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Identifying and limiting personal trigger foods, which may include: High-fat or fried foods Chocolate Caffeinated beverages (coffee, tea, energy drinks) Carbonated drinks Alcohol Spicy foods Tomato-based products Citrus fruits Mint or peppermint Foods that are often better tolerated Many individuals with GERD benefit from meals that are lower in fat and easier to digest, such as: Lean proteins: chicken, fish, turkey, eggs, tofu, legumes Whole grains: oats, brown rice, whole wheat bread Non-citrus fruits: bananas, melons, apples, pears Cooked vegetables: carrots, zucchini, spinach, green beans Low-fat dairy products, if tolerated Practical nutrition strategies Eat smaller, more frequent meals instead of large meals