Keto meal plan for acid reflux
Listonic team
Updated on Nov 22, 2024
For those combating acid reflux, the keto meal plan for acid reflux is formulated to minimize triggers. It incorporates low-carb, high-fat foods known to be gentle on the stomach while avoiding known irritants.
Focused on reducing acid reflux symptoms, this plan carefully selects ingredients that are both keto-friendly and soothing. It's a thoughtful way to enjoy keto benefits without digestive discomfort.
Meal plan overview
Introducing ""Keto Meal Plan for Acid Reflux"", a guide to managing digestive wellness on a ketogenic diet. This plan emphasizes foods that are less likely to trigger reflux symptoms while maintaining ketosis.
With meals crafted to be comforting and easy to digest, this plan helps you manage acid reflux effectively. Enjoy a variety of gentle, low-carb dishes that support your health and dietary goals.
Foods to eat
Lean Proteins: Chicken, turkey, fish, and tofu for easy digestion.
Non-Acidic Vegetables: Leafy greens, cauliflower, broccoli, and zucchini.
Healthy Fats: Avocado, olive oil, and nuts for satiety without irritation.
Lactose-Free Dairy: Cheese and butter in moderation for added flavor.
Non-Acidic Berries: Strawberries, blueberries, and raspberries in small portions.
Herbs and Spices: Ginger, turmeric, and parsley for flavor without acidity.
Alkaline Water: Hydration with alkaline water to soothe acid reflux.
Herbal Teas: Chamomile or ginger tea for a calming and digestive effect.
✅Tip
Foods not to eat
High-Fat Meats: Fatty cuts of beef or pork that may trigger reflux.
Tomatoes and Citrus: Avoid acidic fruits and tomatoes which can worsen symptoms.
Spicy Foods: Limit or avoid spicy dishes to prevent irritation.
Carbonated Drinks: Skip carbonated beverages to reduce gas and bloating.
Caffeine: Limit or avoid coffee and caffeinated beverages.
Mint and Peppermint: These may relax the lower esophageal sphincter, causing reflux.
High-Fat Dairy: Heavy cream and excessive cheese that may lead to discomfort.
Processed and Fried Foods: Opt for whole foods and avoid processed or fried options.
Main benefits
The Keto Meal Plan for Acid Reflux focuses on minimizing foods that may trigger acid reflux symptoms through a ketogenic approach. This plan emphasizes low-acid and non-spicy options, including lean proteins, non-citrus fruits, and non-acidic vegetables.
By avoiding common triggers and incorporating alkaline foods, the plan supports individuals in managing acid reflux symptoms while maintaining a ketogenic lifestyle.
Recommended nutrient breakdown
Protein: 17%
Fat: 68%
Carbs: 13%
Fiber: 1%
Other: 1%
How to budget on this meal plan
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Extra tips
Manage acid reflux with these gentle, keto-friendly snacks:
- Baked chicken strips
- Cucumber and cream cheese
- Hard cheeses like cheddar
- Almond butter with carrot sticks
- Scrambled eggs
- Roasted turkey slices
- Pumpkin soup
For acid reflux on a keto diet, gentle beverages are key. Water, particularly alkaline water, can be soothing. Herbal teas like ginger and chamomile may ease symptoms. Unsweetened almond milk is a safe, creamy option. Bone broth, with its soothing qualities, is also a good choice.
Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs with spinach, cooked in coconut oil
- Lunch:Grilled chicken salad with mixed greens, cucumber, and a light olive oil dressing
- Dinner:Baked salmon with a side of steamed zucchini
- Calories🔥: 1200Fat💧: 85gCarbs🌾: 16gProtein🥩: 87g
Day 2
- Breakfast:Avocado and egg salad
- Lunch:Tuna salad with avocado and leafy greens, dressed with lemon and olive oil
- Dinner:Stir-fried beef with bell peppers and zucchini in avocado oil
- Calories🔥: 1300Fat💧: 95gCarbs🌾: 20gProtein🥩: 84g
Day 3
- Breakfast:Chia pudding made with coconut milk and a sprinkle of cinnamon
- Lunch:Cobb salad with hard-boiled eggs, avocado, and a vinaigrette dressing
- Dinner:Grilled pork chops with a side of roasted asparagus
- Calories🔥: 1250Fat💧: 92gCarbs🌾: 23gProtein🥩: 86g
Day 4
- Breakfast:Omelette with cheese and a side of sautéed kale
- Lunch:Shrimp and avocado salad with olive oil and lemon juice dressing
- Dinner:Chicken curry with coconut milk and a side of cauliflower rice
- Calories🔥: 1250Fat💧: 87gCarbs🌾: 22gProtein🥩: 88g
Day 5
- Breakfast:Full-fat Greek yogurt with a sprinkle of chia seeds and a few nuts
- Lunch:Salad with grilled steak, blue cheese, and walnuts, dressed with olive oil
- Dinner:Baked trout with a side of steamed green beans
- Calories🔥: 1300Fat💧: 90gCarbs🌾: 24gProtein🥩: 92g
Day 6
- Breakfast:Keto pancakes made with almond flour and topped with butter
- Lunch:Caesar salad with grilled chicken, no croutons, and Caesar dressing
- Dinner:Lamb chops with a side of roasted cauliflower
- Calories🔥: 1250Fat💧: 92gCarbs🌾: 21gProtein🥩: 88g
Day 7
- Breakfast:Avocado smoothie with almond milk and a scoop of low-carb protein powder
- Lunch:Veggie and cheese platter with keto-friendly dips like guacamole
- Dinner:Grilled chicken with a side of roasted eggplant and zucchini
- Calories🔥: 1200Fat💧: 82gCarbs🌾: 22gProtein🥩: 90g
Want to learn more?
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