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avoid foods that trigger reflux such as caffeine chocolate citrus fruit tomato products carbonated beverages alcohol mint and full fat dairy foods don t wear tight belts eat small meals cut back on salt and fat eat more fiber meaning more fruit veggies and 100 % whole grains
5. Avoid eating large meals â¦ as large amounts of food in the stomach can increase gastric pressure and cause heartburn and reflux. It is recommended that your GERD diet consists of several smaller meals throughout the day rather than a few larger ones.