GERD (gastroesophageal reflux disease) is a condition where the acid-containing contents in the stomach leak upwards into the esophagus. GERD is also called chronic acid reflux. Doctors often talk about burning sensations in the chest and heartburn, but the depth of GERD is comprehensible only to those with the disease. Symptoms can arise when you least expect them, but you can escape them by avoiding certain trigger foods.

1. Trigger journal
Each individual’s triggers are different, and the best way to find out what your triggers are is by using a trigger journal or trigger log. You should note what foods you eat each day as well as the activities you did that day. When you experience the symptoms, you can identify the triggers. Note down the time you ate and how much you did. All this can determine if there are patterns that you can avoid in the future to ensure you do not repeat eating habits that trigger GERD symptoms. No specific diet can prevent symptoms, but a trigger journal can help your doctor formulate a menu that works for you. Some common triggers of GERD are listed below.

2. Large meals
Heartburn is most likely after large meals. When the stomach stretches after a large meal, there is pressure on the Lower Esophageal Sphincter or LES. This muscle prevents food from traveling up the esophagus. In GERD patients, this muscle is already weak, and thus overeating only makes matters worse. Eating large amounts of any food is known to trigger heartburn.

3. Fatty foods
Fatty foods and substantial portions of it, especially late in the night, are three triggers rolled in one. Greasy foods are a no-no since they stay in the stomach longer, making your stomach produce more significant amounts of acid. More acid in the stomach means your belly is more irritated. Fatty and greasy food leads to a relaxed LES, making it easier for the stomach’s contents to ride back into the throat.

4. Milk
Many research studies indicate that people with GERD experience symptoms after consuming cow’s milk. Those who struggle with bloating or abdominal discomfort after eating dairy products experience GERD symptoms as well. Whole fat milk is the worst, but skimmed or non-fat milk can also aggravate symptoms in some people. Fat in milk can exacerbate acid reflux, while non-fat milk can buffer the stomach lining and acidic stomach contents. Use a trigger journal to identify your reactions. Low-fat yogurt soothes the stomach and provides the probiotics you need for a balanced intestinal microbiome.

5. Beverages
Certain beverages can trigger GERD symptoms. Carbonated drinks aggravate acid production. Caffeinated beverages, decaffeinated coffee, and alcohol have a negative impact and trigger heartburn and acid reflux. Citrus and tomato juice are acidic and hence do not do the stomach any favors either.

6. Other foods
Chocolate contains methylxanthine, which relaxes the LES. Spicy foods, onions, and garlic trigger heartburn symptoms in people with GERD. Mint and mint-flavored products can also provoke acid reflux symptoms. While some foods and alcohol trigger acid production, others relax the LES causing flow back of stomach contents. Remember always to consider your allergies and intolerances.