Nutrition and Lifestyle Tips for GERD

Eat slowly and chew very well. This will help optimize digestion and give you time to feel full. When we are too full, it is harder for our bodies to efficiently break down and process food, and easier for our stomach contents to move back up into the esophagus.
Avoid overeating. We’re all human and it’s natural to overeat and enjoy larger meals sometimes! However, choosing smaller meals, especially toward the end of the day, and aiming to stop eating when you’re 80% full can help manage symptoms.
Space liquids and solids apart. Enjoy sips of liquids with meals as needed, and larger amounts of liquids 1-2 hours before or after a meal.
Eat dinner two to three hours before bedtime. Avoid snacking after dinner.
Limit the following if they trigger symptoms for you: caffeine (e.g., coffee, tea, energy drinks), chocolate, peppermint, citrus (e.g., oranges, lemons, limes), spicy foods, hot spices (e.g., cayenne pepper, chili powder), high fat and deep-fried foods, tomatoes, and carbonated beverages.
Limit alcohol and don’t smoke. These can both irritate the gut lining and trigger symptoms of GERD.

Stay upright after meals for at least one hour. Lying down right after a meal can trigger symptoms.
Wear loose-fitting clothes around your waist and stomach. This will help you feel more comfortable, and it will also help to reduce pressure in your stomach.
Physical activity. Consider mild physical activity and avoid high intensity exercise just before and right after eating.
Lose weight if overweight. Consider a non-diet approach for a healthy and gradual weight loss that encourages a positive relationship with food, such as cognitive behavioural therapy and motivational interviewing techniques.

Stress management. This can help to reduce symptoms by working on the brain-gut connection. Find what works best for you and consider talking to a professional for customized strategies. This might include journaling, meditating, sound therapy, cognitive behavioral therapy, acupuncture, massage, and/or walking outside with a friend.
Practice abdominal breathing exercises (e.g., diaphragmatic breathing). This can be as simple as taking three deep belly breaths before a meal, and it helps to activate the brain-gut connection that allows the body to go into its natural ‘rest and digest’ mode.

Sleep on your left side, instead of your right. Due to the shape and placement of the stomach, this position helps keep stomach contents from flowing back into the esophagus.
Elevate the head end of your bed. You can do this by placing a block (6-8 inches) under the legs of the head of the bed, or by using a wedge under the mattress.
Get good quality sleep. Invest some time discovering all the ways that you can improve your sleep hygiene, and practice incorporating them into your lifestyle one step at a time.