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IBS diet plan for acid reflux

Balancing IBS and acid reflux can be a tricky combo, but an IBS diet plan for acid reflux can help. This plan features gentle-on-the-stomach foods that also keep your acid levels in check. Say goodbye to heartburn and stomach discomfort with meals designed to be kind to both your gut and esophagus.

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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

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Article Reviewed
• Written by our editorial team.
• Published on June 21, 2024.
• Updated on Oct. 1, 2024.

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.

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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.
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The best diet is the one you don't know you're on.

Brian Wansink, PhD

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.

IBS diet plan for acid reflux graph

📊 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 for IBS Diet Plan for Acid Reflux

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: 1650   Fat: 60g   Carbs: 200g   Protein: 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: 1600   Fat: 58g   Carbs: 190g   Protein: 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: 1630   Fat: 62g   Carbs: 195g   Protein: 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: 1670   Fat: 65g   Carbs: 198g   Protein: 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: 1600   Fat: 60g   Carbs: 190g   Protein: 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: 1620   Fat: 62g   Carbs: 192g   Protein: 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: 1610   Fat: 63g   Carbs: 189g   Protein: 94g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article reviewed
• Written by our editorial team.
• Published on June 21, 2024.
• Updated on Oct. 1, 2024.

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