Key TakeawaysA new study found that reducing simple sugars may improve GERD.The findings were not directly related to weight loss and more research is needed to understand why cutting back on simple sugars can help with GERD symptoms.Experts say people with GERD don’t need to fully give up simple sugars to see these benefits.

Key Takeaways

A new study found that reducing simple sugars may improve GERD.The findings were not directly related to weight loss and more research is needed to understand why cutting back on simple sugars can help with GERD symptoms.Experts say people with GERD don’t need to fully give up simple sugars to see these benefits.

Heartburn vs. Acid Reflux vs. GERD: Everything You Need to Know

In addition to sugars, people with GERD might feel like there’sa never-ending list of foods to avoid, including citrus fruit, chocolate, and tomato sauce.

However, Heidi Silver, RD, MS, PhD, a professor of medicine at the Vanderbilt University Medical Center and senior author of the study, said that it’s not necessary for people with GERD to completely give up simple sugars.

“Reducing intake is a more sensible and satisfying approach,” Silver told Verywell in an email.

Simple vs. Complex CarbsNot all carbohydrates are the same. Simple carbs, which are mainly composed of sugars, can quickly increase blood sugar levels. Foods with simple sugars often lack fiber or other vitamins and minerals that can aid in digestion.Some examples of foods with simple sugars are candy, processed foods, and soda.Complex carbs, on the other hand, provide a slow release of blood sugar and typically contain fiber and other nutrients that support digestion.These can include beans, whole-grain bread, and starchy vegetables.

Simple vs. Complex Carbs

Not all carbohydrates are the same. Simple carbs, which are mainly composed of sugars, can quickly increase blood sugar levels. Foods with simple sugars often lack fiber or other vitamins and minerals that can aid in digestion.Some examples of foods with simple sugars are candy, processed foods, and soda.Complex carbs, on the other hand, provide a slow release of blood sugar and typically contain fiber and other nutrients that support digestion.These can include beans, whole-grain bread, and starchy vegetables.

Not all carbohydrates are the same. Simple carbs, which are mainly composed of sugars, can quickly increase blood sugar levels. Foods with simple sugars often lack fiber or other vitamins and minerals that can aid in digestion.Some examples of foods with simple sugars are candy, processed foods, and soda.

Complex carbs, on the other hand, provide a slow release of blood sugar and typically contain fiber and other nutrients that support digestion.These can include beans, whole-grain bread, and starchy vegetables.

Why Cutting Back on Simple Carbs Reduces Acid Reflux

More research is needed to understand exactly why reducing simple carbs improves GERD. But experts speculate that carbs are sometimes hard to digest, which can lead to delayed gastric emptying and put more pressure on the muscles between the stomach and the esophagus, called the lower esophageal sphincter (LES).

“Without the right kinds of healthy bacteria in our digestive system, those carbohydrates will not digest fully or properly, and they could essentially create gas and bubbles,” saidAmy Bragagnini MS, RD, CSO, a clinical oncology dietitian at Trinity Health Lacks Cancer Center and spokesperson for the Academy of Nutrition and Dietetics.

The gas could bubble up and make acid reflux worse, Bragagnini added.

13 Home Remedies for Acid Reflux Relief

Balance and Moderation are Key

GERD diet recommendationsoften focus on avoiding foods that can slow digestion andreduce pressure on the LES.Yadlapati said that it’s more important to focus on portion size and meal time than cutting out the entire laundry list of potential “trigger” foods.

Larger meals take longer to digest and put more pressure on the LES, hence more likely to cause reflux. Small portion sizes can help move food from the stomach to the small intestine faster.

Eating too late at night might also worsen GERD symptoms because you might lie down in a position that provokes reflux before your meal is fully digested. Yadlapati said she encourages her patients to stop eating at least three hours before bedtime.

“If you want to go out on a Friday night or Saturday night and have late-night snacks and drinks, it’s okay to live your life,” Yadlapati said. “But know that you’re probably going to have some symptoms and just don’t be alarmed when that occurs.”

