Gastroesophageal reflux disease (GERD) occurs when stomach acid flows back into the esophagus. Common symptoms include heartburn, acid reflux, nausea, chest pain, difficulty swallowing, hoarseness, persistent coughing, and a bitter taste in the mouth.

Being overweight or obese increases pressure on the stomach and the lower esophageal sphincter, weakening its tone and promoting the reflux of acid and other substances from the stomach. For individuals with reflux seeking weight loss, it is advisable to avoid methods such as consuming diet sodas, drinking large amounts of water before meals to fill the stomach, or eating acidic fruits like plums, grapefruit, grapes, and pomegranates, as these can exacerbate symptoms.

Instead, focus on alkaline foods that can neutralize stomach acid, such as green leafy vegetables and various nuts. Foods like bread, oatmeal, chia seeds, and flax seeds contain easily digestible proteins that can help prevent acid erosion in the stomach and limit acid reflux into the esophagus. Peas, green beans, and red beans provide rich fiber and amino acids, also contributing to preventing gastroesophageal reflux and maintaining a stable weight.

Banana bread can help neutralize acid, reduce reflux, and does not cause weight gain. *Illustration: Duc Hanh*.

You can also consume lean, low-fat proteins to help neutralize acid, including: skinless chicken breast, fish, shrimp, tofu, egg whites, and pork tenderloin. Low-acid fruits like bananas, papayas, watermelons, pears, and apples are beneficial for individuals with reflux. Yogurt not only aids in faster food digestion but also contains beneficial probiotics for gut health. However, avoid eating yogurt on an empty stomach.

Individuals with reflux should avoid fast food, fried foods, and animal fats, as these can cause bloating, weight gain, and excess acid. Limit high-acid fruits such as lemons, oranges, tangerines, grapefruits, and tomatoes, as well as spicy foods, chili, pepper, alcohol, beer, coffee, and sweets.

To prevent stomach overload, eat 4-5 small meals daily instead of three large ones. Chewing thoroughly aids easier digestion. Avoid lying down or engaging in strenuous activity immediately after eating, and ensure your last meal of the day is at least 2-3 hours before bedtime.

This advice is provided by Nutritionist Bui Thi Phuong Linh, from the Endocrinology - Diabetes Unit, Tam Anh General Clinic District 7.