Top Tips for People with GERD

Top Tips for People with GERD

Top tips for GERD sufferers featuring a bowl of salmon, mushrooms, greens, and an avocado rose.


GastroEsophageal Reflux Disease is a digestive disorder where the ring of muscle between the esophagus and stomach doesn’t close properly, allowing for acid and stomach contents to escape into the esophagus. There is also LPR, or LaryngoPharyngeal Reflux, where the stomach acid actually reaches the throat. While having acid reflux once in a while might be common, having it more than twice a week may be a sign of chronic reflux.


I was diagnosed with GERD after having my daughter in 2014 and started posting about my journey and diet changes shortly after that on Instagram.






  • heartburn
  • chest pain
  • nausea (ginger or chamomile tea have helped me with this)
  • indigestion
  • trouble swallowing
  • dental issues (wearing away of enamel)
  • regurgitation



  • asthma
  • shortness of breath
  • hoarseness
  • sore throat
  • a bitter taste
  • having the need to frequently clear your throat
  • post-nasal drip (the sensation of drainage in the back of your nose)
  • sensation of lump in throat





Before I was aware of the fact that I had GERD, I was completely clueless as to why I was dealing with multiple unpleasant symptoms: nausea, chest pain, dental issues, anxiety, etc. The symptom that affected me the most was having difficulty swallowing solid foods and liquids (dysphagia). This wouldn’t happen every time I ate, but often and at random. I could feel it getting stuck in my throat and the painful pressure building in my chest, as I would try and breathe through it. I had no idea why this was happening at the time, but what I did know was that these symptoms were affecting my sleep, my social life, and my overall well being. Shortly after being diagnosed, I realized that my food was getting stuck because my esophagus was so inflamed from the acid exposure.


I was diagnosed with GERD by an ENT and prescribed omeprazole (a PPI used to block acid production). While taking this could provide some short-term relief, it does have risks if taken long-term. I decided to not take the PPI’s and began to research ways to treat GERD naturally. After all, gastric acid is something that we need. It activates the enzyme pepsin, which is needed for the digestion of protein. Plus it kills harmful bacteria and parasites that we can ingest with food.


I opted for the acid-reducer, Zantac, which is less powerful, to give my esophagus a chance to heal. Of course, I didn’t want to have to take Zantac forever, (plus taking it while eating whatever I wanted did not provide adequate relief for me) so I decided major diet and lifestyle changes were in order.


First, I compiled a list of foods and beverages that are thought to commonly trigger reflux or irritate the esophagus. After cutting these things out of my diet, I noticed a slight improvement in my symptoms in just the first couple of weeks. I continued to eat that way, but was still having to take Zantac to fully manage my symptoms due to having random flare-ups. While I was thankful to finally feel a little relief at times, I knew I was only putting a bandaid on my symptoms, not treating the cause of them.


After a couple of followers on Instagram asked me if I had heard of The Fast Tract Diet, by Dr. Norm Robillard, it piqued my interest. I joined the Facebook support group for people on the diet and read the e-book, and my perspective on healing and GERD completely shifted. With the knowledge I had gained from his research, I then realized the adjustments I needed to make to my diet.

If you are newly diagnosed with GERD, I suggest discussing these diet and lifestyle changes with your primary care doctor just in case.




Changing your diet is one of the most important parts of treating GERD. And feeling lost after being diagnosed while attempting to navigate through this new way of eating is completely normal.


As stated in microbiologist, Norm Robillard’s ebook, acid reflux is often caused by an overgrowth of gas-producing bacteria in the small intestine. Carbohydrates fuel these bacteria, so going on a diet low in hard-to-digest carbs is shown to control bacteria overgrowth, in turn improving or even eliminating GERD symptoms.


