GERD (gastroesophageal reflux disease) is one of the most common digestive issues in both kids and adults. If you or your child struggle with burning in the chest, sour taste in the mouth, chronic cough, belly pain, or nighttime discomfort, GERD may be the reason.
As a pediatric GI nurse practitioner, I see reflux every single day. Here’s what it is, why it happens, and what actually helps improve symptoms.
What Is GERD?
GERD happens when stomach acid flows backward into the esophagus. That acid isn’t supposed to be there, so it causes irritation, inflammation, and all the classic symptoms of reflux.
It’s normal for everyone to have occasional reflux, GERD is when it becomes frequent, painful, or starts affecting daily life.
Common Symptoms of GERD
In Children
• Heartburn or burning in the chest
• Belly pain
• Coughing after meals
• Sour breath or sour taste
• Hoarse voice
• Feeding refusal in younger kids
• Trouble sleeping because of discomfort
In Adults
• Heartburn
• Chest discomfort
• Sour or bitter taste
• Chronic cough
• Bloating
• Feeling of food “coming back up”
• Trouble lying flat
What Causes GERD?
Several things can make reflux more likely:
• Slow stomach emptying
• Certain foods
• Acidic or spicy meals
• Overeating
• Eating too close to bedtime
• Stress or anxiety
• Weak lower esophageal sphincter (LES)
• Extra pressure on the stomach (pregnancy, tight clothing)
Kids often deal with reflux after illness, constipation, growth spurts, or big diet changes.
Foods That Can Trigger GERD
Not all triggers affect everyone, but these tend to be common:
• Tomato-based foods
• Citrus fruits
• Spicy foods
• Fried foods
• Chocolate
• Caffeine
• Peppermint
• Carbonated drinks
• Large or heavy meals
Foods That Are Gentle for Reflux
These foods are easier on the stomach and less likely to cause symptoms:
• Bananas
• Oatmeal
• Whole grains
• Sweet potatoes
• Lean proteins
• Apples
• Green vegetables
• Plain yogurt
• Water
Home Strategies That Help with GERD
Small changes often make a big difference.
1. Eat smaller, more frequent meals
Large meals put pressure on the stomach and increase reflux.
2. Slow down eating
Fast eating can cause air swallowing, bloating, and more reflux.
3. Avoid lying down after meals
Wait at least 2–3 hours before lying flat.
4. Elevate the head of the bed
A wedge pillow or slight incline helps nighttime reflux.
5. Identify food triggers
Track symptoms and look for patterns.
6. Increase water intake
Water helps dilute stomach acid and improve motility.
7. Manage constipation
A backed-up colon increases reflux, especially in kids.
When Are Medications Helpful?
Medications can be incredibly effective when lifestyle changes aren’t enough.
Common options:
• H2 blockers
Famotidine (Pepcid)
• Proton pump inhibitors (PPIs)
Omeprazole
Lansoprazole
Esomeprazole
These reduce acid and allow the esophagus to heal.
Always use under guidance of your provider, especially in children.
When to See a GI Specialist
You should reach out for evaluation if you or your child experiences:
• Trouble swallowing
• Persistent chest pain
• Vomiting with blood
• Weight loss
• Nighttime choking or coughing
• No improvement with lifestyle changes
• Reflux symptoms more than 2–3 times per week
Final Thoughts
GERD is common and extremely treatable. The right combination of diet awareness, lifestyle adjustments, and if needed, medication can make a huge improvement in quality of life for both kids and adults.
If reflux is affecting sleep, appetite, school, or daily routines, you’re not alone and you deserve relief.
Better Bowel Co: Gut Help for Kids & Adults 
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