90 30 50 diet plan for acid reflux
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Brown rice
Oatmeal
Quinoa
Whole grain bread
Whole grain pasta
Skinless chicken breast
Turkey breast
Lean ground beef
Salmon
Tuna
Cod
Shrimp
Eggs
Almonds
Walnuts
Pistachios
Cashews
Plain Greek yogurt
Cottage cheese
Low-fat cheese
Skim milk
Soy milk
Tofu
Chickpeas
Lentils
Black beans
Kidney beans
Spinach
Kale
Broccoli
Carrots
Sweet potatoes
Apples
Diet plan overview
Individuals suffering from acid reflux may find relief with the 90 30 50 diet plan for acid reflux. This plan focuses on high protein intake to support esophageal health, high fiber to regulate digestion and prevent the backflow of stomach acids, and healthy fats that are less likely to provoke acid reflux symptoms. Foods that typically trigger reflux, like citrus and spicy dishes, are minimized.
Incorporating alkaline foods and maintaining a balanced intake of nutrients can help manage the symptoms of acid reflux effectively. This diet not only aims to comfort but also ensures nutritional adequacy without compromising on taste.
Foods to eat
Low-Acidity Fruits: Bananas, melons, and pears are less likely to trigger reflux.
Vegetables: Green beans, cucumbers, and broccoli are alkaline and soothing for the stomach.
Lean Proteins: Skinless chicken, turkey, and fish; prepared grilled, broiled, or steamed.
Complex Carbohydrates: Oatmeal, whole grain bread, and brown rice help absorb stomach acid.
Non-Citrus Juices: Carrot and cabbage juice are gentle on the stomach and low in acid.
✅ Tip
Foods not to eat
High-Fat Foods: Fried foods, creamy sauces, and fatty cuts of meat can increase stomach acid.
Acidic Fruits: Oranges, lemons, and grapefruit increase stomach acidity and should be avoided.
Spicy Foods: Hot peppers and heavily spiced dishes can trigger acid reflux symptoms.
Carbonated Beverages: Sodas and other carbonated drinks can bloat the stomach, increasing pressure.
Chocolate: Contains methylxanthine, which can relax the LES muscle and increase reflux.
Main benefits
Individuals suffering from acid reflux may benefit from the 90 30 50 diet plan for acid reflux, as it includes a balance of nutrients that can help manage and mitigate symptoms. High-fiber foods can reduce esophageal pressure, and healthy fats may lessen gastric inflammation, contributing to overall gastrointestinal health.
📊 Nutrient breakdown of the 90 30 50 diet (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Oatmeal with sliced apples and almonds
- Lunch:Quinoa salad with chickpeas, spinach, and shredded carrots
- Dinner:Grilled skinless chicken breast with steamed broccoli and sweet potatoes
- Snack:Plain Greek yogurt with walnuts
Day 2
- Breakfast:Smoothie with skim milk, banana, and spinach
- Lunch:Turkey breast wrap with whole grain bread and kale salad
- Dinner:Baked salmon with brown rice and steamed carrots
- Snack:A handful of pistachios
Day 3
- Breakfast:Whole grain toast with low-fat cheese and a side of apple slices
- Lunch:Lentil soup with a side of whole grain bread
- Dinner:Stir-fried tofu with broccoli and quinoa
- Snack:Cottage cheese with sliced peaches
Day 4
- Breakfast:Scrambled eggs with spinach and whole grain toast
- Lunch:Grilled chicken breast salad with mixed greens (spinach, kale), chickpeas, and a splash of lemon juice
- Dinner:Baked cod with a side of mashed sweet potatoes and steamed kale
- Snack:Cashews
Day 5
- Breakfast:Oatmeal with chopped walnuts and blueberries
- Lunch:Lean ground beef patty with a side salad (spinach, carrots, and a light vinaigrette)
- Dinner:Grilled turkey breast with quinoa and steamed mixed vegetables (broccoli, carrots)
- Snack:Almonds
Day 6
- Breakfast:Whole grain pancakes with a side of sliced apples
- Lunch:Baked shrimp with brown rice and broccoli
- Dinner:Tuna salad with kidney beans, sweet potatoes, and leafy greens
- Snack:Plain Greek yogurt with honey and pistachios
Day 7
- Breakfast:Scrambled tofu with spinach and whole grain toast
- Lunch:Black bean soup with a side of whole grain bread
- Dinner:Grilled salmon with lentils and steamed spinach
- Snack:Cottage cheese with chopped nuts
Want to learn more?
⚠️ Keep in mind
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Listonic team
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