GERD Can Be Managed Healthily With A Vegan GERD Diet

GERD DIET

Martin AlvarezByMartin Alvarez
Updated on 8/14/2022

A vegan GERD diet that is high in whole plant foods may be able to help bring a resolution to the symptoms associated with GERD (Gastroesophageal Reflux Disease) if consumed in a high-protein, low-fat, and low-carbohydrate water diet.

Do you sometimes suffer from acid reflux and heartburn, which may be uncomfortable? You're not alone! If you also have gastroesophageal reflux disease (GERD), you may experience symptoms of this bothersome illness many times per week. What steps can you take to fix the problem to ensure it does not happen again? The medical name for regular acid reflux that occurs more than twice a week is GERD. If you follow a diet that is mainly composed of plant-based foods, you may be able to alleviate some of the symptoms associated with this condition. A diet high in plants, such as vegetarianism or veganism, and even the plant-centric Mediterranean diet, is known to be effective in reducing the symptoms of laryngopharyngeal reflux, also known as acid reflux in people with this condition.

What Are The Roots Of GERD?

Roots Of GERD

Gastroesophageal reflux disease (GERD) occurs when the lower esophageal sphincter (LES) is not closing correctly or is not tightening up as it should. When you swallow, the lower esophageal sphincter (LES) is intended to open up and relax, and then it is expected to shut again when you have finished drinking and eating. This can result in a painful and burning feeling in the esophagus if the lower esophageal sphincter (LES) does not close properly and stays open, which results in hydrochloric acid (HCl) traveling back up into the stomach from the stomach. Because the HCl acid found in the body spans from 1 to 3 on the pH scale, the burning sensation may be rather severe. Battery acid is on the lower end of the pH spectrum, while lemon juice is on the higher. In addition to being unpleasant, symptoms associated with GERD might include frequent throat clearing, coughing, and persistent sore throat.

What To Eat To Alleviate GERD?

Alleviate GERD

Acid reflux symptoms may be significantly alleviated by adopting a plant-based lifestyle, such as a vegetarian or vegan diet, or even an eating pattern reminiscent of the Mediterranean. There is a strong emphasis on eating all whole, unprocessed plant foods as part of a plant-based diet, such as fruits, vegetables, grains, nuts, seeds, and legumes. As a result of this research, there is a growing body of evidence supporting this way of eating. A recent study shows that using a Mediterranean diet reduces acid reflux symptoms by approximately 40% compared to following a standard diet and treating acid reflux with proton pump inhibitors (PPIs). This is compared to a reduction of 27 percent when following a regular diet and treating acid reflux with PPIs. Proton pump inhibitors are typically found in over-the-counter heartburn remedies such as Prilosec, Prevacid, and Nexium. PPIs help treat acid reflux and disorders characterized by long-term acid reflux, such as GERD; nonetheless, evidence indicates dangers associated with using PPIs. According to recent research, patients using PPIs for an extended period may have adverse health impacts. An association has been found between the use of proton pump inhibitors (PPIs) and dementia, as well as the development of renal disease, a lack of micronutrients, and a decrease in bone mineral density as a result of the use of these medications.

One further research conducted in 2017 found that persons with acid reflux who eat a plant-based diet consisting primarily of fruit, vegetables, legumes, nuts, and whole grains with high quantities of fiber had a 63 percent decrease in symptoms after just six weeks of following the diet. According to the study, following a diet consisting primarily of plant foods was more beneficial than over-the-counter drugs. Meals derived from plants may include phytochemicals and compounds with potential health benefits. Several benefits are associated with these phytochemicals, one of which is their ability to reduce inflammation, which contributes to the unpleasant consequences of acid reflux, which are often associated with these chemicals.

Try a couple of these additional ways to control GERD and eat a more plant-based diet. To improve the symptoms of gastroesophageal reflux disease (GERD), the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) suggests eating many small meals throughout the day. The NIDDK recommends avoiding items that might act as triggers, such as chocolate, coffee, and oily or spicy meals.

The Best Foods for GERD

The Best Foods for GERD

Acid reflux symptoms may be significantly alleviated by adopting a plant-based lifestyle, such as a vegetarian or vegan diet, or even an eating pattern reminiscent of the Mediterranean. A plant-based diet emphasizes consuming plant foods in their complete, unprocessed forms, such as fruits, vegetables, grains, nuts, and seeds. There is substantial evidence to support this way of eating based on the findings of this study. Recent studies have found that following a Mediterranean diet and treating acid reflux with proton pump inhibitors (PPI) is associated with a reduction of symptoms of acid reflux by approximately 40%, compared with a decrease of 27 percent when following a standard diet and treating acid reflux with proton pump inhibitors (PPIs). Proton pump inhibitors are typically found in over-the-counter heartburn remedies such as Prilosec, Prevacid, and Nexium. PPIs help treat acid reflux and disorders characterized by long-term acid reflux, such as GERD; nonetheless, evidence indicates dangers associated with using PPIs. According to recent research findings, patients using PPIs for an extended period of time may have adverse health impacts. An association has been found between the use of proton pump inhibitors (PPIs) and dementia, as well as the development of renal disease, a lack of micronutrients, and a decrease in bone mineral density as a result of the use of these medications.

