30-day meal plan for acid reflux

• 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.

• 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.

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.

To manage acid reflux while enjoying balanced meals, try these substitutions:

• For a lower-acid grain, millet can replace whole wheat bread in meals.
• To reduce acidity, cantaloupe can replace oranges in snacks and salads.
• For a soothing protein source, poached chicken breast can replace lean beef in dishes.
• To boost fiber, zucchini noodles can replace whole grain pasta in dinners.
• For a lower-fat option, Greek yogurt can replace low-fat cheese in snacks and meals.

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.