Gastroesophageal reflux disease (GERD), often referred to as acid reflux or heartburn, affects millions of adults. While medical treatments are available and effective, dietary changes are one of the easiest and most affordable ways to manage symptoms. What you eat and how you eat it can directly impact your acid reflux and GERD symptoms. Structuring recipes and menus around acid-soothing foods can also complement your efforts.
Understanding Acid Reflux and GERD
Acid reflux and GERD are often used interchangeably, but they are not the same. When you eat, food travels from your mouth, down your esophagus, and into your stomach. The acidic environment in your stomach helps break down food as part of digestion. Under normal conditions, food and drink travel from your esophagus to your stomach in a one-way direction. However, sometimes, stomach contents can flow back up into the esophagus, leading to an uncomfortable burning sensation. This is known as acid reflux, often called "heartburn" when the discomfort is felt in the chest.
GERD is a more severe and chronic form of acid reflux, characterized by frequent episodes-at least twice a week-and additional symptoms like trouble swallowing, persistent coughing, or regurgitation (when food or liquid comes back up into the mouth). Left unmanaged, occasional acid reflux can potentially develop into GERD.
Key Guidelines for an Acid Reflux-Friendly Eating Plan
Managing acid reflux starts with making thoughtful changes to your eating habits. The primary strategies include avoiding trigger foods, focusing on portion control, and timing your meals to reduce the likelihood of reflux episodes.
Avoid Common Trigger Foods
Limit acidic, spicy, and high-fat foods that are known to irritate the esophagus or relax the lower esophageal sphincter (LES), the muscle that helps keep acid in the stomach. Common trigger foods include:
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- Beverages: Peppermint tea, citrus fruit juices, tomato-based drinks, regular and decaf coffee, alcohol, caffeinated teas, whole dairy.
- Carbohydrates: Doughnuts, croissants, french fries and other fried side dishes (like onion rings), packaged potato chips, packaged tortilla chips, creamy sauces, pesto.
- Fruits and vegetables: Tomatoes, fried vegetables, pickled vegetables, tomato-based sauces, citrus fruits (such as oranges, lemons, and grapefruit).
- Proteins: Fatty cuts of meats, fried chicken, fried fish, sausage, pepperoni, bacon, hot dogs.
- Fats: Gravies, butter, ghee, lard, margarine, dairy cream, whole cheeses, peanut and almond butter.
- Desserts: Chocolate, dairy ice cream, Chantilly cream, cakes, pies, and cookies, lemon or lime pie.
Choose Smaller, More Frequent Meals
Large meals can increase pressure on the LES, making reflux more likely. Instead of two or three large meals a day, consider five to six smaller meals. Aim for smaller portions spread out over the day to keep digestion manageable. Eating smaller and more frequent meals can help you manage symptoms of acid reflux.
Time Your Meals Strategically
Avoid eating at least 3 hours before bedtime. This gives your stomach time to digest food and reduces the risk of acid traveling back up.
Stay Upright After Meals
Sitting or standing for at least 30 minutes after eating helps gravity keep stomach contents where they belong.
Chew Thoroughly and Eat Slowly
Eating too quickly can contribute to swallowing excess air and overeating, both of which can trigger reflux symptoms. Our mouth is where digestion begins. Our food mixes with our saliva which contains digestive enzymes that begin to break food down. Eat Slowly.
Reflux-Friendly Foods
When managing acid reflux, incorporating soothing, nutrient-dense foods into your eating plan is key. These options are less likely to trigger symptoms and can support overall digestive health. Here are some foods that may be less likely to cause acid reflux and GERD symptoms:
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- Beverages: Nonfat or low fat milk, herbal teas other than peppermint, carrot juice, apple juice, melon juice.
- Carbohydrates: Rice, pasta with no sauce, oatmeal, whole-grain bread, low fat cereals, low fat muffins, plain crackers, flour tortillas, low fat pancakes, waffles, boiled or mashed potatoes.
- Fruits and vegetables (including herbs): All fresh or boiled vegetables with little added fat or sauce, bananas, melons, apples, papayas, grapes, berries, pears, cilantro, basil, oregano.
- Protein: Lean meats, baked fish, low fat cheese, low fat yogurt, nondairy cheese, beans, peas, lentils, tofu, eggs.
- Healthy fats: Nuts and seeds, except for peanuts, low fat and noncitrus salad dressings, low fat mayonnaise, small amounts of olive, sesame, vegetable, and sunflower oils, avocado.
- Desserts: Angel food cakes, sponge cake, low fat cookies, low fat ice cream, sherbet, frozen low fat yogurt, hard candy.
