14-day meal plan for acid reflux
Address acid reflux with our 14-day meal plan designed to soothe your digestive system. Featuring acid reflux-friendly recipes, this plan offers a variety of tasty options that help minimize discomfort. Enjoy flavorful meals that contribute to better digestive health and well-being.
Meal plan shopping list
- Oats
- Bananas
- Berries (blueberries, strawberries)
- Melons
- Ginger
- Lean protein (chicken, turkey)
- Quinoa
- Almond milk
- Spinach
- Broccoli
- Avocado
- Brown rice
- Almonds
- Olive oil
- Green beans
- Fennel
- Cucumber
- Water
- Herbal tea
- Non-citrus fruits
Article Reviewed
Our editorial team has checked this article to make sure it was accurate at the time of publishing it.
Meal plan overview
Address acid reflux with our 14-day meal plan designed to soothe your digestive system. Featuring acid reflux-friendly recipes, this plan offers a variety of tasty options that help minimize discomfort. Enjoy flavorful meals that contribute to better digestive health and overall well-being.
Foods to eat
- Non-Acidic Fruits: Choose fruits like bananas, melons, and apples for a sweet and soothing snack.
- Lean Proteins: Opt for skinless poultry, fish, and tofu as protein sources that are gentle on the digestive system.
- Fiber-Rich Vegetables: Include leafy greens, broccoli, and carrots for added fiber without triggering acid reflux.
- Whole Grains: Choose brown rice, quinoa, and oats for complex carbohydrates that are easy on the stomach.
- Low-Fat Dairy: Include low-fat yogurt and skim milk as sources of calcium without excess fat.
- Healthy Fats: Incorporate olive oil, avocados, and nuts for heart-healthy fats without causing acid reflux.
- Ginger and Turmeric: Use these anti-inflammatory spices to add flavor without aggravating acid reflux symptoms.
- Herbal Teas: Drink calming teas like chamomile or ginger to soothe the digestive tract.
- Smaller, Frequent Meals: Opt for smaller portions throughout the day to prevent overeating and reduce acid reflux.
- Hydration: Drink plenty of water between meals to support digestion and overall well-being.
✅ Tip
Include more foods rich in soluble fiber, like oats and barley, as they can help absorb excess stomach acid and promote digestion, aiding in alleviating symptoms of acid reflux.
Foods not to eat
- Spicy Foods: Minimize consumption of spicy dishes and sauces that can trigger acid reflux symptoms.
- Citrus Fruits: Limit acidic fruits like oranges, grapefruits, and tomatoes to reduce acid reflux risk.
- Fried and Fatty Foods: Avoid fried foods and high-fat dishes that can contribute to acid reflux.
- Caffeinated Beverages: Reduce intake of coffee, tea, and soda, as caffeine can exacerbate acid reflux symptoms.
- Peppermint and Chocolate: Limit these items, as they may relax the lower esophageal sphincter and worsen acid reflux.
- Large Meals Before Bed: Avoid heavy meals close to bedtime to prevent nighttime acid reflux.
- Alcohol: Limit alcohol intake, as it can relax the esophageal sphincter and contribute to acid reflux.
- Individual Dietary Needs: Adjust the meal plan based on individual triggers and sensitivities.
- Regular Health Checks: Monitor overall health, including acid reflux symptoms, regularly.
- Consult a Healthcare Professional: For concerns about acid reflux or individual health, consult with a healthcare provider.
Main benefits
The 14-day meal plan for acid reflux avoids trigger foods and emphasizes meals that are less likely to cause heartburn. It includes alkaline and fiber-rich foods to manage symptoms of acid reflux.
How to budget on this meal plan?
Focus on oats and bananas as main staples. Berries, melons, and ginger offer variety and can be more economical in bulk. Lean protein like chicken and turkey are often cheaper when bought in larger quantities. Quinoa, almond milk, and spinach can be more cost-effective when purchased in bulk.
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Extra tips ✨
Any healthy snack ideas?
Enjoy these acid reflux-friendly snacks for comfort and nutrition:
- Low-acid fruits like bananas and melons
- Oatmeal with almond milk
- Grilled chicken strips
- Baked sweet potatoes
- Toast with honey
- Ginger tea
- Rice cakes with avocado
What should I drink on this meal plan?
