If you have GERD, it is important to watch out for foods that cause heartburn. With these easy swaps, you’ll see that your GERD diet can be healthy AND delicious, so you won’t be feeling deprived at your next summer barbecue.
When you have GERD, it can sometime feel like everything on the table are all foods that cause heartburn. Whether it be chocolate, tomatoes, citrus fruits, garlic and onion, foods that cause heartburn can be hard to avoid. So you may be left wondering, “What can I eat?” The good news is that there are plenty of alternatives to enjoy that won’t leave you in pain, and with fresh produce at its peak, summer is the perfect time to make healthy changes to your diet and avoid foods that cause heartburn. With these easy swaps, you’ll see that your GERD diet can be healthy AND delicious, so you won’t be feeling deprived at your next barbecue.
1. Instead of chips and salsa…
…Snack on fresh, cut up vegetables like carrots, bell peppers, and cucumbers with a low-fat dip.
Chips and salsa might taste delicious, but the combination of tomatoes, garlic, AND onions (!) make this snack a gamble for people with GERD and defiantly a foods that cause heartburn. Eating fresh veggies should be a safe bet and will help you increase your intake of vegetables (always a good thing).
2. Instead of soda…
…Drink water or herbal iced tea.
The caffeine and carbonation in soda can be a foods that cause heartburn for some people. Water is always a safe alternative, but herbal iced tea makes a refreshing option if you want something with more flavor. Just be sure to look for one that doesn’t have caffeine or mint.
3. Instead of a side of potato salad…
…Try a green salad like our grilled hearts of romaine with pickled vegetables
Traditional potato salads are loaded with mayonnaise, which means they’re also loaded with fat and calories. Lighten things up with a green salad, but limit the high-fat dressing. If you really want a traditional potato or macaroni salad, look for options made with low-fat mayo or a light vinaigrette, like our picnic potato salad or sunshine pasta salad.
4. Instead of a burger…
…Grill chicken or fish instead.
While hamburgers and hot dogs are traditional favorites, chicken (with the skin removed), fish, and pork tenderloin make delicious, lower-fat alternatives. Try our dijon chicken salad for something different. Still really want a burger? Remember that fatty meats are a foods that cause heartburn, so pick a lower fat cut of meat or try a turkey burger.
5. Instead of BBQ sauce…
…Season your chicken or meat with a dry rub.
Instead of BBQ sauce, which usually has a tomato base, try a dry rub. Teriyaki sauce or fresh herbs with olive oil also make tasty alternatives that aren’t a foods that cause heartburn.
6. Instead of ketchup…
…Top your burger with low-fat mayo or guacamole.
As with barbecue sauce, tomato-based ketchup is likely to bring on your symptoms, so try low-fat mayo or guacamole for a delicious change.
7. Instead of brownies for dessert…
…Enjoy a fruit-based dessert.
The combination of fat and chocolate in brownies is a dangerous one. Take advantage of summer’s bounty and enjoy slices of fresh watermelon, fresh berries, or our vanilla almond parfait.
Want to learn more about GERD-friendly diets? Read 5 steps to an effective acid reflux diet.
When you have GERD, avoiding foods that cause heartburn is essential. Managing what and how you eat can help minimize your symptoms and keep your GERD from getting worse. Focus on avoiding your trigger foods, watching your portions, and limiting your fat intake. And if you’re having a hard time thinking about making changes to your diet, ask yourself this: Isn’t feeling better worth it?