GERD or Gastroesophageal Reflux Disease is a common digestive disorder that causes acid reflux and heartburn. Many of us have this problem, one of the reasons being unhealthy eating. Starting a seven-day GERD diet plan is a smart initial strategy to combat the symptoms as well as improve overall well-being. Regular dietary changes and appropriate lifestyle changes reduce the risk of acid reflux. Here we will discuss a healthy 7-day GERD diet plan to get rid of the digestive disorder.
Symptoms Of GERD
GERD basically occurs when stomach acid flows back into the esophagus. It causes heartburn, chest pain, nausea, and difficulty swallowing. Some of the symptoms include:
1) Heartburn
2) Chest pain
3) Vomiting
4) Weakness
5) Nausea
6) Shortness Of Breath
7) Difficulty Swallowing
8) Coughing
Causes Of GERD
There are many causes of GERD, some of which include:-
- Eating unhealthy foods
- Eating excessively spicy or fatty foods
- Excessive alcohol consumption
- Overweight
- It may be caused by some medications
- Drink water after eating
The Impact of Food on GERD
Normally, when we eat, food enters our stomach through our esophagus. At the end of the esophagus and the beginning of the stomach, there is a valve called the LES or lower esophageal sphincter, which prevents the hydrochloric acid present in the stomach from coming out. But when we eat unhealthy foods, salty and spicy foods, the LES does not work properly or it does not close properly, resulting in acid from the stomach coming up into the esophagus, which causes problems like GERD.
7-Day GERD-Friendly Diet Plan
Choosing the right diet is very important for those who have the problem of Gastroesophageal Reflux Disease. If the stomach is healthy, half of the disease can be cured. Below, we will discuss the 7-day GERD-friendly diet, which will help improve the health of the stomach as well as the overall health.
Monday
Breakfast- Whole-grain bread, Low-fat milk
Lunch- Brown rice, quinoa, broccoli
Dinner- Grilled Chicken, Whole wheat bread, Vegetables
Tuesday
Breakfast- Oatmeal, Yogurt, Avocado
Lunch- Brown rice, Fish or Chicken, Salad
Dinner- Rice or Bread with Veggies
Wednesday
Breakfast- Ginger Tea, Whole Grain Toast, Apple
Lunch- Rice, Chicken Soup, Yogurt
Dinner- Whole Grain Bread, Spinach
Thrusday
Breakfast- Oatmeal, Egg White, Banana
Lunch- Whole Grain Bread, Vegetable Curry, Salad
Dinner- Brown Rice, Chicken
Friday
Breakfast- Banana almond smoothies, Oat pancakes
Lunch- Rice, Fish, Broccoli, Potato stuffing
Dinner- Bread with vegetables
Saturday
Breakfast- Oatmeal, Watermelon
Lunch- Brown Rice, Quinoa, Salad, Yogurt
Dinner- Rice, Chicken
Sunday
Breakfast- Green Tea, Whole Grain Toast, Avocado
Lunch- Brown Rice, Fish Curry, Yogurt
Dinner- Bread, Vegetable, Chicken Curry
Foods to Avoid With GERD
People with GERD have to avoid many foods. Now we will find out which foods should be avoided in this case.
- Spicy and salty foods:- GERD patients should avoid excessively salty or spicy foods. In this case, boiled and lightly spiced foods are most beneficial.
- Citrus fruits:- Citrus fruits like orange, lemon, lime, grapefruit, etc. should be avoided.
- Tomatoes:- Tomatoes or tomato ketchup can aggravate GERD problems, so avoid them.
- Excessive fried foods and fast food:- If you have GERD, you should not eat excessively fried foods and avoid outside food and fast food.
- Alcohol:- Drinking alcohol and various types of carbonated drinks should be avoided.
Also, avoid excessive dairy products, excessive tea, coffee, and raw onions.
Lifestyle changes with a GERD diet plan
To solve the problem of GERD, it is very important to follow a proper diet, as well as make lifestyle changes, which include exercise, mental relaxation, and moderate sleep.
Exercising every day increases the ability to digest food and gets rid of the problem of acid reflux. In addition, reducing stress and getting regular sleep every day are also important for GERD patients.
Conclusion
Whether the GERD problem gets better or not depends entirely on you, how you can control it. As long as you can manage a healthy diet and lifestyle, GERD problems can be prevented. But bad eating habits and lifestyle can aggravate the problem of acid reflux or GERD, so the most important thing here is to maintain good eating habits and a good lifestyle that can bring long-term relief.
Frequently Ask Question
1) What Is GERD?
Ans- GERD, or gastroesophageal reflux disease, is a chronic condition in which stomach acid flows back into the esophagus, which is mainly caused by poor dietary habits.
2) Can this 7-day diet plan cure GERD?
Ans- A proper and healthy diet can help you manage your GERD problem, which we are discussing in this 7-day diet plan, but along with this diet, you need to take care of your daily lifestyle.
3) Does smoking have any effect on GERD?
Ans- Many studies have shown that smoking has a negative impact on gastroesophageal reflux disease (GERD). Smoking weakens the lower esophageal sphincter (LES), which is the valve between the esophagus and stomach, increasing the risk of stomach acid flowing back up into the esophagus. This can increase the risk of gastric reflux, which can cause heartburn and digestive problems.
4) What if I experience GERD symptoms despite following the diet?
Ans- If you find that your GERD symptoms are not decreasing or are increasing even after following the diet, then you should definitely consult a healthcare professional and follow a proper diet.