What This Means For YouReducing simple carbs in your diet may improve your GERD symptoms, but you don’t need to cut them all out overnight. Consider speaking with a healthcare provider about how you can reasonably cut back on your simple carbs intake while still getting to enjoy the foods you love.

What This Means For You

Reducing simple carbs in your diet may improve your GERD symptoms, but you don’t need to cut them all out overnight. Consider speaking with a healthcare provider about how you can reasonably cut back on your simple carbs intake while still getting to enjoy the foods you love.

5 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.El-Serag HB, Sweet S, Winchester CC, Dent J.Update on the epidemiology of gastro-oesophageal reflux disease: a systematic review.Gut.2014;63(6):871–880. doi:10.1136/gutjnl-2012-304269Gu C, Olszewski T, King KL, Vaezi MF, Niswender KD, Silver HJ.The effects of modifying amount and type of dietary carbohydrate on esophageal acid exposure time and esophageal reflux symptoms: a randomized controlled trial.Am J Gastroenterol. 2022;117(10):1655-1667. doi:10.14309/ajg.0000000000001889American Heart Association.Carbohydrates.Johns Hopkins Medicine.GERD diet: foods that help with acid reflux (heartburn).International Foundation for Gastrointestinal Disorders.About GERD - diet and lifestyle changes.

5 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.El-Serag HB, Sweet S, Winchester CC, Dent J.Update on the epidemiology of gastro-oesophageal reflux disease: a systematic review.Gut.2014;63(6):871–880. doi:10.1136/gutjnl-2012-304269Gu C, Olszewski T, King KL, Vaezi MF, Niswender KD, Silver HJ.The effects of modifying amount and type of dietary carbohydrate on esophageal acid exposure time and esophageal reflux symptoms: a randomized controlled trial.Am J Gastroenterol. 2022;117(10):1655-1667. doi:10.14309/ajg.0000000000001889American Heart Association.Carbohydrates.Johns Hopkins Medicine.GERD diet: foods that help with acid reflux (heartburn).International Foundation for Gastrointestinal Disorders.About GERD - diet and lifestyle changes.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

El-Serag HB, Sweet S, Winchester CC, Dent J.Update on the epidemiology of gastro-oesophageal reflux disease: a systematic review.Gut.2014;63(6):871–880. doi:10.1136/gutjnl-2012-304269Gu C, Olszewski T, King KL, Vaezi MF, Niswender KD, Silver HJ.The effects of modifying amount and type of dietary carbohydrate on esophageal acid exposure time and esophageal reflux symptoms: a randomized controlled trial.Am J Gastroenterol. 2022;117(10):1655-1667. doi:10.14309/ajg.0000000000001889American Heart Association.Carbohydrates.Johns Hopkins Medicine.GERD diet: foods that help with acid reflux (heartburn).International Foundation for Gastrointestinal Disorders.About GERD - diet and lifestyle changes.

El-Serag HB, Sweet S, Winchester CC, Dent J.Update on the epidemiology of gastro-oesophageal reflux disease: a systematic review.Gut.2014;63(6):871–880. doi:10.1136/gutjnl-2012-304269

Gu C, Olszewski T, King KL, Vaezi MF, Niswender KD, Silver HJ.The effects of modifying amount and type of dietary carbohydrate on esophageal acid exposure time and esophageal reflux symptoms: a randomized controlled trial.Am J Gastroenterol. 2022;117(10):1655-1667. doi:10.14309/ajg.0000000000001889

American Heart Association.Carbohydrates.

Johns Hopkins Medicine.GERD diet: foods that help with acid reflux (heartburn).

International Foundation for Gastrointestinal Disorders.About GERD - diet and lifestyle changes.

Meet Our Medical Expert Board

Share Feedback

Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit

Was this page helpful?

Thanks for your feedback!

What is your feedback?OtherHelpfulReport an ErrorSubmit

What is your feedback?