As my symptoms improve, I plan to slowly reintroduce certain foods to determine my tolerance levels. Below is a list of what is currently working for me.


shopping cart full of healthy food


I avoid/limit:

  • hard-to-digest carbohydrates
    • fructose
    • lactose
    • resistant starch
    • fiber
    • sugar alcohols (except erythritol)
  • gluten (I have Celiac Disease, so I avoid this completely)
  • dairy (food allergy)
  • egg (food allergy)
  • most grains (except for jasmine rice and puffed rice)
  • legumes (I consume these occasionally, in moderation)
  • alcohol (I also have this occasionally, in moderation)
  • caffeine
  • tomatoes (I consume occasionally, in moderation)
  • raw onions
  • raw garlic
  • processed sugar
  • most fruit (except for berries, apples, and melon in moderation)


I include:

  • quality meats
    • fish
    • chicken
    • turkey
    • beef
    • pork
  • leafy greens
    • arugala
    • watercress
    • spinach
    • kale
    • collard
    • lettuce
  • low carb veggies
    • asparagus
    • mushrooms
    • zucchini
    • broccoli
    • cauliflower
    • olives
    • brussels sprouts
    • cabbage
    • cucumber
  • potatoes and sweet potatoes in moderation
  • some fruit
    • cantaloupe
    • honeydew melon
    • watermelon
    • apple (peeled and in moderation)
  • healthy fats
    • nut butter (cashew and sunflower seed butter are my favorites)
    • coconut
    • olive oil
    • avocado (in moderation)
  • herbs and spices
    • basil
    • cilantro
    • oregano
    • thyme
    • sage
    • dill
    • rosemary
    • cumin
    • turmeric
    • onion powder
    • garlic powder
    • pink himalayan salt or sea salt
  • herbal teas
    • chamomile w/ a little raw honey
    • licorice
    • turmeric
    • ginger (works amazing for nausea)
  • collagen by drinking homemade bone broth and adding collagen peptides to my teas and other recipes


The Fast Tract Diet app has been a huge resource to me while learning how to eat this way. Each food item in the app is assigned a number of points (FP or fermentation potential) based on the serving size and symptom potential. You can track your points and symptoms, as well as make shopping lists and look up the FP of each item.


It can be really disheartening having to let go of so many foods. It was for me and still is at times. However, I’ve found that after a while, I started to fall in love with the way I was feeling, and even developed a whole new/different relationship with food; one that makes me feel empowered, rather than guilty.


Try and remember that some people are able to reintroduce certain foods they’ve been avoiding with success. So, eating strictly for 6 or so months (it’s different for everyone) may mean that your body might be able to tolerate certain foods in the long run.


There isn’t a one-size-fits-all diet for acid reflux, so try not to get discouraged if something that I’ve listed above bothers you. We are all unique in what we can tolerate. You know your body the best, so follow your gut. If you do decide to check out the Fast Tract Diet, you can use it as a starting point and customize it to fit your health needs.




Along with diet changes, there were a number of things that I needed to modify in my life that were contributing to my symptoms such as:


  • How I ate: It’s easy to get carried away and rush through eating. However, our mouth is where digestion begins. Our food mixes with our saliva which contains digestive enzymes that begin to break food down. By chewing our food properly (especially for those with digestive issues) we are doing our bodies a huge service.
  • When/how much I ate: I went from eating anytime I was bored or stressed to following the cues of my body and eating when I’m hungry. Rather than eating 3 big meals during the day, I eat around 5 smaller ones. I won’t lie down until at least 3-4 hours after eating and sleep inclined.
  • Sleep:  Studies show that sleeping inclined can greatly reduce symptoms for those with acid reflux and/or a hiatal hernia, so I find it helpful to sleep inclined using a good quality wedge pillow that not only elevates the head but the upper torso of the body as well. Some other options for sleeping inclined are raising the head of your bed 6-8 inches with risers, using an inclined bed frame, or an adjustable mattress.
  • Other things you can do to reduce acid reflux symptoms: quit smoking, cut back on alcohol, lose weight if you are overweight, avoid tight-fitting clothing, and review your medications (some can cause or worsen symptoms).




