Dash diet plan for acid reflux
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Oatmeal
Ginger
Aloe Vera juice
Carrots
Bananas
Melons
Fennel
Green beans
Celery
Rice
Whole wheat bread
Almonds
Skim milk
Low-fat yogurt
Lean chicken breast
Turkey breast
Trout
Flaxseeds
Olive oil
Avocados
Potatoes
Cucumbers
Herbal tea
Pear
Peach
Apple
Basil
Parsley
Tofu
Egg whites
Quinoa
Kale
Spinach
Diet plan overview
The Dash diet plan for acid reflux is designed to help reduce episodes of heartburn and discomfort. By focusing on low-acid foods and avoiding common triggers like citrus, spicy foods, and high-fat meals, this plan promotes a more alkaline environment in the stomach.
This diet also includes eating smaller, more frequent meals and incorporating plenty of fiber to aid digestion and reduce pressure on the stomach. It’s a practical way to manage symptoms and improve digestive health.
Foods to eat
Alkaline Foods: Bananas, melons, and cauliflower to neutralize stomach acid.
High-Fiber Foods: Whole grains, root vegetables, and green vegetables to improve digestion and reduce pressure.
Lean Proteins: Skinless poultry, fish, and plant proteins like lentils and chickpeas to maintain muscle without causing reflux.
Watery Foods: Cucumbers, celery, and herbal teas to help dilute stomach acid and improve digestion.
Low-Fat Dairy: Hard cheeses, yogurt, and kefir which can help buffer stomach acid.
✅ Tip
Foods not to eat
Acidic Foods: Tomatoes, citrus fruits, and vinegar which can trigger acid reflux symptoms.
Fatty Foods: High-fat cuts of meat, creamy sauces, and oily foods that can slow digestion and relax the lower esophageal sphincter.
Spicy Foods: Hot peppers, garlic, and spicy seasonings that can irritate the esophagus.
Caffeine and Alcohol: Coffee, tea, chocolate, and alcoholic beverages that can exacerbate reflux symptoms.
Mint: Peppermint and spearmint can relax the lower esophageal sphincter and increase the risk of acid reflux.
Main benefits
The dash diet plan for acid reflux helps minimize symptoms by avoiding foods that trigger heartburn, like fatty and spicy meals. It includes alkaline foods that can neutralize stomach acid, promoting digestive health. The high fiber content also aids in smoother digestion, reducing the chances of acid reflux episodes.
📊 Recommended food breakdown (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Oatmeal with sliced bananas and a sprinkle of ground flaxseeds
- Lunch:Grilled turkey breast with quinoa and steamed green beans
- Dinner:Baked trout with a side of mashed potatoes and sautéed spinach
- Snack:Low-fat yogurt with diced peach
Day 2
- Breakfast:Smoothie with skim milk, apple, and aloe vera juice
- Lunch:Lean chicken breast with brown rice and steamed kale
- Dinner:Stir-fried tofu with celery, carrots, and a drizzle of olive oil
- Snack:A handful of almonds and a slice of whole wheat bread
Day 3
- Breakfast:Scrambled egg whites with spinach and diced tomatoes
- Lunch:Baked chicken with roasted carrots and quinoa
- Dinner:Poached trout with a side of sautéed fennel and green beans
- Snack:Herbal tea with a slice of pear
Day 4
- Breakfast:Whole wheat toast with mashed avocado and a sprinkle of parsley
- Lunch:Turkey salad with mixed greens (kale, spinach), cucumber, and a vinaigrette of olive oil and basil
- Dinner:Grilled chicken with steamed broccoli and brown rice
- Snack:Banana with a dollop of low-fat yogurt
Day 5
- Breakfast:Smoothie with almond milk, melon, and flaxseeds
- Lunch:Baked trout with mashed sweet potatoes and steamed spinach
- Dinner:Stir-fry with tofu, green beans, and bell peppers over quinoa
- Snack:Apple slices with a sprinkle of cinnamon
Day 6
- Breakfast:Oatmeal with chopped almonds and slices of banana
- Lunch:Grilled chicken breast with a side of cucumber salad and whole wheat bread
- Dinner:Baked turkey with steamed green beans and carrots
- Snack:Peach slices and skim milk
Day 7
- Breakfast:Ginger tea with whole wheat toast and avocado
- Lunch:Grilled trout with a salad of kale, apple, and a drizzle of olive oil
- Dinner:Lean chicken stir-fry with rice and a mix of bell peppers and onions
- Snack:Carrot sticks with low-fat yogurt dip
Want to learn more?
⚠️ Keep in mind
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Listonic team
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