IBS diet plan for acid reflux
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Turkey breast
Skinless chicken thighs
Cod fillets
Canned salmon
Eggs
Spinach
Carrots
Green beans
Cucumbers
Sweet potatoes
Zucchini
Butternut squash
Melons
Bananas
Blueberries
Apples
White rice
Oats
Brown rice
Gluten-free bread
Almond milk
Lactose-free yogurt
Mozzarella cheese
Tofu
Pumpkin seeds
Sunflower seeds
Olive oil
Quinoa
Rice cakes
Water-packed tuna
Green tea
Chamomile tea
Ginger root
Diet plan overview
The IBS diet plan for acid reflux is designed to keep both IBS and acid reflux in check. This plan features foods that are gentle on your digestive system and help prevent heartburn. It’s all about finding the balance that works for both conditions.
With this plan, you can enjoy meals without worrying about triggering acid reflux. It focuses on soothing foods that are kind to your gut and your esophagus.
Foods to eat
Lean Proteins: Skinless chicken, turkey, and fish are easy on both the stomach and esophagus.
Low-Acid Fruits: Melons, bananas, and apples are gentle on the stomach and unlikely to cause reflux.
Non-Citrus Vegetables: Broccoli, green beans, and carrots are safe and provide essential nutrients.
Whole Grains: Oats, brown rice, and quinoa help maintain digestive health and prevent reflux.
Ginger and Chamomile Tea: These are known for their soothing effects on the digestive system.
✅ Tip
Foods not to eat
Spicy Foods: Chili, hot sauce, and peppers can irritate the esophagus and worsen reflux.
Fatty Foods: Limit fatty cuts of meat, cheese, and fried foods as they can slow digestion and increase reflux.
Caffeine and Alcohol: Coffee, tea, and alcoholic drinks can relax the esophageal sphincter and trigger reflux.
Citrus Fruits: Oranges, grapefruits, and lemons can increase stomach acid and cause reflux symptoms.
Tomato-Based Products: Tomatoes, ketchup, and pasta sauces are acidic and can irritate the esophagus.
Main benefits
The IBS diet plan for acid reflux combines gentle, non-acidic foods to reduce both IBS and reflux symptoms. It helps maintain a balance that prevents heartburn and bloating. This diet supports digestive health by avoiding triggers that exacerbate both conditions. It allows for more comfortable eating experiences and better symptom management.
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📊 Recommended food breakdown (Source)
How to budget on this diet plan
Choose generic brands of staples like oats and rice to save money while following the diet. Buy vegetables in season and freeze extras for later use to keep costs down. Make your own herbal teas with inexpensive dried herbs instead of buying pre-packaged ones. Plan meals that use similar ingredients to avoid wasting food and money.
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Meal plan suggestion
Day 1
- Breakfast:Oats with almond milk, sliced bananas, and a handful of pumpkin seeds
- Lunch:Grilled turkey breast with a side of quinoa and steamed green beans
- Dinner:Baked cod fillets with roasted sweet potatoes and zucchini
- Snack:Lactose-free yogurt with blueberries and sunflower seeds
- Calories🔥: 1650Fat💧: 60gCarbs🌾: 200gProtein🥩: 95g
Day 2
- Breakfast:Gluten-free bread with almond butter and apple slices
- Lunch:Canned salmon salad with spinach, cucumbers, and a side of brown rice
- Dinner:Skinless chicken thighs with butternut squash and sautéed green beans
- Snack:Rice cakes with peanut butter and melon slices
- Calories🔥: 1600Fat💧: 58gCarbs🌾: 190gProtein🥩: 92g
Day 3
- Breakfast:Fortified cereal with almond milk and blueberries
- Lunch:Turkey breast with quinoa, carrots, and sautéed spinach
- Dinner:Baked cod fillets with steamed sweet potatoes and green beans
- Snack:Lactose-free yogurt with strawberries and a handful of almonds
- Calories🔥: 1630Fat💧: 62gCarbs🌾: 195gProtein🥩: 97g
Day 4
- Breakfast:Oats with almond milk, sliced bananas, and chia seeds
- Lunch:Grilled turkey breast salad with spinach, cucumbers, and quinoa
- Dinner:Baked salmon fillet with roasted sweet potatoes and green beans
- Snack:Rice cakes with almond butter and apple slices
- Calories🔥: 1670Fat💧: 65gCarbs🌾: 198gProtein🥩: 100g
Day 5
- Breakfast:Gluten-free bread with almond butter and sliced bananas
- Lunch:Canned tuna with brown rice, sautéed carrots, and green beans
- Dinner:Skinless chicken thighs with butternut squash and steamed zucchini
- Snack:Lactose-free yogurt with blueberries and sunflower seeds
- Calories🔥: 1600Fat💧: 60gCarbs🌾: 190gProtein🥩: 95g
Day 6
- Breakfast:Fortified cereal with almond milk and sliced strawberries
- Lunch:Grilled turkey breast with a side of quinoa and steamed green beans
- Dinner:Baked cod fillets with roasted sweet potatoes and zucchini
- Snack:Green tea with a handful of almonds
- Calories🔥: 1620Fat💧: 62gCarbs🌾: 192gProtein🥩: 96g
Day 7
- Breakfast:Oats with almond milk, sliced bananas, and chia seeds
- Lunch:Canned salmon salad with spinach, cucumbers, and a side of brown rice
- Dinner:Skinless chicken thighs with butternut squash and sautéed green beans
- Snack:Chamomile tea with a handful of pumpkin seeds
- Calories🔥: 1610Fat💧: 63gCarbs🌾: 189gProtein🥩: 94g
Want to learn more?
⚠️ Keep in mind
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Listonic team
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