Enjoy Social Dining: 8 Best Practices for Eating Out with GERD

Eating out with GERD while enjoying your time always seems like a daunting task. We worry about what we can and can’t eat, and the potential pain we may experience and we’re always on the lookout for potential triggers. But it doesn’t have to be that way 😊 With a little planning and the right mindset, you can still enjoy eating out with your friends and family without worrying about your GERD. So here are my best-proven tips that I’ve been using for years!

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DISCLAIMER: I’m not a health professional. This post may provide nutrition and diet information and is intended for your personal use and informational purposes only. Consult a medical professional if you suffer from any allergies or stomach conditions mentioned in this blog. Everything you see is my personal opinion and experience as a GERD sufferer!

1. Eat well beforehand

Prep your belly. This really helped me in the worst of my GERD flare-ups. If I know I’m eating out on a specific day and I’m feeling a bit anxious and my stomach is a bit unsettled I always take extra care at least 2-3 days before the meal. It doesn’t have to be heavy dieting! Just a mindfulness of what you’re putting in your body and how.

For example: lightly seasoned rice and steamed veggies with roasted tofu or a boiled egg is my go-to “happy tummy” meal. Try to eat smaller meals and chew through your food as peacefully as you can 🙏. Steer away from spices and fried food and get a good restful couple of nights’ sleep. Overall, follow all your doctor’s orders regarding your nutrition and your GERD, and you’ll be settled!

If you’re struggling to find tasty and easy recipes for this time, check out the GERD-friendly section of this blog.

Doing this will get your stomach prepped and avoid any extra heaviness or acidity that may have built up from previous days. It’s also a good way to lower the anxiety around eating out and potentially feeling sick afterwards. So make sure to follow this tip!

2. Pick the right place for you

If you can, pick a place that you know and feel comfortable with. Humans are creatures of habit, but for many, this is a survival mechanism! For us, acid reflux sufferers, there is nowhere safer than a restaurant where WE KNOW FOR SURE we won’t get any tummy issues. So if you’re not feeling like trying your luck with a place you don’t know, ask your friends or family to book your meal together at your favourite eatery. It doesn’t matter if you’ve been there 100 times. Knowing the menu, the layout of the place, and the waiting staff – who probably knows of your condition by now – is a huge help in lowering the anxiety about eating choices and potentially feeling sick afterwards. There’s a delicious Greek place which I’ve been going to for years now and I just love it, it’s such a worry-free treat!

If you feel adventurous and want to try a new place, remember to always look at the menu in advance if it’s available online. You can make sure there’s something for you to enjoy and even pick what you want to eat before the meal so there’s no frantic worrying at the table!
If the menu is not available, you can always make a call, explain your situation and ask if they provide anything suitable. Though, I hate phone calls so I rarely do it. 😅 if you’re braver than me, make that call!

3. Go for simpler dishes

Choose the right main on the menu. Always go for something high in protein and fibre, with little sauces. Those pesky condiments are delicious but can contain the worst acid-inducing ingredients so if you can, stay away from those. Prefer herby dishes with extra virgin olive oil over spices, chilly or butter and cream. Simple cooking techniques like steaming, boiling, and light roasting are your friends. A simple mushroom risotto or basil pasta or a second main like lean fish, lean meat or vegetarian options with a side of veggies are great choices! 👍 If you are in a tapas kind of place, I highly recommend going for any of their garlic-free dips with pittas or roasted potato wedges – better if they are sweet potatoes! Some sides of simple mixed salad like lettuce and nibbles of goat cheese, honey with green olives.

If you’re unsure of what the dishes contain, always ask your serving staff to double-check. I sometimes let them know that I can’t eat spices, tomatoes or garlic as – in my case – they are my main irritants. And I want to avoid them while eating out.
Knowing what causes you to flare up is a big help in choosing what to eat from a menu. Unfortunately, that comes with trying out different meals over time. So don’t be scared, 💖 try new things. In the long run, it will help you figure out what makes you feel good and what doesn’t.

What about Pizza?