One further research conducted in 2017 found that persons with acid reflux who eat a plant-based diet consisting primarily of fruit, vegetables, legumes, nuts, and whole grains with high quantities of fiber had a 63 percent decrease in symptoms after just six weeks of following the diet. According to the study, following a diet consisting primarily of plant foods was more beneficial than over-the-counter drugs. Meals derived from plants may include phytochemicals and compounds with potential health benefits. Several benefits are associated with these phytochemicals, one of which is their ability to reduce inflammation, which contributes to the unpleasant consequences of acid reflux, which are often associated with these chemicals.

Try a couple of these additional ways to control GERD and eat a more plant-based diet. To improve the symptoms of gastroesophageal reflux disease (GERD), the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) suggests eating many small meals throughout the day. The NIDDK recommends avoiding items that might act as triggers, such as chocolate, coffee, and oily or spicy meals.

Trying To Avoid GERD By Eating More Plant-Based Foods

Plant-Based Foods

Aim for a plant-based diet by concentrating on consuming fruits and vegetables that have been little processed and in their complete form, as well as grains, nuts, seeds, and legumes like beans and lentils. I was looking to see if the Mediterranean diet might provide you with some valuable ideas as a starting point for your new eating plan. Suppose you are new to following a plant-based diet, as this is an excellent transition from the typical American diet, which is meat-rich, to one predominantly based on plants. The Mediterranean diet places an emphasis not only on the consumption of healthy fats but also on the consumption of whole. These plant-based foods have undergone limited processing and are rich in fiber. It is recommended that individuals consume more healthful sources of protein, such as legumes, nuts, and seeds.

Guidelines For A Plant-Based Diet To Treat GERD

Guidelines For A Plant-Based Diet To Treat GERD

Try eating more plant-based foods to control gastroesophageal reflux disease (GERD) better.

  • Olive oil is excellent to cook with. Cooking with extra virgin olive oil and using it to season salads is perfect for this versatile oil. Compared to other vegetable oils, it undergoes the least amount of processing and retains its nutritional profile of fatty acids.
  • Eat More Vegetables. Plant-based options readily available and simple to prepare include superstars of the Mediterranean diet such as olives, avocados, tomatoes, mushrooms, carrots, eggplant, onion, garlic, and bell peppers. Green vegetables, olives, avocados, tomatoes, mushrooms, carrots, and bell peppers are also good choices. The fact that you suffer from acid reflux is caused by eating tomatoes which causes this condition to occur. Therefore, limiting your consumption of tomatoes is probably a good idea to relieve your symptoms if you have acid reflux.
  • Fit Fruit in. The sweet addition of fruit with a fibrous peel, such as berries and apples, as well as the tart seeds of a pomegranate, is an excellent choice for a balanced eating plan. Bananas are simple to digest and contain suitable electrolytes for the body. Citrus fruits are suggested because of the high levels of antioxidant vitamin C that they contain. However, citrus fruits have been shown to cause acid reflux in some individuals, so if you have this condition, you may want to reduce the number of citrus fruits in your diet.
  • Remember Fiber. Consumption of plant-based foods that are high in fiber, such as lentils, beans, chickpeas, and whole grains, is an essential component of this lifestyle. A fantastic way to get more fiber into your diet is to consume chickpeas in the form of hummus with pita bread made from whole wheat.
  • Pick up some healthy fats and eat them in moderation. Choose foods rich in healthy fats like avocados, nuts, seeds, and olives to include in little quantities as part of your meals. Moderation is the key.
  • Alternatives to Dairy that Come from Plants: A diet rich in calcium and vitamin D, such as plant-based milk, cheese, and yogurt, is essential for maintaining healthy bones.
  • Plant-based proteins should be piled high. To ensure that you get enough protein in your diet, you should focus on eating pulses like beans and lentils, almonds (which also include the antioxidant vitamin E and healthy fats that are good for your heart), and foods made from soy. Pumpkin, flax, and chia seeds, among others, are rich in protein and fiber and may be found in various foods.
  • Keep your body well hydrated. As we all know, drinking plenty of water is a great way to stay hydrated. However, it is also essential to remember that drinking drinks containing caffeine may increase the probability of experiencing acid reflux symptoms in some individuals. 

How familiar are you with the vegan GERD diet by now?