There are acids in the digestive system that help break down the food you eat so it can be easily absorbed and used by your body to prove energy. Naturally, there is a systematic pattern to the way these acids flow and function. However, this flow is disrupted when the acids start to flow in the reverse direction, that is, from the stomach back into the esophagus. This leads to GERD, also called Gastro-Esophageal Reflux Disease. One of the symptoms of GERD is heartburn, which is the burning sensation you feel sometimes after a heavy meal, or the irritation or discomfort you feel in the chest area when you eat certain types of foods that are spicy, or when you consume too much alcohol. It can be accompanied by a sour taste in the mouth, vomiting, cough, difficulty in swallowing, abdominal pain and other such symptoms.

Aside from medication, there are certain dietary measures that one can take to manage this condition or even avoid developing it. This article discusses 3 such foods that can help one manage or prevent heartburn and GERD.

Oats
For some people, fiber-rich oats are a regular breakfast staple. This easily digestible whole grain not only keeps you feeling full for a long time; it also reduces constipation and acid reflux. Packed with multiple B vitamins, unsweetened oats can be cooked with plain water and added to warm almond milk. You could additionally include some fruits like bananas, berries, melons, apples, or pears (that is all non-citrus and low in acid) along with sliced almonds and walnuts for a wholesome morning meal.

Ginger
A potent antidote to acid reflux is ginger, albeit in minimal doses. Alleviating symptoms of GERD, this anti-inflammatory food can be enjoyed in moderation in so many diverse ways every day. Steep fresh ginger in a pot of hot water to make a sharp-tasting herbal tea, use it as garnishing in warm soup, or add ginger juliennes to your stir-fried vegetables. The phenolic compounds in ginger reduce gastrointestinal irritation, making it one of the top foods to prevent heartburn and GERD.

Fish and seafood
Shrimps, lobsters, and omega-3 rich cold-water fish like sardines, cod, trout, mackerel, and salmon are healthy sources of fat and protein that decrease excessive inflammation and soothe heartburn and GERD symptoms. Only make sure the fish and seafood you consume are not farm-raised but are from natural sources, and cooked in a healthy way. They can be baked, sautéed, or grilled according to your preference.

Chocolates, acidic foods, onions, red meat, deep-fried and oily foods, mint, vinegar, sugary carbonated beverages, and alcohol are all edibles that can worsen your heartburn and GERD. Hence it is ideal to keep away from these. A multi-disciplinary approach is the best way to treat or manage the condition’s symptoms. Over-the-counter medications, lifestyle changes, and simple modifications in your diet go a long way in helping with the same.