Pizza is one of my favourite food on the whole planet. Sadly, in its traditional form itself, it’s not acid reflux friendly but many “Pizzerie” aka. Pizza places have adapted to all sorts of dietary requirements. So if you want pizza, go get it! Just remember to pick a white pizza (no tomato sauce) – with a light cheese like goat cheese or lactose-free mozzarella and plenty of veggies on top. You won’t regret it!

4. Drink water

I know when eating out – even with GERD – we want to join in the cheerful drinking with our pals. But that may not always be a great idea if you suffer from acid reflux. Alcohol relaxes the LES – Lower Esophageal Sphincter, allowing stomach acid to rise. It stimulates acid production and directly irritates the oesophagus. It slows down stomach emptying and increases sensitivity to acid. And it causes dehydration which further contributes to discomfort.
So make sure to stick with alcohol-free beverages, with no or low sugar and preferably natural and not fizzy. Smoothies, iced herbal teas, or fresh apple and pear juice can be a great hydrating and delicious choice. Although the best of all is just water, plain and simple – but very refreshing – water!

5. Yes to the Dessert

Unless by the end of the meal, you feel the discomfort and pain of GERD, I encourage you to get dessert! It’s easy to demonise sweets and cakes but we strive to get to a place where we’re not afraid. Your mental health is also important and – with moderation – you should treat yourself on these jovial occasions. Try picking something fruity and in a smaller size. Bananas, Apple, Pear, tropical fruits and summer berries are usually all delicious and safe options. Here’s some ideas for you:

• Fruit Salad
• Apple Pie
• Apple Crumble
• Carrot Cake
• Pumpkin Pie
• Peach Cobblers
• Cinnamon Buns
• Coconut Macaroons
• Mango, Vanilla, Berries Ice Cream
• Strawberry Sorbetto
• Almond and Oat cake
• Greek Baklava

Some of my favourites are, the tris of fruits ice cream with biscuit, sticky toffee pudding and apple crumble. I just can’t get enough of them!

If you’re still not feeling like eating a restaurant-made pudding then you can always make one yourself to enjoy when you come home 😊 Check out our GERD-friendly dessert recipes!

6. Emergency Anti Acid tablets

Always bring Tums or a similar alternative. When I’m out and about, I always have my Gaviscon with me in case I feel that acidity ramping up after eating. When in public, you can’t put on comfy clothes, get rid of annoying pants and curl up in your most comfortable position to ease the pain. So having that emergency tablet while eating out with GERD can perk you up until it’s time to go home and you can take care of the discomfort. Even when we try our best, flare-ups can still happen

7. Bring your favourite digestive tea

Another “tame the flames” tactic is having your herbal teas with you. Using naturally digestive teas is a well-known and effective practice to help with acid reflux. Some of the best ones that I use every day include Fennel, Anise, Mallow, Camomile and Lemon Balm. All are delicious!
I know it might be a bit uncomfortable to ask the server, especially if you’re an introvert like me, but I always bring one or two sachets of my fennel tea to the eatery. After eating, you can ask for hot water to be brought to your table. Every restaurant I asked, could provide it to me with no problem so bring that tea and enjoy it together with your friends. 😉

8. Enjoy yourself

I know how stressful eating out with GERD can be. Always thinking about what to eat to avoid pain, the anxiety around being in public and having to deal with everything that comes with suffering from acid reflux. But I promise you, with some trial and error, you’ll be able to figure out the best practices for you and enjoy eating out again. 💖 I noticed that when I’m anxious or in a bad mood I’m more likely to get a flare up so the more relaxed you are about the whole experience the better! Having good friends and a good chat while eating out definitely helps. 😊

If you’re not ready to eat out yet – which is totally understandable! I would start with a safe takeaway. With your partner or just by yourself. Taste the water and see if anything triggers your acid reflux. This is an excellent way to eat something you enjoy without the pressure of socializing and being outside your comfort zone. If all goes well, now that you’ve built your confidence, you could decide to try the same dish but at a restaurant.😊

Conclusions

I hope these tips help you to enjoy eating out with your loved ones without worrying about your GERD. Just remember to be prepared, listen to your body, and relax. With a little planning, you can still have a great time!

Love,