30-day meal plan for acid reflux

Written byListonic team

Updated on Oct 1, 2024

Ease your digestion with the 30-Day Meal Plan for Acid Reflux. This plan features meals designed to minimize discomfort and promote gut health. Enjoy soothing dishes that help keep acid reflux at bay and make mealtime enjoyable again.

Meal plan grocery list

Dry goods

Oatmeal

Brown rice

Quinoa

Whole grain pasta

Meats

Lean chicken breast

Turkey

Lean beef

Lean pork loin

Fish & seafood

Salmon

Tuna

Dairy & eggs

Low-fat yogurt

Cottage cheese

Eggs

Low-fat cheese

Fresh grocery

Bananas

Apples

Carrots

Spinach

Broccoli

Green beans

Cauliflower

Sweet potatoes

Blueberries

Strawberries

Papaya

Celery

Cucumbers

Bell peppers

Plant based

Lentils

Chickpeas

Almonds

Walnuts

Meal plan overview

Manage acid reflux with the 30-Day Meal Plan for Acid Reflux. This plan includes meals that are gentle on your stomach and help reduce symptoms of acid reflux. Enjoy a variety of low-acid foods, lean proteins, and soothing dishes that keep heartburn at bay.

Each day offers meal ideas and tips to help you manage acid reflux effectively. This plan makes it simple to enjoy delicious, reflux-friendly meals without discomfort.

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Foods to eat

Low-Acid Fruits: Bananas, melons, and apples that are gentle on the stomach.
Whole Grains: Oatmeal, whole grain bread, and brown rice to prevent reflux.
Lean Proteins: Chicken, turkey, and fish that are easy to digest.
Non-Citrus Vegetables: Broccoli, carrots, and leafy greens for balanced nutrition.
Healthy Fats: Avocados, nuts, and olive oil to promote satiety without triggering reflux.

✅Tip

Choose low-acid, easy-to-digest foods like oatmeal or bananas to avoid triggering your symptoms.

Foods not to eat

Spicy Foods: Hot peppers and spicy sauces that can irritate the esophagus.
Acidic Foods: Tomatoes, citrus fruits, and vinegar that can trigger reflux.
Fried Foods: French fries and fried chicken that are high in fat.
Carbonated Drinks: Sodas and sparkling water that can cause bloating.
Caffeine: Coffee, tea, and chocolate that can relax the lower esophageal sphincter.

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Main benefits

Choosing a 30-day meal plan for acid reflux can significantly reduce symptoms by avoiding trigger foods and incorporating those that soothe the digestive system. The plan promotes smaller, more frequent meals, which can prevent acid build-up. It often includes foods that are less likely to irritate the esophagus, providing comfort and relief. Additionally, it helps maintain a healthy weight, which is a key factor in managing acid reflux.

Recommended nutrient breakdown

Protein: 15%

Fat: 25%

Carbs: 55%

Fiber: 3%

Other: 2%

How to budget on this meal plan

For managing acid reflux, focus on meals that avoid trigger foods without breaking the bank. Whole grains, lean proteins, and vegetables are generally safe and affordable choices. Preparing meals from scratch allows better control over ingredients and costs. Avoiding eating out and limiting processed foods can also help save money and manage symptoms.

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Extra tips

Here are some snacks to help manage acid reflux:

Banana slices with almond butter
Carrot sticks with hummus
Greek yogurt with honey
Mixed nuts and seeds
Whole grain crackers with avocado
Apple slices with peanut butter
Non-citrus fruit smoothies

For managing acid reflux, drink options include water with a splash of cucumber, herbal teas like chamomile or ginger for digestion, and almond milk or other low-acid plant-based alternatives. Avoid caffeinated and carbonated beverages. Smoothies made with non-citrus fruits and vegetables can provide extra nutrients without triggering symptoms.

For managing acid reflux, focus on low-acid, nutrient-dense foods. Choose lean proteins like chicken, turkey, or fish, seasoned with mild herbs and spices. Include non-acidic vegetables like spinach, carrots, and zucchini for essential vitamins and minerals. Add whole grains like oatmeal or brown rice for fiber and energy. Finish with a serving of non-citrus fruits like bananas or melons to add natural sweetness and additional nutrients. This approach helps manage symptoms while ensuring balanced nutrition.

Meal plan suggestion

Day 1

Breakfast:Oatmeal with bananas and strawberries
Lunch:Grilled chicken breast with brown rice and steamed broccoli
Dinner:Baked salmon with quinoa and green beans
Snack:Low-fat yogurt with blueberries

Day 2

Breakfast:Whole wheat bread with low-fat cheese and apple slices
Lunch:Turkey and spinach salad with cucumbers and bell peppers
Dinner:Lean beef stir-fry with carrots and brown rice
Snack:Almonds and a banana

Day 3

Breakfast:Cottage cheese with strawberries and walnuts
Lunch:Tuna salad with celery and whole grain pasta
Dinner:Baked lean pork loin with sweet potatoes and steamed cauliflower
Snack:Low-fat yogurt with blueberries

Day 4

Breakfast:Scrambled eggs with spinach and whole wheat toast
Lunch:Grilled chicken breast with quinoa and steamed broccoli
Dinner:Turkey and lentil stew with carrots and bell peppers
Snack:Apple slices with almond butter

Day 5

Breakfast:Oatmeal with papaya and blueberries
Lunch:Lean beef and quinoa salad with cucumbers and green beans
Dinner:Baked salmon with sweet potatoes and steamed spinach
Snack:Cottage cheese with strawberries

Day 6

Breakfast:Low-fat yogurt with bananas and almonds
Lunch:Turkey and chickpea salad with carrots and celery
Dinner:Grilled lean pork loin with brown rice and steamed broccoli
Snack:Apple slices with walnuts

Day 7

Breakfast:Whole wheat bread with low-fat cheese and blueberries
Lunch:Grilled chicken breast with lentils and steamed cauliflower
Dinner:Baked salmon with quinoa and green beans
Snack:Low-fat yogurt with strawberries

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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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