Alkaline meal plan for acid reflux

Written byListonic team

Updated on Oct 1, 2024

An alkaline meal plan for acid reflux focuses on foods that balance your body’s pH and are gentle on your digestive system. This means avoiding acidic foods and opting for alkaline-rich vegetables, some fruits, and avoiding spicy or fatty foods. It’s about eating in a way that soothes your stomach and keeps reflux at bay.

Meal plan grocery list

Fresh grocery

Spinach

Kale

Broccoli

Zucchini

Cucumber

Celery

Green beans

Asparagus

Sweet potatoes

Carrots

Apples

Pears

Bananas

Avocados

Blueberries

Watermelon

Cherries

Dry goods

Quinoa

Brown rice

Buckwheat

Almonds

Flaxseeds

Pumpkin seeds

Meats

Chicken breast

Turkey breast

Fish & seafood

Salmon

Tilapia

Dairy & eggs

Greek yogurt

Cottage cheese

Almond milk

Spices & sauces

Olive oil

Plant based

Tofu

Tempeh

Meal plan overview

The alkaline meal plan for acid reflux focuses on reducing acidic foods to alleviate symptoms and promote digestive health. By emphasizing alkaline-forming foods like vegetables, certain fruits, and whole grains, this diet helps neutralize stomach acid. Common choices include leafy greens, cucumbers, and melons.

This diet can be particularly beneficial for those who experience frequent heartburn or GERD. Avoiding spicy, fried, and fatty foods while sticking to an alkaline-based menu can significantly reduce discomfort and improve overall digestion.

Alkaline meal plan for acid reflux exemplary product

Foods to eat

Leafy Greens: Think spinach, kale, and Swiss chard for a low-acid, high-fiber choice that's gentle on your stomach.
Non-citrus Fruits: Munch on bananas, melons, and apples to keep acid levels low and reduce reflux.
Whole Grains: Go for oatmeal, brown rice, and quinoa to get your fiber fix without aggravating acid production.
Alkaline Water: Sip on alkaline water to help neutralize stomach acids and maintain a balanced pH.
Root Vegetables: Sweet potatoes, carrots, and beets are your friends here, adding nutrition without the acid spike.

✅Tip

Start your day with a warm ginger and lemon water for acid reflux; it can neutralize stomach acid and improve digestion.

Foods not to eat

Citrus Fruits: Oranges, lemons, and grapefruits might be tasty but they're also acidic, which can trigger reflux.
Tomato Products: Avoid tomato sauce, ketchup, and salsa to keep heartburn at bay.
Fried Foods: Say no to French fries, fried chicken, and doughnuts to prevent excess acid production.
Spicy Foods: Dishes loaded with chili, hot sauce, or jalapeños can irritate the esophagus and worsen reflux.
Carbonated Drinks: Soda and sparkling water might seem refreshing, but they can increase stomach acid and cause bloating.

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Main benefits

For those struggling with heartburn, an alkaline meal plan for acid reflux might offer relief. This diet avoids acidic foods that can irritate the esophagus, focusing instead on alkaline-forming foods like cucumbers and leafy greens. These choices may help neutralize stomach acid and reduce symptoms. Additionally, the emphasis on fresh, whole foods can contribute to overall digestive health, minimizing discomfort.

Recommended nutrient breakdown

Protein: 15%

Fat: 20%

Carbs: 55%

Fiber: 7%

Other: 3%

How to budget on this meal plan

Creating an alkaline lunch plan for acid reflux doesn't have to break the bank. Opt for alkaline vegetables such as broccoli, spinach, and cauliflower that are gentle on the stomach and wallet. Replace acidic condiments with alternatives like lemon juice or herbs for flavor. Buy grains like oats or whole wheat bread in bulk to save money. Pack lunches in reusable containers to save on daily expenses and reduce waste, supporting both your health and budget.

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Extra tips

Here are some healthy snack ideas on an Alkaline meal plan for acid reflux:

Sliced watermelon or cantaloupe
Baked sweet potato chips
Sliced apple with cinnamon sprinkled on top
Banana slices with a light drizzle of honey
Small handful of unsalted almonds
Chilled cucumber sticks
Plain rice cakes with sliced avocado

Opt for alkaline water, herbal teas (such as ginger or chamomile), and fresh vegetable juices with non-acidic ingredients like cucumber and celery. Avoid caffeinated, carbonated, and acidic beverages. Choose drinks that soothe the digestive tract and help manage acid reflux.

In an alkaline meal plan for acid reflux, focus on lean proteins like fish, chicken, and tofu. Increase fiber intake with vegetables like carrots, cucumbers, and zucchini. Healthy fats from olive oil and avocados can be soothing. Opt for non-citrus fruits like melons and bananas for vitamins, and include ginger and aloe vera to aid digestion and reduce reflux symptoms.

Meal plan suggestion

Day 1

Breakfast:Greek yogurt with blueberries and flaxseeds
Lunch:Grilled chicken breast with quinoa and steamed broccoli
Dinner:Baked salmon with sweet potatoes and asparagus
Snack:Apple slices with almond butter
Calories🔥: 1600
Fat💧: 50g
Carbs🌾: 180g
Protein🥩: 110g

Day 2

Breakfast:Smoothie with almond milk, spinach, banana, and flaxseeds
Lunch:Turkey breast wrap with kale and avocado on buckwheat tortilla
Dinner:Tofu stir-fry with zucchini, green beans, and brown rice
Snack:Pear slices with cottage cheese
Calories🔥: 1550
Fat💧: 45g
Carbs🌾: 170g
Protein🥩: 105g

Day 3

Breakfast:Quinoa porridge with cherries and pumpkin seeds
Lunch:Tempeh salad with cucumber, celery, and carrots
Dinner:Tilapia with roasted sweet potatoes and steamed green beans
Snack:Avocado slices with almond milk smoothie
Calories🔥: 1580
Fat💧: 48g
Carbs🌾: 165g
Protein🥩: 108g

Day 4

Breakfast:Cottage cheese with watermelon and flaxseeds
Lunch:Salmon salad with kale, avocado, and quinoa
Dinner:Baked chicken breast with roasted zucchini and carrots
Snack:Apple slices with almond butter
Calories🔥: 1620
Fat💧: 52g
Carbs🌾: 175g
Protein🥩: 112g

Day 5

Breakfast:Almond milk smoothie with blueberries, spinach, and flaxseeds
Lunch:Grilled turkey breast with brown rice and steamed broccoli
Dinner:Tempeh stir-fry with zucchini and green beans
Snack:Pear slices with cottage cheese
Calories🔥: 1540
Fat💧: 46g
Carbs🌾: 160g
Protein🥩: 110g

Day 6

Breakfast:Greek yogurt with cherries and pumpkin seeds
Lunch:Chicken breast salad with kale, cucumber, and quinoa
Dinner:Baked tilapia with roasted sweet potatoes and asparagus
Snack:Banana with almond butter
Calories🔥: 1610
Fat💧: 49g
Carbs🌾: 168g
Protein🥩: 111g

Day 7

Breakfast:Quinoa porridge with blueberries and flaxseeds
Lunch:Grilled salmon with brown rice and steamed broccoli
Dinner:Tofu stir-fry with green beans, zucchini, and carrots
Snack:Avocado slices with watermelon
Calories🔥: 1570
Fat💧: 47g
Carbs🌾: 163g
Protein🥩: 108g

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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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