GERD diet: foods and eating habits

Acid reflux happens when stomach contents move upward and irritate the food pipe or throat. Large meals and lying down soon after eating can make symptoms more noticeable. Some people react to rich or fatty foods, chilli, tomato, citrus, caffeine, alcohol, chocolate or mint; others tolerate them. Do not remove a food solely because it appears on a list. [Acid Reflux](/conditions/acid-reflux/) may cause heartburn, sour fluid, [Cough](/symptoms/cough/) or disturbed sleep.

Keep a diary of meals, portions, timing, body position and symptoms. Start with modest portions, eat slowly and allow time before lying down. Choose foods you tolerate, such as vegetables, non-acidic fruit, whole grains and lean protein, then adjust based on your record. Avoid restrictive dieting that leaves you short of energy or nutrients. If weight changes, pregnancy, a hiatus hernia or other health conditions affect your symptoms, ask for tailored advice. [Hiatus Hernia](/conditions/hiatus-hernia/) and [Difficulty Sleeping](/symptoms/difficulty-sleeping/) offer related information.

Arrange medical advice for frequent reflux, symptoms that keep returning, or treatment that is no longer helping. Seek urgent care for chest pressure, trouble swallowing, painful swallowing, vomiting blood, black stools, repeated vomiting or unexplained weight loss. Chest symptoms should not be assumed to be reflux, particularly with breathlessness, sweating or faintness.

Ask which symptoms need testing, whether a dietitian could help, how to use reflux medicine with meals, and what foods you can safely reintroduce.