Water is the best choice to avoid aggravating acid reflux. Herbal teas, especially ginger and chamomile, can be soothing. Almond milk is a great non-acidic alternative to regular milk. Avoiding caffeinated beverages like coffee is key, but if you need a caffeine boost, opt for green tea, which is gentler on the stomach.
How to get even more nutrients?
For managing acid reflux, your diet should avoid foods that trigger symptoms. Focus on lean proteins, such as turkey, chicken, and fish, which are less likely to cause reflux than fatty meats. Complex carbohydrates like oatmeal, brown rice, and whole grain breads can also help absorb stomach acid and reduce symptoms. Vegetables that are not overly acidic, such as greens, cucumbers, and asparagus, are great choices. Avoiding high-fat foods and spicy ingredients will also help manage acid reflux symptoms effectively.
Meal plan suggestions
14-Day Meal Plan for Acid Reflux
This meal plan is designed to minimize acid reflux symptoms by focusing on foods that are less likely to trigger heartburn or reflux.
Day 1
- Breakfast: Oatmeal topped with sliced bananas and a sprinkle of ground ginger
- Lunch: Grilled chicken salad with mixed greens, cucumbers, and avocado
- Dinner: Baked salmon with quinoa and steamed broccoli
Day 2
- Breakfast: Greek yogurt with honey and sliced strawberries
- Lunch: Turkey and avocado wrap with whole-grain tortilla and spinach
- Dinner: Quinoa bowl with roasted vegetables (bell peppers, zucchini, carrots)
Day 3
- Breakfast: Smoothie made with almond milk, spinach, berries, and a tablespoon of almond butter
- Lunch: Brown rice stir-fry with tofu, broccoli, and green beans
- Dinner: Baked chicken breast with mashed sweet potatoes and steamed asparagus
Day 4
- Breakfast: Overnight oats with sliced bananas and almonds
- Lunch: Spinach and fennel salad with grilled chicken
- Dinner: Lentil soup with a side of whole-grain bread
Day 5
- Breakfast: Scrambled eggs with spinach and tomatoes
- Lunch: Quinoa salad with chickpeas, cucumbers, tomatoes, and lemon-tahini dressing
- Dinner: Grilled fish with roasted green beans and quinoa pilaf
Day 6
- Breakfast: Banana almond smoothie with a dash of ground ginger
- Lunch: Greek yogurt parfait with granola and mixed berries
- Dinner: Turkey meatballs in tomato sauce with spaghetti squash
Day 7
- Breakfast: Whole-grain toast with mashed avocado and poached eggs
- Lunch: Chicken and vegetable stir-fry with brown rice
- Dinner: Baked salmon with quinoa and steamed broccoli
Day 8
- Breakfast: Oatmeal topped with sliced melons and almonds
- Lunch: Turkey and cranberry wrap with spinach and whole-grain tortilla
- Dinner: Quinoa stuffed bell peppers with a side salad
Day 9
- Breakfast: Greek yogurt with honey and mixed berries
- Lunch: Lentil and vegetable curry with brown rice
- Dinner: Grilled chicken breast with mashed sweet potatoes and sautéed green beans
Day 10
- Breakfast: Smoothie made with almond milk, spinach, berries, and a tablespoon of almond butter
- Lunch: Spinach and fennel salad with grilled shrimp
- Dinner: Baked tofu with quinoa and steamed asparagus
Day 11
- Breakfast: Banana almond smoothie with a dash of ground ginger
- Lunch: Turkey and avocado wrap with spinach and whole-grain tortilla
- Dinner: Spaghetti squash with marinara sauce and grilled chicken
Day 12
- Breakfast: Whole-grain toast with mashed avocado and poached eggs
- Lunch: Greek yogurt parfait with granola and sliced melons
- Dinner: Quinoa stuffed bell peppers with a side of steamed broccoli
Day 13
- Breakfast: Oatmeal topped with sliced bananas and almonds
- Lunch: Lentil soup with a side of whole-grain bread
- Dinner: Grilled fish with quinoa and roasted vegetables
Day 14
- Breakfast: Scrambled eggs with spinach and tomatoes
- Lunch: Quinoa salad with chickpeas, cucumbers, tomatoes, and lemon-tahini dressing
- Dinner: Baked chicken breast with mashed sweet potatoes and steamed green beans
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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.
Article Reviewed
Our editorial team checked this article to make sure it was accurate at the time of updating it on April 12, 2024.