While stress isn’t usually the cause of GERD (though I have heard of some stress-induced cases), it can certainly exacerbate symptoms. Studies show that stress and GERD are strongly associated with each other. Ever notice how when you are having bad anxiety, a flare-up isn’t too far behind? Anxiety is something I’ve struggled with since childhood, so it was so important that I sought out ways to manage it. I know everyone’s version of self-care look different, but below I’ve listed some things that I do to cope with anxiety and stress:


  • yoga (I’m new to it, but I find even doing just a little bit every day to be helpful)
  • diaphragmatic breathing
  • movement
  • being in nature
  • writing
  • surrounding myself with supportive people
  • soothing cups of herbal tea
  • meditation, or just being mindful of my breath for a few minutes
  • music
  • alone time
  • self-care
  • doing things I enjoy


hand holding mug of tea in front of purple flowers


Stress is inevitable. It can be a good thing at times actually: like when it pushes us to meet a deadline or makes us more cautious when there’s danger. I’ve learned that it’s helpful to accept the stressful situation, instead of resisting (easier said than done), then seek out healthy ways to cope.


What I’ve listed above are just examples of what helps me, your list may look completely different. Your list may even include seeking out therapy or medication to manage anxiety, and that’s okay. The key here is setting ourselves up for success when we are facing stressful times


What tips for GERD do you know of? What helps you, personally? Please share in the comments below!




I am not a doctor and this post is not to be used as medical advice, diagnosis or treatment. Please consult a doctor before starting a new diet or taking any new dietary supplements.

I am also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites. The prices stay the same for you, but I get a small compensation if you click and buy.

30 thoughts on “Top Tips for People with GERD”

  • Chaunte, I was thrilled to find your website today after being recently diagnosed with a small hiatal hernia and GERD. Your recipes actually look very delicious, and I’m encouraged now to try them. You really have a GIFT for writing! I am 69 yrs. old, and have been seeing doctors for the past month and a half. I was never a junk or fast food eater, exercised and was even able to work a part-time job scoring standardized testing after teaching mostly first grade fo 39 years. Have been doing a lot of research online, some of which adds to the anxiety over this newly-diagnosed condition. I am blessed with a wonderful, supportive husband, one sister and many wonderful friends. Just wasn’t prepared for this to happen. You are dealing with even more issues and you are so young! You have lifted my spirits! So appreciative for your recipes and tips, and look forward to your website!

    • Hi Margaret!

      Aww thank you so much for your comment, it brought such a huge smile to my face! 🙂 I’m happy to hear you have a solid support system – that is SO beneficial during the healing process. Your encouragement and support means the absolute world – looking forward to sharing more recipes and tips with you very soon!

      • Do you have more recipes? I have GERD and am having trouble finding recipes that I can make to eat safely.

    • Hello!
      Can I ask, the Fast Track diet has a lot of dairy in the recipes. How were you able to follow the recipes with all that dairy? I can’t do dairy either but want to try the diet. Thank you!

  • Hey love! We follow each other on Instagram. @thetruthaboutgerd. When you were going through the suffering of GERD, did you notice changes to your skin? I saw you say dental issues, did you have dental pain also? I’m having a lot of aches and pains despite the changes I’m trying to make. I am tired of going to doctors.

    Any advice or help?

    Thanks a million

    • Hey Sade!

      I didn’t notice any changes to my skin, but I did have the dental pain. A lot of my tooth enamel has eroded from past acid exposure, making me more vulnerable to damage. What kind of diet are you following and for how long? It took me over a year on the Fast Tract Diet (and having to restart it a few times) and taking measures to manage stress to be almost symptom-free. Every one is different, some may heal sooner and for others it may take a couple of years. Don’t lose heart – it definitely takes time and trial and error to figure out what our bodies like and don’t like. But even small steps toward healing is progress and matters. Wishing you all the best in healing, Sade!

