Summer is in full swing, bringing sunny days, barbecues, picnics, and a variety of outdoor gatherings. While this season is perfect for enjoying delicious food and socializing, it can also be challenging for those who suffer from acid reflux or gastroesophageal reflux disease (GERD). Let’s explore how to manage acid reflux and GERD during the summer so you can enjoy all the festivities without discomfort.
What is gastroesophageal reflux disease?
Gastroesophageal reflux disease, or GERD, occurs when the valve at the entrance to the stomach, known as the lower esophageal sphincter (LES), fails to function properly. Normally, this valve closes tightly after food passes through it into the stomach. However, if it doesn’t shut all the way or opens too much, acid in the stomach and undigested food can flow back up through the esophagus. This backward flow, or reflux, causes an unpleasant acidic taste in the mouth and may lead to a burning sensation or the urge to vomit.
Occasional heartburn or acid reflux is common and often not a cause for concern. But if these symptoms occur more than twice a week or continue for several weeks without relief from over-the-counter antacids, it may be a sign of GERD, and seeking medical advice is essential.
Foods and drinks to avoid at summer gatherings
Certain foods and beverages are known to trigger acid reflux by irritating the stomach, slowing down digestion, or causing the LES to relax, allowing stomach contents to re-enter the esophagus.
At summer cookouts, picnics, and beach outings, it’s wise to be mindful of your food choices. Here are some items to limit or avoid to keep reflux at bay:
- Tomatoes and tomato-based sauces: Found in many summer dishes like pasta salads and salsas, tomatoes can trigger heartburn.
- Citrus fruits and juices: While refreshing, citrus can increase acid production.
- Spicy foods: Hot peppers, chili powder, and spicy marinades can irritate the esophagus.
- Fried and fatty foods: Common at barbecues, these can slow digestion and lead to reflux.
- Chips and processed snacks: These often contain high levels of fat and salt, which can trigger symptoms.
- Chocolate: A favorite summer treat, but one that can relax the LES.
- Fatty meats: Sausages, burgers, and other fatty cuts can be hard to digest.
- Alcohol: Summertime cocktails may be tempting, but they can weaken the LES.
- Caffeine and carbonated drinks: Soda, iced coffee, and energy drinks can contribute to reflux.
- Garlic and onions: These popular seasoning ingredients can cause heartburn.
- Dairy products: Ice cream and creamy salads can be difficult to digest.
Healthy Foods to Enjoy This Summer
Opt for foods that are less likely to trigger reflux and can help keep your digestive system in balance.
- Whole grains: Brown rice and oatmeal are high in fiber and can help prevent overeating.
- Non-citrus fruits: Bananas, melons, and berries are refreshing and less likely to cause heartburn.
- Vegetables: Carrots, cucumbers, sweet potatoes, and leafy greens are gentle on the stomach.
- Lean proteins: Grilled chicken, turkey, and fish are excellent options.
- Herbal teas: Ginger or chamomile tea can soothe the stomach.
Additional tips for managing reflux during summer
In addition to being mindful of your diet, here are some tips to help manage reflux during the warm months:
- Stay hydrated: Drinking plenty of water helps with digestion. Keep a water bottle handy when enjoying an alcoholic beverage.
- Eat smaller meals: Enjoy smaller portions throughout the day and have a healthy snack before attending a barbecue or picnic to avoid overeating.
- Avoid lying down after eating: Go for a leisurely walk instead of lying down, which can trigger reflux.
- Sleep smart: Elevate your head with extra pillows at night to reduce nighttime reflux.
- Wear loose, comfortable clothing: Opt for lightweight summer attire that doesn’t constrict your midsection.
Don’t let acid reflux and GERD ruin your summer fun. Enjoy the season with a few mindful adjustments, and you’ll be able to savor the sunshine and all the tasty treats summer has to offer.
Find an ENT specialist for treatment
If you’re experiencing persistent symptoms, find an ENT specialist near you to discuss your treatment options.