7-Day GERD Diet Plan: Relief for Acid Reflux
7-Day GERD Diet Plan: Relief for Acid Reflux The food we eat is only supposed to travel down through the digestive system. Swallowed food moves through a tube in the throat called the esophagus and down into the stomach. Acid reflux occurs when the acid in the stomach flows back up into the esophagus and throat.
Many people experience acid reflux from time to time. But if reflux happens frequently over long periods of time, it can lead to gastroesophageal reflux disease (GERD). Common symptoms of GERD include backwash of food into the mouth, burning in the throat or chest (heartburn), nausea, and a sore throat.
It’s essential to talk to your doctor if you think you may have GERD. They can provide you with a comprehensive treatment plan, which often includes a GERD diet to help manage and reduce symptoms.
What is the role of diet in helping GERD symptoms?
The food we eat is only supposed to travel down through the digestive system. Swallowed food moves through a tube in the throat called the esophagus and down into the stomach. Acid reflux occurs when the acid in the stomach flows back up into the esophagus and throat.
Many people experience acid reflux from time to time. But if reflux happens frequently over long periods of time, it can lead to gastroesophageal reflux disease (GERD). Common symptoms of GERD include backwash of food into the mouth, burning in the throat or chest (heartburn), nausea, and a sore throat.
It’s essential to talk to your doctor if you think you may have GERD. They can provide you with a comprehensive treatment plan, which often includes a GERD diet to help manage and reduce symptoms.
What is the GERD diet?
7-Day GERD Diet Plan: Relief for Acid Reflux / First, a quick note. The GERD diet recommendations provided here are general guidelines and may not be suitable for everyone. If you have other medical conditions or are experiencing severe symptoms, it is essential to consult with your physician before making any significant changes to your diet.
A GERD diet includes avoiding foods that can trigger symptoms and focusing on foods that can help with relief.
The lower esophageal sphincter (LES) is a muscular tube located where the esophagus meets the stomach. The LES relaxes in order to let food pass into the stomach and then tightens once food passes through. When the sphincter is closed, it prevents backflow from the stomach.
Acid reflux can occur if the lower esophageal sphincter is relaxed. Therefore, a GERD diet typically involves limiting foods that can cause the LES to relax, such as fatty foods and spicy foods. Acidic foods, caffeine, and alcohol can also be triggers for certain people.
Monday
- Breakfast: Cinnamon blueberry baked oatmeal topped with chopped pecans; Bake in a casserole dish for leftovers.
- Lunch: Mason jar salad (romaine, shredded carrots, cucumber, edamame, green onions, quinoa, and shredded chicken with a sesame dressing); Make two jars for leftovers on Day 2.
- Dinner: Burrito bowl with pinto beans, brown rice, lean ground beef with mild taco seasoning, and cheese; Make enough for Day 2 dinner.
- Snacks: Apple with peanut butter; Avocado toast.
Tuesday
- Breakfast: Leftover baked oatmeal.
- Lunch: Leftover Mason jar salad.
- Dinner: Use leftover burrito bowl ingredients to make tacos with corn tortillas.
- Snacks: Low-sugar Greek yogurt with blueberries; Hummus with carrots.
Wednesday
- Breakfast: Leftover baked oatmeal; Freeze any remaining leftovers for next week.
- Lunch: Turkey and cheese sandwich on whole wheat bread with a side of watermelon and sugar snap peas.
- Dinner: Herb-baked chicken with roasted asparagus over wild rice; Make enough for Day 4 lunch.
- Snacks: Trail mix with nuts and dried fruit; Rice cakes with peanut butter.
Thursday
- Breakfast: Whole grain toast with peanut butter and banana slices.
- Lunch: Leftover baked chicken with roasted asparagus and wild rice.
- Dinner: Turkey chili; Make enough for Day 5 lunch.
- Snacks: Whole grain crackers and a cheese stick; Avocado toast.
Friday
- Breakfast: Yogurt parfait (layer low-sugar Greek yogurt with fresh or frozen berries in two containers so you have leftovers for Day 6. When ready to eat, top with low-sugar granola and sliced almonds).
- Lunch: Leftover turkey chili.
- Dinner: Stir fry with tofu, green beans, and soba noodles; Make enough for Day 6 dinner.
- Snacks: Hummus with mini bell peppers; Apple with peanut butter.
Saturday
- Breakfast: Leftover yogurt parfait.
- Lunch: Protein snack plate with cheese, crackers, hummus, carrot sticks, and an orange.
- Dinner: Leftover stir fry.
- Snacks: Low-sugar Greek yogurt with banana slices; Trail mix with nuts and dried fruit.
Sunday
- Breakfast: Breakfast hash with eggs, potatoes, broccoli, spinach, and mushrooms; Utilize leftovers for next week.
- Lunch: Veggie sandwich on whole wheat bread with hummus, cucumber, greens, and red onions.
- Dinner: Baked ginger salmon served with roasted broccoli and brown rice.
- Snacks: Low-sugar granola bar; Whole grain crackers and a cheese stick.
Food Items You Can Easily Consume
- Cereals:White rice, White bread, Brown rice, Oat meal, Brocken wheat, Quinoa.
- Pulses: Chickpeas, Kidney beans, moong dal, masoor dal, soybeans and all other with low spices and properly boilled.
- Vegetables: All gourds-bitter gourd, snake gourd, ridge gourd, bottle gourd, ivy gourd, ladies finger, tinda,green leafy vegetables.
- Fruits: Custard Apple, Pears, small banana, Apple.
- Milk and Milk products: Skim milk,Low fat Yoghurt.
- Meat, Fish and Egg:Boiled egg, Lean Meat,skinless Chicken, Tuna, Salmon, Tilapia, Sword fish , Cod.
- Oil: 1.5 Tbsp/ day( Olive oil, Mustard Oil, Rice bran Oil, Canola oil Sugar: 1 Tsp/ day.
Foods That Help Prevent Acid Reflux
Good news: There are plenty of things you can eat to help prevent acid reflux. Stock your kitchen with foods from these three categories:
High-fiber foods
Fibrous foods make you feel full so you’re less likely to overeat, which may contribute to heartburn. So, load up on healthy fiber from these foods:
- Whole grains such as oatmeal, couscous and brown rice.
- Root vegetables such as sweet potatoes, carrots and beets.
- Green vegetables such as asparagus, broccoli and green beans.
Alkaline foods
Foods fall somewhere along the pH scale (an indicator of acid levels). Those that have a low pH are acidic and more likely to cause reflux. Those with higher pH are alkaline and can help offset strong stomach acid. Alkaline foods include:
- Bananas
- Melons
- Cauliflower
- Fennel
- Nuts
Watery foods
Eating foods that contain a lot of water can dilute and weaken stomach acid. Choose foods such as:
- Celery
- Cucumber
- Lettuce
- Watermelon
- Broth-based soups
- Herbal tea
