One habit which has helped me fight GERD is eating early. If I am eating late at night, I eat only a light salad or I will have to go for a long walk.

When I passed my MBBS and waiting for my PG course to start, the excessive night duties took its toll on my tummy. One morning I woke up with a burning stomach and no amount of Mucaine gel and antacids could help. After drinking copious quantities of cold milk, I had to take  IV Pantoprazole which finally worked, stopping the slow burn. But I ama person who believes in gut feeling and I knew I needed to change something, for this to get better.

The same burn started from my first trimester again and that’s another story. My tummy seemed to be on a timer. Eat on time and the right food or I will remind you how angry I am. The word Hangry makes sense right?. I started having dinner by eight for the last one year and my need for PPI has reduced drastically even with late nights and work stress.

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Why eating early, gives GERD relief

After dinner, you are awake at least two to three hours making your food get digested and it passes lower in the gut. The late-night lowers your BMR and slows down digestion. Heavy meals with protein and fat may take up to 16 hours to fully digest. If all that goes in late at night that means it all stays in your tummy, together with the large amount of acid that the stomach lining secretes. All the good food which made you smile will end up making you bloated, overfull and uncomfortable. Exactly the reason I started eating earlier in the evening.

Check out my Book on Nutrition, Diet Myths, and Life 

So how to battle Reflux?

Protein works best in breakfast and a light source at lunch. Have a salad with your meals. They not only help you feel fuller but also better. But remember when you have an early dinner you need to balance it by going to bed on time and never skipping breakfast.

Lunch/Dinner Ideas to prevent Acid reflux

Any kind of veg side dish, with Tawa roti and salad. Vegetable dish is better than one with animal protein, during dinner to beat reflux. It takes a larger quantity of stomach acid to break down animal protein. This means your stomach stays full of acid longer. Dinner needs to be light and easily digestible to prevent acidic reflux.

Eat local, seasonal veggies. Right now we are having Bottle gourd, pumpkin, ladies finger,

Drumsticks Yard long beans(borboti),parwal/potol or pointed gourds,

Mixed veggies

If you want to have animal protein, eggs and fish are easier to digest than chicken. Chicken is, however, less heavy on your tummy than mutton and all other red meat. The portions are up to you. But less food works when it comes to dinner.Chicken ,mutton is best skipped during active GERD and my patients have less symptoms when they skip this during dinner .

The cooking style for GERD relief

Less oil, steamed food, maybe air-fried.Boiled and lightly stir-fried.If irritation persists check what you are eating just before it starts.Whether it’s throughout the day or specific time.Avoid oily food.Mustard oil cannot be used.Sesame seed oil and olive oil is better for persistent burning sensation.

Low on spices skips jeera, red chili,garam masala, mustard paste and all food which causes you to feel hot.

Green chillis in moderation.A basic, cucumber, carrots, onion, salad with zero oil dressing!

Tomatoes,brinjal,capsicum is best skipped to avoid aggravation of symptoms .

Plenty of water and exercise every day.Don’t sit after a meal.Do light housework atleast for 20 minutes and bedtime 2 hours after dinner .Early dinner works to help you digest food easily.

Should you drink water while eating .Short answer is no.Have water before your meal or 20 minutes after eating.

Skip sweets absolutely until you get better.Dinner by 8 pm latest.Bedtime atleast 2 hrs after your meal.Don’t drink water with meals but 20min later.

While severe GERD and dyspepsia need medication,  lifestyle modifications are the pillars without which the treatment is never complete.

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GERD relief and You

Reflux and GERD are hard to battle if you don’t commit to it. Commitment to a reflux free life means choosing the right food, eating on time, exercising and lowering stress.

• What you choose
• How you eat
• When you eat
• How much you eat
• Saying no to alcohol
• Saying no to caffeine-containing drinks after 4 pm.
• Skipping processed food, soft drinks

If you can skip dessert skip it . In case you do crave a piece of chocolate or that laddu, remember to have only one piece and have some more salad as a palate cleanser. Avoiding the sweet dish goes a long way in fighting reflux. More on that later.

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