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Thursday 31 July 2025 14:39:58 GMT
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![I’ve been there. Dining out with GERD or LPR can feel like a constant challenge, and the anxiety around food choices is real. But here’s the thing—you don’t have to let reflux control your social life. Here’s how you can manage reflux while dining out without dreading the food: ✅ Don’t show up starving: Eat a protein-rich snack before you go out to avoid overeating and triggering reflux. ✅ Request sauces/dressings on the side: You can ask for sauces or dressings to be served separately so you can control how much you consume. ✅ Modify meals: Don’t hesitate to ask for non-spicy or modified versions of dishes to suit your needs. ✅ Call ahead: If you're unsure about menu items, call the restaurant for clarification so you can make a more informed decision. ✅ Keep a consistent meal schedule: Skipping meals can trigger reflux, so stick to a routine to prevent flare-ups. ✅ Portion control: Watch your portion sizes, especially with trigger foods, to avoid overwhelming your stomach. ✅ Chew well and eat slowly: Savor your meals and pay attention to fullness cues to prevent overeating. ✅ Practice deep breathing before and after meals: This helps tone the lower esophageal sphincter, preventing reflux from happening. ✅ Prioritize a calm mindset: Incorporate mindfulness practices like deep breathing or a quick walk to reduce stress before and during meals. With these simple adjustments, you can enjoy dining out without the constant worry of reflux. 🌿 If you're tired of feeling stuck and want to finally take control of your reflux, Check the link in BIO👇🏻 and let’s start your healing journey together! . . [reflux relief, GERD management, LPR support, mindful eating, digestive health, reflux-friendly foods, gut health, stress management, healthy eating habits] #refluxrelief #GERD #LPRsupport #digestivehealth #refluxfriendly #guthealth #mindfulnutrition #holistichealth #refluxsupport #functionalnutrition #healyourgut](/video/cover/7532517998490373431.webp)
