14-day meal plan for acid reflux

Written byListonic team

Updated on Nov 22, 2024

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 grocery list

Dry goods

Oats

Quinoa

Brown rice

Meats

Chicken

Turkey

Plant based

Almond milk

Spinach

Avocado

Fresh grocery

Bananas

Blueberries

Strawberries

Melons

Green beans

Fennel

Cucumber

Non-citrus fruits

Broccoli

Snacks & sweets

Almonds

Beverages

Water

Coffee & tea

Herbal tea

Spices & sauces

Ginger

Olive oil

Meal plan overview

14-day meal plan for acid reflux exemplary product

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.

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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.

Recommended nutrient breakdown

Protein: 20%

Fat: 20%

Carbs: 50%

Fiber: 7%

Other: 3%

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

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

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.

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 suggestion

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.

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