7-Day Acid Reflux Diet Plan

Acid reflux can be quite painful, but it's bound to happen to many of us from time to time. The right diet is essential to soothe your digestive tract and prevent further flare-ups. We've prepared a 7-day acid reflux diet plan that can help ease the symptoms of this disease. Read on to learn what's right and what you should avoid if you're struggling with acute or chronic GERD.

What Is Acid Reflux Or GERD?

The American College of Gastroenterology defines GERD (gastroesophageal reflux disease) as a chronic condition where stomach acids flow back into the esophagus.

Most people will experience occasional discomfort from stomach acid reflux.

However, if the symptoms occur at least twice a week and cause significant discomfort, a doctor can diagnose you with chronic GERD.

Signs And Symptoms

The most common symptom of acid reflux is heartburn, a burning sensation in your chest.

Other symptoms of acid reflux are:

Bad breath if stomach acids reach the mouth
Chest pain and a feeling of food caught in your throat.
Difficulty swallowing
Chronic cough and wheezing
Hoarseness and sore throat
Nausea and vomiting accompanied by upper abdominal pain.

If you experience several of these symptoms, particularly nausea and vomiting, you should contact your healthcare provider.

Causes Of Acid Reflux

Though GERD has different triggers for different people, some common triggers of GERD include:

Certain foods (fatty foods, spicy foods, fruits and vegetables high in acidity)
Stress and anxiety
Smoking and alcohol consumption
Caffeine intake
Hernia
Certain medications

Foods To Eat With Acid Reflux/GERD

Here is a list of foods that don't trigger acid reflux:

Whole grains
Non-citrus foods like apples, pears, melons, and bananas
Leafy green vegetables
Healthy fats, such as olive oil, avocado, nuts and seeds
Low-fat dairy
Yogurt
Lean protein, such as seafood
Fennel

What Food Immediately Gets Rid Of Acid Reflux?

No specific food can help you get rid of acid reflux symptoms immediately.

However, an over-the-counter antacid or baking soda mixed with water can help ease symptoms immediately.

Is Peanut Butter Good For Acid Reflux?

Peanut butter is rich in healthy fats.

Sometimes, doctors recommend creamy peanut butter to soothe esophagitis (inflammation of the esophagus).

Esophagitis has links to acid reflux, meaning peanut butter might help with GERD.

Eating too much peanut butter at once could trigger or worsen acid reflux.

Until studies determine the right amount of peanut butter for GERD, follow your healthcare provider’s advice.

What Can I Drink To Neutralize Acid Reflux?

Here are some drinks that can neutralize acid reflux:

Water: plain water can dilute stomach acids and ease symptoms of acid reflux.
Low-fat milk or plant-based milks like oats, flax, or almond milk
Coconut water
Herbal teas like chamomile or ginger tea
A small quantity of lemon juice mixed with honey and lukewarm water

Do Probiotics Help With Acid Reflux?

Taking probiotics may help reduce symptoms of GERD by keeping harmful gut bacteria in check.

Probiotics aid digestion and can speed up the treatment of certain intestinal infections.

However, the application of probiotics to GERD needs further research.

After consulting a doctor, you can give probiotic foods a try.

7-Day Acid Reflux Diet Plan

What Is The Best Meal For Acid Reflux?

The best meal for acid reflux includes low-fat, whole foods.

Consider including green vegetables, lean protein, and healthy foods.

Besides focusing on a balanced diet, here are a few more things to keep in mind when you have acid reflux:

Roast or bake your food instead of deep frying it to make it more healthy
Avoid having large meals, and instead have smaller meals throughout the day.
Have dinner 2-3 hours before bedtime, and avoid going to bed immediately after dinner.

Here’s a helpful 7-day acid reflux diet plan that could help manage GERD symptoms effectively.

	Breakfast	Lunch	Dinner
Monday	Whole grain bread, hard-boiled egg, and a pear.	Whole grain roasted chicken tortilla and a salad.	Brown rice, grilled salmon with asparagus.
Tuesday	Oatmeal in low-fat or plant-based milk, bananas.	Brown rice, sauteed vegetables, and roasted chicken.	Zucchini noodles and baked potatoes.
Wednesday	Scrambled egg white with whole grain bread, a melon.	High fiber whole grain pasta, roasted chicken.	Baked potatoes and papaya.
Thursday	Oatmeal and bananas.	Tuna salad and pita bread.	Brown rice, roasted chicken, and carrot salad.
Friday	Low-fat yogurt and berries.	Whole tortilla with roasted turkey and broccoli.	Whole wheat pasta with grilled shrimp.
Saturday	Whole grain bread and scrambled egg whites.	Brown rice with grilled salmon.	Grilled salmon with baked potatoes.
Sunday	Oatmeal with bananas and apples.	Tuna salad with pita bread.	High-fiber pasta with roasted chicken.

Foods To Avoid With GERD

Here is a list of common GERD triggers to avoid if you currently have the disease:

Acidic fruits and vegetables (tomatoes and citrus fruits)
Raw garlic
High-fat and fried foods
Spicy foods
Chocolate
Caffeine
Alcohol

FAQs About Acid Reflux

What To Make For Dinner With Acid Reflux?

If you suffer from acid reflux, consider consuming foods high in good fats and protein.

Here are a few dinner ideas if you have acid reflux:

A sandwich made with whole grain bread and turkey or chicken.
Steamed vegetables with roast chicken
Salads made using fresh vegetables and low-fat dressing

What Soup Is Good For Acid Reflux?

The best soups for acid reflux are:

Soups with a vegetable or chicken broth base
Miso soup

Avoid the following kinds of soups:

Boiling hot soups
Tomato- or beef-based soups
High-calorie soups

Having your soup too fast could also set off acid reflux.

What Fast Food Is Ok For Acid Reflux?

Eating out might seem daunting since it could trigger your GERD easily.

If you find yourself at a restaurant, here’s what to keep in mind:

Consume smaller portion sizes
Request lesser spice in your food
Choose baked, grilled, or roasted options over fried ones
Avoid carbonated, caffeinated, or alcoholic beverages

Summary: 7-Day Acid Reflux Diet Plan

GERD, or acid reflux, is a common condition where stomach acids flow back through the esophagus, causing bad breath, heartburn, and abdominal discomfort.
The most common causes of acid reflux are triggering foods, caffeine intake, and certain medications.
Modifying your diet can help manage the symptoms of GERD. Try including whole foods in your diet, and avoid fatty, spicy, and acidic foods.
If the symptoms persist even after dietary modifications, consult your healthcare provider for advice.