Written by Brianna dela Torre and edited by Caroline Passerrello, MS, RDN, LDN

Whether or not you’ve heard of gastroesophageal reflux disease (GERD) it’s possible that you have experienced some form of discomfort or heartburn after eating a particularly large meal. While not all experiences of heartburn can be attributed to GERD, prevalence within the US is at 20% for Americans1. A challenge that individuals face with the disease is diagnosis, as it can be difficult to differentiate between the occasional flare of acid reflux and chronic heartburn. The most common signs and symptoms of GERD are frequent experiences of heartburn more than twice a week, acid reflux, and coughing while lying down at night2. In many cases, these symptoms are not frequently reported to healthcare providers, and many individuals living with the disease are unaware of their diagnosis and do not seek treatment3. 

This week marks the start of Gastroesophageal Reflux Disease Awareness Week, and it is an excellent time to seek medical help from your physician or registered dietitian if you exhibit GERD symptoms. The holiday season is right around the corner, and it brings a tendency to overindulge in large portions of favorite meals. Although food itself does not cause GERD, large meals are more slowly digested and can increase your chances of experiencing heartburn. 

So what can you do if you’re affected by the symptoms of GERD, but want to enjoy the upcoming celebrations and meals? Registered dietitians promote the use of diet and lifestyle change to alleviate symptoms when appropriate. It is important to note that some individuals with the disease require medication for treatment in addition to these diet changes.  The International Foundation for Gastrointestinal Disorders recommends the following changes to alleviate symptoms and help manage GERD4. 

Maintain good posture after a meal.

Avoid laying down for two hours after eating. Doing so can prevent the lower esophageal sphincter (LES) from opening and releasing stomach contents into the esophagus. Try going for a walk after a holiday meal to keep the body upright. 

Avoid foods that irritate your GERD.

While foods don’t cause GERD, some foods inhibit the sphincter’s ability to prevent acid reflux. Different people will avoid different foods, but in general alcohol, fats, onions, and citrus are noted as particularly irritating. Around the holidays, go easy on the butter and maybe skip that extra glass of wine. 

Eat smaller, frequent meals.

A large full plate laden with rich foods and seasonal treats is a common sight this time of year. Large meals empty the stomach more slowly and increase pressure on the LES. Switching to a smaller plate can help reduce meal size which may reduce discomfort that would have been caused by a large meal. Second guess the second helping and take time between bites to enjoy the meal and those sharing it with you.

Image source: https://aboutgerd.org/diet-lifestyle-changes/diet-changes-for-gerd.html?fbclid=IwAR01SUEe09QUkX5bm8vXDviH7qLojx-k1xdmoomMwYaVOjZte9jgp7qlLDw 

Brianna dela Torre is a graduate student with the Dietitian Nutritionist Program at the University of Pittsburgh. Her areas of interest are community nutrition, nutrition education and nutrition in the media. 

Citations 

1. Antunes C, Aleem A, Curtis SM. Gastroesophageal Reflux Disease. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK441938/. 2020.
2. Kashyap P. Acid Reflux and GERD: The Same Thing?. Mayo Clinic. July 13, 2019. 
3. Locke GR 3rd. The Prevalence and Impact of Esophageal Reflux Disease. About GERD: International Foundation for Gastrointestinal Disorders. September 19, 2019.
4. Diet and Lifestyle Changes. About GERD: International Foundation for Gastrointestinal Disorders. September 201.