Meal Plan For Acid Reflux

Written byListonic team

Updated on Nov 22, 2024

Battling acid reflux and need a soothing diet? Our 7-day meal plan for acid reflux aims to alleviate discomfort. We'll guide you through reflux-friendly meals and show you how to create a shopping list that's easy on your stomach. Let's eat for comfort and health!

Meal plan grocery list

Dry goods

Oatmeal

Brown rice

Quinoa

Whole grain tortilla

Chickpeas

Lentil soup

Almonds

Walnuts

Snacks & sweets

Honey

Maple syrup

Hummus

Tzatziki

Carrot sticks

Melon slices

Meats

Turkey

Dairy & eggs

Greek yogurt

Plant based

Tofu

Almond butter

Chia pudding ingredients (almond milk, strawberries)

Smoothie ingredients (banana, almond milk, protein powder)

Overnight oats ingredients (almond milk, chia seeds, blueberries)

Spices & sauces

Olive oil dressing

Lemon-tahini dressing

Light vinaigrette

Fresh grocery

Bananas

Mixed vegetables

Mixed greens

Spinach

Cucumber

Bell peppers

Portobello mushrooms

Green beans

Broccoli

Avocado

Mixed berries

Bakery

Whole grain toast

Ready meals

Beef stir-fry ingredients (variety of vegetables, brown rice)

Meal plan overview

Battling acid reflux? Our 7-day meal plan for acid reflux aims to alleviate discomfort. It includes reflux-friendly meals that avoid common triggers like spicy and fatty foods.

This plan is about eating well without the discomfort, ensuring each meal is gentle on your stomach.

Meal Plan For Acid Reflux exemplary product

Foods to eat

High-Fiber Foods: Whole grains, vegetables, and fruits to improve digestion and reduce symptoms.
Lean Proteins: Skinless chicken, turkey, fish, and tofu are less likely to trigger reflux.
Non-Citrus Fruits: Apples, pears, and melons are less acidic and gentler on the stomach.
Vegetables: Green beans, broccoli, asparagus, and cauliflower are low in acid.
Alkaline Foods: Foods like bananas, almonds, and lettuce can help neutralize stomach acid.
Ginger: A natural remedy for gastrointestinal discomfort and can aid in acid reduction.
Water and Herbal Teas: Non-caffeinated beverages that won’t exacerbate acid reflux symptoms.

✅Tip

Avoid trigger foods like citrus, spicy foods, and caffeine, and eat smaller, more frequent meals to prevent discomfort.

Foods not to eat

Spicy Foods: Can trigger and worsen acid reflux symptoms.
Citrus Fruits: Oranges, lemons, and grapefruits are high in acid.
Tomatoes and Tomato-Based Products: Their acidity can cause reflux symptoms.
Fatty Foods: Fried foods, high-fat dairy, and fatty meats slow digestion and increase risk of reflux.
Garlic and Onions: While healthy, they can exacerbate reflux in some people.
Chocolate: Contains caffeine and other stimulants that can trigger reflux.
Caffeine and Alcohol: Can relax the esophageal sphincter, leading to reflux.

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Main benefits

The Meal Plan For Acid Reflux focuses on minimizing foods that may trigger acid reflux symptoms. 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 and promoting digestive comfort.

Recommended nutrient breakdown

Protein: 20%

Fat: 20%

Carbs: 50%

Fiber: 5%

Other: 5%

How to budget on this meal plan

To budget this acid reflux-friendly meal plan, buy staples like oatmeal, brown rice, and quinoa in bulk. Opt for seasonal produce like bananas, apples, and mixed greens for savings. Utilize versatile and affordable protein sources like eggs, tofu, and canned chickpeas. Prepare homemade snacks and dressings, like hummus and light vinaigrette, to reduce costs. Choose frozen or canned fruits and vegetables to minimize waste and maintain affordability. Plan meals around sales, especially for pricier items like salmon and beef. Incorporate a mix of fresh, frozen, and canned items to balance nutrition and budget. Consider plant-based proteins and dairy alternatives as cost-effective options.

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Extra tips

Acid reflux-friendly snacks to reduce symptoms:

Baked apples with cinnamon
Ginger tea with honey
Oatmeal with almond milk
Low-fat yogurt with melon
Grilled chicken strips
Carrot and cucumber sticks
Whole grain toast with avocado

For those with acid reflux, soothing and non-irritating beverages are important. Herbal teas, especially ginger and chamomile, can soothe the stomach. Almond milk, being alkaline, can help neutralize stomach acid. Coconut water hydrates without causing reflux. Water is always the best for hydration, and aloe vera juice can soothe irritated esophageal linings.

Managing acid reflux involves eating foods that are easy on the stomach. Avoid high-fat and spicy foods, which can exacerbate symptoms. Instead, opt for lean proteins like grilled chicken or turkey to avoid triggering reflux. Incorporate easy-to-digest whole grains like oatmeal and pair them with fiber-rich vegetables and non-citrus fruits to maintain overall health without irritating the esophagus.

Meal plan suggestion

Day 1

Breakfast:Oatmeal with sliced bananas and a sprinkle of ground flaxseeds
Lunch:Grilled chicken breast with a side of steamed broccoli and brown rice
Dinner:Baked salmon with quinoa and roasted asparagus
Snack:Greek yogurt with honey
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 220g
Protein🥩: 120g

Day 2

Breakfast:Scrambled eggs with spinach and whole grain toast
Lunch:Turkey and avocado wrap with whole grain tortilla
Dinner:Stir-fried tofu with mixed vegetables and brown rice
Snack:Almonds
Calories🔥: 2100
Fat💧: 75g
Carbs🌾: 230g
Protein🥩: 110g

Day 3

Breakfast:Greek yogurt with mixed berries and a drizzle of honey
Lunch:Spinach and kale salad with grilled chicken and olive oil dressing
Dinner:Baked cod with roasted zucchini and quinoa
Snack:Banana
Calories🔥: 2050
Fat💧: 68g
Carbs🌾: 220g
Protein🥩: 115g

Day 4

Breakfast:Smoothie with banana, almond milk, and a scoop of protein powder
Lunch:Lentil soup with a side of mixed greens
Dinner:Grilled shrimp with a quinoa and cucumber salad
Snack:Carrot sticks with hummus
Calories🔥: 2150
Fat💧: 70g
Carbs🌾: 240g
Protein🥩: 120g

Day 5

Breakfast:Chia pudding with almond milk and sliced strawberries
Lunch:Quinoa salad with chickpeas, bell peppers, and lemon-tahini dressing
Dinner:Beef stir-fry with a variety of vegetables and brown rice
Snack:Greek yogurt with a drizzle of maple syrup
Calories🔥: 2200
Fat💧: 80g
Carbs🌾: 230g
Protein🥩: 130g

Day 6

Breakfast:Whole grain toast with almond butter and sliced banana
Lunch:Hummus and vegetable wrap with whole grain tortilla
Dinner:Grilled portobello mushrooms with asparagus and brown rice
Snack:Sliced cucumber with tzatziki
Calories🔥: 2100
Fat💧: 75g
Carbs🌾: 240g
Protein🥩: 115g

Day 7

Breakfast:Overnight oats with almond milk, chia seeds, and blueberries
Lunch:Spinach and walnut salad with grilled salmon and a light vinaigrette
Dinner:Baked chicken breast with roasted sweet potatoes and green beans
Snack:Melon slices
Calories🔥: 2050
Fat💧: 70g
Carbs🌾: 220g
Protein🥩: 120g

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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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