Up to 30% of people in North America experience gastroesophageal reflux disease or GERD. They deal with uncomfortable symptoms, including burning sensations in the chest and throat, chest pains, and trouble after eating certain foods. One cause of digestion trouble is acid reflux, which occurs when the lower part of the esophagus fails to function properly. Mounting research suggests that dietary modifications can allay acid reflux symptoms.


1. Greens

A 2018 scientific review in Gut and Liver noted that obesity is a significant risk factor for acid reflux. This article mentions a large study in which women who lowered their BMI also experienced a 40% reduction in acid reflux symptoms. Including leafy green vegetables such as spinach, kale, collards, and lettuce in an acid reflux diet can add volume, nutrients, and fiber to meals. These foods promote satiety and even help burn fat. Some people with GERD may better tolerate these vegetables cooked, as raw salads may aggravate the heartburn.

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