  • Hi Chaunté!

    Omg I am so happy I found your website! I was searching about coconut aminos and acid reflux and there was your recipe! I’m starting a regime with PPIs and my doctor said to eliminate certain food triggers, but like you’ve mentioned it’s different for everyone. Even researching online I have seen lists that contradict themselves. I have become so lost in to what to avoid that I’m scared to eat anything at all because I don’t want to make matters worse. My stomach pains come and go but my throat sore won’t go away 🙁 Your site has given me light and hope that I can be symptom free one day and enjoy my food. I’m so happy I’m not alone!! 😀


    • So happy you found my recipe, Daisy! It drove me crazy trying to figure out what I was supposed to avoid, especially since like you mentioned, there is a mess of conflicting info out there. Instead of avoiding acidic foods (which I know is common advice), the Fast Tract Diet has been the way to go for me. A big plus is that it is science-backed. I’m so glad this site could give you a little hope. You are definitely not alone here.

  • Wow! I have very weak enamel and dental pain, which makes it difficult to chew food properly. I never thought to associate it with GERD! I was recently diagnosed with GERD and a hiatal hernia after having diverticulitis last month. I’m 38, 125 lbs, very active and eat a pretty healthy diet so the diagnosis came as a shock and has filled me with anxiety about eating and prepping separate meals for myself and my family. Your story and recipes bring me comfort! Thank you!

    • The variety of symptoms that can come from imbalance in the gut is really surprising! I have learned even healthy foods, like legumes for example, are problematic for me. I totally understand the anxiety, especially right after being diagnosed and figuring out what the heck you’re supposed to cook. My goal here is to creating family-friendly recipes that are generally OK for people with acid reflux issues. Thanks so much for sharing a little bit of your story with me– I look forward to sharing more delicious eats with you!

  • ??my life has been a misery for the past 2years.From weight loss to corroded tooth enamel not to mention eating anything. I hope Chaunte’s recipes will help me..Gerd is such a bad thing

    • I’m so sorry you are going through all of that… I completely get it. 🙁 My heart goes out to you, Thato! I recommend looking into the Fast Tract Diet and seeing if it is a good fit for you, if you haven’t already. Wishing you the best in healing, friend.

  • I love that you talked about diet and how it is one of the most important parts of treating GERD. My husband recently got diagnosed with GERD and he needs to find new ways to treat it as it has gotten worse recently. We will keep these tips in mind as we search for a professional that can help us best.

  • I have fought with this for years and now have to deal with permanent Reflux Laryngitis caused by inflamed esophagus and vocal chords.
    I am following the advice of an ENT consultant, to help get my voice back to normal, which is largely what you advocate.
    One thing I would add is not to eat before exercise, especially anything where you have to bend over like downward dog, sun salutations or sit ups in yoga or the gym. I have found that doing exercise early in the morning before breakfast is best.

  • Garlic and opinion powder can be used? I thought GERD sufferers were supposed to avoid garlic and onion? I was told mustard is good to on certain sites, but not good on others. Is it a certain mustard? I’d like to learn how to make a dressing for my greens. I also, heard apple vinegar was good on some sites, but not on others. It’s confusing, at times. Can you help me with this? Thank you so much. I have had GERD now for 2 months and I have changed everything in my diet and lifestyle, but still have symptoms.

    • Hi Chau!

