According to StatPearls, approximately 20 percent of U.S. adults suffer from gastroesophageal reflux disease (GERD). Often referred to as heartburn or reflux, GERD symptoms can be quite uncomfortable and disruptive. Although people experiencing GERD or heartburn should see their primary care physician, some lifestyle changes and food choices can help improve GERD symptoms. In this plan, we plan a week of meals and snacks that include foods related to improving your acid reflux and limiting foods that may make your symptoms worse. According to a 2021 study published in visceral medicine, Weight loss has been shown to reduce GERD symptoms in people with obesity. To help facilitate weight loss, we’ve set this plan at 1,500 calories per day plus included adjustments for 1,200 and 2,000 calories per day to accommodate those with varying calorie needs.
What is GERD?
According to the American College of Gastroenterology, GERD is a chronic condition in which stomach contents, such as acid, flow into the esophagus. Symptoms can be painful and lead to esophageal damage if left untreated. Although nearly everyone will experience the occasional feeling of acid reflux or heartburn at some point, GERD is defined as frequent, chronic symptoms that occur at least twice a week. Although GERD is often called heartburn or acid reflux, these terms actually have very different meanings. GERD refers to the chronic condition while heartburn is a symptom of GERD and acid reflux is a cause of GERD.
Symptoms:
- Heartburn, or a burning sensation in the chest, usually worse after eating or when you lie down
- Sour/sour taste in the mouth
- Cough
- Inflammation of the vocal cords (laryngitis)
- Difficulty swallowing
- Sensation of lump in the throat
Foods To Eat With GERD:
- Oats and oatmeal
- Whole grains
- Fruits other than citrus fruits, such as melons, pears, and bananas
- Vegetables, especially leafy greens
- Lean proteins, including seafood
- Fennel
- Healthy fats, such as olive oil, avocados, nuts and seeds
- Low-fat dairy products, such as yogurt and kefir, for those who are not lactose intolerant
While some foods may help reduce GERD symptoms, changing the way you eat plays an equally important role. Behavioral strategies to reduce GERD symptoms include:
- Eat smaller meals
- Avoid eating 2-3 hours before bedtime and avoid lying down after eating
- Sleep with your head elevated
- Optimal weight
- Limit or avoid alcohol and smoking
- Avoid tight-fitting clothes as this can exacerbate symptoms
Foods to avoid:
While GERD triggers can vary from person to person, common foods that make symptoms worse include:
- Tomatoes and tomato sauce
- Garlic and onion, especially if raw
- Citrus fruits, such as oranges, lemons and limes
- Acidic fruits, such as pineapple
- Chocolate
- Caffeine
- Alcohol
- Spicy foods
- Fatty foods in large quantities
- Hearty meals
How to prepare the meals of the week:
- Make chicken and cabbage soup for lunch on days 2 – 5
Day 1
Breakfast (310 calories)
Morning snack (131 calories)
Lunch (348 calories)
Afternoon snack (206 calories)
- cup of dry roasted unsalted almonds
Dinner (503 calories)
Daily totals: 1,498 calories, 89g protein, 66g fat, 154g carbs, 34g fiber, 1,250mg sodium
Make it 1,200 Calories: Change your afternoon snack to 1 prune and reduce to 1/2 cup cooked quinoa at dinner.
Make it 2,000 Calories: Add 1 serving of kale-banana smoothie for breakfast, 1/4 cup of chopped walnuts for lunch, and 1 prune for your afternoon snack.
Day 2
Breakfast (384 calories)
Morning snack (200 calories)
Lunch (376 calories)
Afternoon snack (182 calories)
- 1 cup low-fat Greek yogurt
- cup of raspberries
Dinner (352 calories)
Daily totals: 1,494 calories, 104g protein, 52g fat, 134g carbs, 34g fiber, 1,416mg sodium
Make it 1,200 Calories: Reduce to 2 tbsp. chopped walnuts for breakfast, reduce to 1/2 cup edamame at your morning snack, and omit the banana at lunch.
Make it 2,000 Calories: Top with 1 slice of sprouted wheat toast with 1 Tbsp. natural peanut butter at breakfast, 1 prune at morning snack, 1 cup of low-fat natural kefir at lunch, and 1/4 cup of chopped walnuts at afternoon snack.
Day 3
Breakfast (384 calories)
Morning snack (100 calories)
Lunch (376 calories)
Afternoon snack (182 calories)
- 1 cup low-fat Greek yogurt
- cup of raspberries
Dinner (467 calories)
Daily totals: 1,509 calories, 88g protein, 57g fat, 174g carbs, 33g fiber, 1,444mg sodium
Make it 1,200 Calories: Reduce to 1 tbsp. chopped walnuts for breakfast, omit the banana at lunch, and reduce to 1/2 cup low-fat Greek yogurt at the afternoon snack.
