It isn’t easy to have to turn down an evening out with friends or your favorite brunch spot because of Acid Reflux or Heartburn (GERD). Restaurants can be minefields of GERD triggers, and trying to make healthy choices with limited options can be frustrating.
Luckily, with a bit of knowledge and planning, it is possible to enjoy a meal out without regretting your decision!
Different food and drinks can cause various symptoms, meaning that no two people experience GERD in the same way. It is especially important to identify which type of foods cause Acid Reflux or Heartburn for you so that you can make healthy choices while eating out. If you can commit to keeping a food diary for a few weeks to track your food intake, you will be able to identify your Heartburn triggers accurately.
When it comes to choosing where to head out to dinner, consider the type of food on the menu. Different types of cuisine can trigger Acid Reflux or Heartburn (GERD) more than others. For example, crunchy tacos, cheesy nachos, and a salty margarita may sound like the perfect meal at a Mexican restaurant! However, acidic salsa, fried tortilla chips, and margaritas with citrus lime and alcohol could have you paying the consequences. Fortunately, you can usually find options that are more GERD-friendly while also adjusting the spice level of your dishes. Instead, opt for dishes like fajitas, burritos, and grilled meat or fish!
You don’t have to entirely forego your favorite foods just because of Acid Reflux or Heartburn! Many dishes can be tweaked to be more GERD-friendly; all you have to do is ask. For example, fried dishes can be baked or broiled, pasta dishes can be made with broth rather than tomato sauce, and most restaurants have the option to adjust the spice-level in their food.
Going right to sleep after a big meal is not ideal for anyone, but especially for those who suffer from Acid Reflux or Heartburn (GERD). The longer you can stay vertical after a meal, the less of a chance Acid Reflux or Heartburn symptoms will affect you. Between three to four hours of digestion time after a meal, before going to bed is the “sweet spot” to aim for when planning your evening out.
Making healthy and informed choices is the key to avoiding Acid Reflux or Heartburn while still enjoying your favorite restaurants, experimenting with new cuisines, and embracing your inner-foodie!
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