Most of us dismiss that burning sensation in the chest as ‘acidity’ after a spicy meal and hunt for home remedies like ajwain. But when acid reflux happens repeatedly and starts affecting daily life, it may be gastroesophageal reflux disease (GERD).
GERD occurs when stomach contents, including acid, repeatedly flow back into the oesophagus. This usually happens when the lower oesophageal sphincter (LES), the valve between the stomach and oesophagus, does not function effectively. The repeated exposure can irritate the oesophageal lining and cause symptoms such as heartburn, regurgitation, chest discomfort, difficulty swallowing, chronic cough or hoarseness.
The American College of Gastroenterology (ACG) Clinical Guideline, published in the American Journal of Gastroenterology in 2022, describes GERD as reflux of gastric contents into the oesophagus that results in symptoms or complications.
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What Triggers Acid Reflux?
There is no single GERD diet that works for everyone. Triggers vary from person to person, but commonly reported ones include:
- Spicy and high-fat foods
- Tomatoes and acidic foods
- Coffee and other caffeinated drinks
- Chocolate and peppermint
- Alcohol and carbonated drinks
- Large or late-night meals
A 2023 Harvard Health Publishing article, recommends eating smaller meals, identifying personal trigger foods and avoiding food for around three hours before bedtime. Importantly, this does not mean eliminating every potentially triggering food forever. Identifying your triggers is often more practical than following a highly restrictive diet.
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Are Indians More Prone To GERD?
It would be inaccurate to say that Indians are inherently more prone to GERD. However, research shows that GERD is certainly prevalent in India, with dietary and lifestyle patterns playing a role.
A multicentre study by the Indian Society of Gastroenterology, published in the Indian Journal of Gastroenterology in 2011, found significant GERD symptoms in 7.6 per cent of 3,224 participants. Fried foods, aerated drinks, tea and coffee were among the dietary factors associated with the symptoms.
More recent Indian research has also highlighted urban living, higher BMI and certain dietary and lifestyle habits as potential risk factors. A 2016 community-based study published in BMC Gastroenterology found GERD in 22.2 per cent of participants in southern India, with higher risk among people who were overweight or obese and those living in urban communities.
And according to a 2019 Indian Society of Gastroenterology position statement, published in the Indian Journal of Gastroenterology, GERD prevalence in India ranges from 7.6 per cent to 30 per cent, depending on the population and study design.
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How To Manage GERD?
Managing acid reflux naturally is often about making several small changes rather than finding one miracle food.
Start by eating smaller portions, slowing down during meals, and avoiding lying down immediately afterwards. If you experience night-time reflux, elevating the head of your bed may help. Maintaining a healthy weight, avoiding smoking and identifying individual food triggers can also reduce symptoms.
And diet is only one part of the picture. For people with frequent or persistent GERD symptoms, doctors may recommend proton pump inhibitors (PPIs), medicines that reduce the production of stomach acid and give the oesophagus time to heal. They are generally used when lifestyle changes alone do not provide enough relief, or when GERD is causing complications such as oesophagitis.
PPIs should be taken under medical guidance, particularly if symptoms are frequent or require long-term treatment. Persistent heartburn, difficulty swallowing, unexplained weight loss, vomiting or chest pain should always be evaluated by a healthcare professional.
A Diet Plan That Works Around You
Managing GERD can become frustrating when every meal starts feeling like a guessing game. That is why a personalised approach can be more useful than a generic list of ‘GERD-friendly foods’.
UR.Life’s GERD Management Diet Programme is designed around your symptoms, goals and dietary patterns, with structured monitoring to help you understand what works for your body. Talk to our expert today!
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