l’Ordre professionnel des diététistes-nutritionnistes du Québec (ODNQ) ainsi que de l’Academy of Nutrition and Dietetics américaine. Elle possède également la certification de l'université Monash sur le protocole FODMAP pour le traitement du syndrome de l'intestin irritable et a une grande expérience clinique en la matière. Athlète de demi-fond accomplie, elle a couru pour les équipes Montréal-Olympique et Rouge et Or. Kathryn se spécialise en nutrition sportive, perte de poids, diabète, santé cardiovasculaire et gastro-intestinale.