Nutrition Monday Tip of the Week!

SGT Thomas Canfield

Many Americans may suffer from some form of acid reflux or GERD causing chronic symptoms and health issues. Nighttime symptoms may be common in people with GERD which may cause interrupted sleep and chest pain. GERD is when acid from the stomach flows back into the esophagus causing burning, choking, or heartburn. This issue affects up to 7% of the population and disrupts sleep patterns for those individuals. Symptoms may be worse at night time because gravity is not able to fight the backflow naturally.

Ways to prevent the backflow of acid reflux can be sitting upright, elevating the upper body with a pillow, using medications, sleeping on a side, eating a healthier diet, not eating within 2 hours of sleep.

Foods that may worsen acid reflux and GERD are:

  1. Alcohol use
  2. Citrus fruits
  3. Chocolate
  4. Caffeine
  5. Fatty or fried foods
  6. Garlic foods
  7. Mint foods
  8. Spicy foods
  9. Tomato based foods like spaghetti sauce or pizza.

Pay attention to those dinner meals and try to avoid foods that may trigger a stomach event. Getting proper rest is important for fitness as well as focus and productivity.


National Sleep Foundation. (2018). GERD and Sleep. Retrieved from

Erickson, R. (August 14th, 2017). How to Stop Reflux While Sleeping. Livestrong. Retrieved from

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