Many people with GERD (acid reflux) try to avoid certain foods that trigger their symptoms, sticking to safer options that don't cause as much discomfort. However, understanding what's really causing these issues and how to manage them can make a big difference in your daily life.
The Role of Acid Reducing Medications
Medications like proton pump inhibitors (PPIs) and H2 blockers are often used to reduce stomach acid and manage GERD. But while they can help, they might also lead to problems if used for too long. These medications can change the natural balance of acids in your stomach, which might cause issues like vitamin B12 and magnesium deficiencies, a higher chance of broken bones, and infections.
Reduce the risks of side effects:
If you find yourself needing PPIs regularly, try spacing out meals to give your stomach time to digest without overwhelming it. Incorporate foods rich in nutrients that might be depleted by these medications, like leafy greens for magnesium and fortified cereals for vitamin B12.
Low Stomach Acid Causes Reflux, Too!
A common misconception is that only high stomach acid causes reflux, but low stomach acid can also be a problem. If your stomach doesn’t produce enough acid, it can’t digest food properly. This can lead to gas, bloating, and pressure that pushes stomach contents back into your esophagus, causing reflux. Relying too much on acid-reducing meds might actually make this worse over time.
What to do if you suspect low stomach acid is the cause:
If you suspect low stomach acid, start your meal with a small salad with a vinegar-based dressing or sip on a bit of apple cider vinegar diluted in water before eating. This can help kickstart your digestion.
Find the Symptoms, Find the Root Cause
When dealing with GERD, it’s important to consider all your symptoms, not just heartburn and reflux. Other signs like bloating, nausea, cramps, and less frequent bowel movements can give you clues about your overall digestive health. Here are some common behaviors that we can look out for when trying to make sense of our symptoms:
- Infrequent eating: Additionally, our body is constantly producing small amounts of stomach acid in preparation for food intake. When you go long periods without eating, your gut still makes acid; however, without any food onboard to absorb and use the stomach acid and keep it moving along through your gut, that acid builds, and can cause or even worsen reflux symptoms.
- Not enough plants: Also notable is the role of soluble fibers in digestion: soluble fiber absorbs liquid in the gut, including acids, and helps that liquid pass through our system. When we have a diet low in soluble fibers (like that from fruits, vegetables, whole grains, legumes, and seeds), this can also
Also, pay attention to your body's responses to stress, life changes, and certain medications. If your symptoms begin suddenly after surgery, taking antibiotics, or going through a stressful event, there could be an underlying medical issue that needs attention. In the case of antibiotics, consider incorporating probiotic-rich foods like yogurt, kefir, or fermented vegetables like kimchi or sauerkraut into your diet to help rebalance your gut flora.
If your symptoms have gradually worsened over time, that might suggest different approaches to managing your condition, and likely requires a consult with one of our dietitians specializing in gut health to help you get to the root cause.
Assess your symptoms carefully:
- Look at your poop: The Bristol Stool Chart can help you better understand your bowel movements and what they might be telling you about your digestion.
- Food and symptom tracking: Keep a food and symptom diary- note not just what you eat, but how you feel afterward—both immediately and hours later. This can help you spot trends and identify behaviors and foods that might be causing problems, beyond the usual suspects like spicy foods or caffeine.
Takeaways
Effectively managing GERD means understanding how your medications work, considering the impact of low stomach acid, and looking at the full picture of your symptoms. Through understanding the root cause, and building a treatment plan, you can find relief and improve your digestive health… all while reducing your reliance on prescription medications!