Make it 2,000 Calories: Increase to 1 1/2 cups edamame pods at your morning snack, add 2 tbsp. natural banana peanut butter at lunch, plus add 2 tbsp. sliced almonds at the afternoon snack.
Day 4
Breakfast (319 calories)
- 1 cup low-fat Greek yogurt
- cup blackberries
- cup of sliced almonds
Morning snack (131 calories)
Lunch (376 calories)
Afternoon snack (116 calories)
- 15 dry roasted unsalted almonds
Dinner (573 calories)
Daily totals: 1,516 calories, 94g protein, 56g fat, 174g carbs, 32g fiber, 1,519mg sodium
Make it 1,200 Calories: Reduce to 1 tbsp. sliced almonds for breakfast, switch your morning snack to 1/4 cup blueberries, and omit the banana for lunch.
Make it 2,000 Calories: Add 1 serving of kale-banana smoothie to your morning snack and 2 tbsp. banana peanut butter for lunch.
Day 5
Breakfast (384 calories)
Morning snack (6 calories)
- cup of cucumber, sliced
- Pinch of salt and pepper
Lunch (376 calories)
Afternoon snack (182 calories)
- 1 cup low-fat Greek yogurt
- cup of raspberries
Dinner (572 calories)
Daily totals: 1,520 calories, 77 g protein, 56 g fat, 191 g carbohydrate, 33 g fiber, 1,654 mg sodium
Make it 1,200 Calories: Reduce to 1 tbsp. chopped walnuts for breakfast and omit the yogurt for an afternoon snack
Make it 2,000 Calories: Add 1 serving of kale-banana smoothie to breakfast and 2 tbsp. banana peanut butter for lunch.
Day 6
Breakfast (319 calories)
- 1 cup low-fat Greek yogurt
- cup blackberries
- cup of sliced almonds
Morning snack (131 calories)
Lunch (421 calories)
Afternoon snack (196 calories)
- 20 dry roasted unsalted almonds
- blueberry cup
Dinner (440 calories)
Daily totals: 1,507 calories, 78g protein, 69g fat, 153g carbs, 29g fiber, 1,807mg sodium
Make it 1,200 Calories: Reduce to 2 tbsp. sliced almonds at breakfast, change the morning snack to 1 prune, and omit the almonds at the afternoon snack.
Make it 2,000 Calories: Top with 1 slice of sprouted wheat toast with 1 Tbsp. natural peanut butter for breakfast and 1 1/2 cups edamame, in wafers, for snacks.
Day 7
Breakfast (310 calories)
Morning snack (200 calories)
Lunch (421 calories)
Afternoon snack (21 calories)
Dinner (552 calories)
Daily totals: 1,504 calories, 76g protein, 79g fat, 125g carbs, 31g fiber, 1,570mg sodium
Make it 1,200 Calories: Change your morning snack to 1/2 cup sliced cucumber with 2 Tbsp. hummus and omit the avocado at dinner.
Make it 2,000 Calories: Add 1 serving of kale banana smoothie to breakfast and 1/4 cup dry roasted unsalted almonds to afternoon snack.
Frequent questions
What foods can cure GERD?
No food can cure GERD, but there are some foods, such as lean proteins and citrus fruits, that are less likely to trigger symptoms. Often, GERD treatment requires a combination of strategies, including medications, limiting trigger foods, and behavioral changes, such as eating smaller meals.
Which dinner is good for GERD?
When choosing a healthy dinner for GERD, opt for meals without common trigger foods, such as tomato sauce or raw garlic and onion. Consider a dish without tomatoes, like Super Green Pasta, and remember to dine on the earlier side. Ideally, avoid eating 2-3 hours before bed.
What’s a good lunch if you have acid reflux?
Choose a lunch that contains few or no common GERD triggers. Because eating too quickly can make symptoms worse, choosing a lunch that is difficult to eat very quickly is often helpful. Soup is a great option, plus it’s easy to anticipate busy weeks.
Is Peanut Butter Good for Acid Reflux?
Peanut butter is a great option for most people with acid reflux. Because eating high-fat foods in large quantities can increase GERD symptoms for some people, stick to 1 to 2 tablespoons of peanut butter or nuts at a time.
Is rotisserie chicken good for GERD?
Rotisserie chicken is a great protein that’s quick and easy. It’s a great option for people with GERD; just limit the amount of chicken skin as it is higher in fat and can increase symptoms when eaten in large quantities.
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