      I totally understand the frustration… A quick search online for GERD-friendly foods results in a whole lot of conflicting information. I follow the Fast Tract Diet (which has helped my symptoms more than anything I’ve tried in the past) and garlic and onion powder are included in the diet in moderation, if tolerated of course. So, I do use things like powders and/or olive oil infused with garlic for extra flavor. It seems that eating the raw garlic and onion whole is what is problematic for me. As far as mustard, I personally cannot tolerate it, but I know of other’s with GERD who can. The Fast Tract Diet is all about finding a way of eating that works for your body, so I do try to include substitutions when I can on recipes I post on here, considering not everyone is the same in what they can tolerate. If you ever find a recipe on here with an ingredient you can’t tolerate, feel free to leave a comment and I will try my best to suggest a substitution! 🙂

  • Hi Chaunte. I just found your website and am looking forward to trying some recipes. Im considering going grain free but I cant take much fat at all. I’m currently on a low fat vegan diet which seems to help a bit but I’m still having problems especially with lpr and post nasal drip. I tried Tama Galacticas plan but it’s too high in fat. I’m amazed there are people with reflux that can tolerate fat! I lose my voice whenever I have it. Do you think I could do fast tract low fat?

  • Thank you so much for sharing your health journey with us, Chaunté! I’m 56 and was on an extremely potent antibiotic for 3 weeks last summer for Lyme Disease. It ended up being toxic for my stomach/esophagus and I’m now a GERD sufferer. (The good news is I don’t have Lyme Disease ; )

    I developed swallowing issues and intermittently put myself on liquid diets to try and heal my esophagus. I lost so much weight (was thin to start with) that now I’m underweight. Earlier this year I was on a 6 week course of PPI’s but as you say, it ended up just being a band-aid and didn’t “heal” me at all.

    Altering my diet reduced symptoms but old habits are hard to break and I still have to take Gaviscon every night and even then, some nights there’s no relief. I can’t imagine suffering since childhood as you have done. You’ve given me hope that I can feel better if I adhere strictly to a GERD diet.

    You’re a beautiful, generous person and I look forward to trying out your recipes!

    God bless you and your family! ❤️
    Barb H

  • Hello,
    I am very happy to have come across your site. As I was recently diagnosed with Gerd and LPR. I have never dealt with anything like this before. I am having a very difficult time finding things to eat and getting enough calories each day. The LPR symptoms bother me the most with throat irritation and shortness of breath. I would really like to get this under control. I have the fast track diet book and app as well the fodmap app. However there is so much conflicting information on the Internet and elsewhere. Some tell you that grains especially whole grains are good for Gerd and other restrict them, which is it? I’ve lost about fifteen pounds so far which isn’t bad because I had to lose weight anyway. However I don’t want to consistently lose weight and become unhealthy, as I have other medical conditions like lupus and APS. Any suggestions of guidance would be greatly appreciated. Thank you.

  • I’m 36 and I’ve been struggling with severe Gerd for the last year of my life. I’ve been taking PPIs and I didn’t really know there was any other options out there. I have just found your website and plan to make all these changes. I feel very overwhelmed but I appreciate all of the feedback and all these tips. So far doctors just hand me a pills and say this is what you need to do but don’t tell me how to do it and I feel very worried about my future health. I appreciate this website and look forward to having a guide through this, thank you! Truly, THANK YOU!

  • Thank you so much for sharing your story. I was officially diagnosed with GERD about a year and a half ago, with pain from esophageal spasms, but have always felt that need to clear my throat. I stopped the ppi’s on my GP’s advice, and out of the blue came horrible dysphagia. It is so scary, and I’m still afraid to eat. My endoscopy came back normal, and my GI doc thinks it’s reflux, so I’m looking to change my diet to get some relief. Reading this is like a light bulb going off, and gives me some direction. The issue is, I’m still having trouble swallowing and don’t know if I can figure out my triggers yet. I guess I’ll try and heal my esophagus and go from there.

  • I’m really so thrilled to find this page.
    I was diagnosed with Gerd at the end of the week, and have celiac already. I’m vegetarian (mostly vegan), and thinking about cutting out more food has me in tears.
    Seeing someone else out there who’s successfully managing is bracing. I’ll be trying some of your recipes 🙂
    Thank you!

  • I am so happy I found your site and downloaded your book. So much information, I was surprised about medications role in causing or exaccerbating gerd symptoms.
    This gives me a guide to start healing. Thank you so much for sharing.
    Thank you

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