Increasing your intake of plant-based foods – like legumes, nuts and seeds – may significantly lower the risk of experiencing gastroesophageal reflux disease (GERD) symptoms.
Conversely, diets high in animal products, especially organ meats and fatty foods, are associated with a greater likelihood of reflux episodes.
Research published in the International Journal of Environmental Research and Public Health, was conducted in Al Madinah Al Munawarah, Saudi Arabia, and analysed dietary habits and GERD symptoms among 303 adults.
Key findings include:
- Protective foods: People who ate more legumes, nuts, seeds and dairy products were less likely to experience GERD.
- Trigger foods: Organ meats and high-fat animal products were linked to more frequent reflux.
- Demographics matter: Women and middle-aged individuals, especially those in their 40s and 50s, were more likely to report reflux symptoms.
The role of foods
Plant-based foods, which are rich in fibre and have anti-inflammatory properties, may help protect the oesophageal lining and promote better digestion. Individuals with more diverse plant-based diets, particularly those who consumed legumes and seeds, were at a lower risk of developing GERD.
In contrast, diets that included high amounts of organ meats and fatty foods were associated with an increased likelihood of GERD symptoms. However, not all animal-based foods were problematic.
Participants who consumed moderate amounts of milk and dairy products showed a reduced risk, suggesting that dairy may offer some protective benefits.
Lifestyle factors and reflux
The study also examined the influence of lifestyle and demographics on GERD risk:
- Gender: Women were more likely to experience GERD symptoms than men.
- Age: Middle-aged adults reported a higher likelihood of reflux.
- Education: Higher education levels were linked to greater dietary diversity, but those with higher education often consumed fewer dark leafy vegetables despite their benefits.
What this means
If you experience frequent heartburn or regurgitation, consider adjusting your diet to include more fibre-rich plant-based foods.
Incorporating legumes, seeds, and nuts into daily meals may help ease symptoms. Additionally, monitoring high-fat and animal-based foods could further reduce reflux episodes.
Consulting with a healthcare provider about dietary changes can also support long-term reflux management and reduce reliance on medications.
Small shifts towards a plant-based diet may make a big difference in improving overall digestive health.
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