Post by @mollypelletier.rd

10 foods that helped me put my GERD into remission, with the research where it exists. For a long time I was doing everything right and still burning, so I know how discouraging the food question can feel. These became my staples. They were gentle on my system while I worked on my barrier, nervous system, and esophageal lining. Several are rich in soluble fiber. In a clinical trial, people with reflux who added fiber had fewer reflux episodes, less heartburn, and more pressure at the LES (the valve above your stomach) at rest. Ginger: In a double-blind trial, ginger helped the stomach empty about twice as fast. A stomach that empties sooner puts less pressure on that valve. I use fresh ginger in tea and stir-fries. Oats: a soothing, low-acid breakfast with soluble fiber. Ground flax: soluble fiber plus omega-3s. I stir it into oats or smoothies. Sweet potato: a gentle, fiber-rich carb that was easy on my stomach. Salmon: lean protein and omega-3s, a non-fried option I tolerated well. Soft-cooked green beans: low-acid and easy to digest when cooked until tender. Papaya: naturally sweet and gentle. Watermelon: hydrating and low-acid, an easy warm-weather snack. Cucumber: cooling, hydrating, and mild. Slippery elm: this one changed things for me. It soothed my throat and esophagus when they felt raw and irritated. Slippery elm is the reason @SequoiaSoothe exists. It soothed me so reliably that I built it into the formula at 1,000 mg per serving, alongside DGL and zinc carnosine, to support esophageal comfort. One honest note: food was one lever, not the whole fix. Want to know what's driving your reflux? My free 3-minute quiz is at the link in my bio. 📚 Morozov et al., 2018, World J Gastroenterol, prospective clinical trial, n=36, psyllium 5 g 3x/day for 10 days, reflux episodes 67.9 to 42.4, minimal resting LES pressure 5.4 to 11.3 mmHg, PMID: 29881238. Wu et al., 2008, Eur J Gastroenterol Hepatol, randomized double-blind trial, n=24 healthy adults, gastric half-emptying 13.1 vs 26.7 min, PMID: 18403946. Follow for more, and share this with someone who needs it. 💚 #acidreflux #GERD #gerddiet #refluxfriendlyfoods #refluxrelief