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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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.

✅ Tip

Keep a food diary to track which foods trigger your acid reflux symptoms and adjust your diet to avoid them effectively.

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.

📊 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

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.

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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.