These are gentle on the stomach and can promote satiety. Low acid fruits are another great choice to add variety to your meals while minimizing acidity. These include melons, pears, apples, bananas and berries.
Sample Acid Reflux-Friendly Menu
It may be a good idea to take some time to structure a monthly menu around recipes that are good for acid reflux. This can help you stay on course and avoid introducing trigger foods because of a lack of planning. Depending on your preferences, one day of an acid-reflux-friendly menu may look like this:
- Breakfast: Fresh carrot or apple juice, avocado toast with whole-grain bread or boiled egg, cup of low fat yogurt and berries or oatmeal.
- Mid-morning snack: Apple with low fat peanut butter or a banana, crackers with low fat cheese or whole wheat toast with natural jam, a handful of almonds or a granola bar.
- Lunch: Chicken noodle soup or a fresh salad with low fat dressing, turkey sandwich with whole grain bread, lettuce, low fat mayo, low fat cheese, cilantro, and sprinkled basil.
- Mid-afternoon snack: Carrot, cucumber, and broccoli with low fat hummus or a smoothie, chamomile tea or apple juice.
- Dinner: Oven-baked chicken breast or baked salmon, baked sweet potato or cilantro rice, avocado or baked broccoli and cauliflower, sherbet.
7-Day Meal Plan to Help Manage Acid Reflux
Here is a sample 7-day meal plan is set at 1,500 calories, with modifications for 2,000 calories. Each day provides at least 76 g of protein and 29 g of fiber to support healthy weight loss. This plan prioritizes foods recommended for individuals with GERD.
- Make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. snack, add 2 Tbsp. natural peanut butter to banana at lunch, plus add 2 Tbsp. snack and add 2 Tbsp.
- Make it 2,000 calories: Add 1 serving Kale & Banana Smoothie to breakfast and add 2 Tbsp.
- Make it 2,000 calories: Add 1 slice sprouted-wheat toast with 1 Tbsp.
Acid Reflux-Friendly Dinner Ideas
Planning ahead and having a rotation of easy healthy acid reflux-friendly dinner ideas can eliminate the stress and anxiety of these diet changes.
Here are some recipes that are good for acid reflux:
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- Roasted Brussel Sprouts with Bacon and Apples: This recipe is easy to make. The brussel sprouts go from raw to perfectly roasted FAST while the bacon and apples cook up even quicker on the stovetop.
- Quick and Easy Reflux Friendly Keto Egg Drop Soup: This recipe is done in seconds and is made with only a few ingredients you probably already have on hand. It’s a warm comforting, protein filled dinner that is easily customized and endlessly versatile.
- Quinoa Encrusted Salmon: This recipe is delicious and it pairs beautifully with a side salad topped with our low-acid creamy salad dressing.
- Vegan Sheet Pan Dinner: Herbed potato, asparagus, and chickpeas are roasted to perfection and perfectly easy, and full of flavor! One pan, a few fresh vegetables, dried herbs, and spices, oven roasted together, creates a hearty vegan meal. Omit the onions and any spices that may trigger your reflux.
- Asian Chicken Meatball Soup with Spinach: This is a one-pot wonder of crunchy colorful vegetables, simmered in Asian ginger chicken broth. The chicken meatballs add an incredible flavor and texture as well. This soup is ridiculously good and easy. It’s GERD-friendly, paleo, low-carb, and whole 30.
- Maple BBQ Salmon with Brown Butter Couscous: This is a quick and delicious weeknight meal. There will probably be some adjustments that will need to happen to make this recipe work for everyone, but you can adapt it to fit your needs.
- Mediterranean-inspired Deconstructed Burger Bowls: These are perfect for an easy healthy reflux-friendly dinner. The homemade tzatziki sauce combined with the DIY quick pickle, fresh greens, and sauteed mushrooms… It’s a taste of the Mediterranean in every bite!
- Sheet Pan Pork Chops with Potatoes and Broccoli: This is a complete meal without the time commitment.
- Pecan Crusted Chicken: This recipe is perfectly crunchy, jam packed with flavor, done in under 30 minutes, and they are gluten/grain free + Whole 30 and GERD friendly. Would be perfect with our Baked Potato for Acid Reflux and drizzled with our Tomato Free Low Acid BBQ Sauce.
- Heartburn Friendly Chicken Pot Pie Recipe: This recipe is made from scratch with heartburn-friendly ingredients, including skinless chicken breasts and skim milk.
- Healthy One-Pan Baked Honey Mustard Chicken with delicious Roasted Brussel Sprouts: This is a perfect easy weeknight dinner. Of course, you can serve this with rice or quinoa but honestly, I think it’s perfect with just the chicken and brussel sprouts.
- Easy Seared Scallops with Spaghetti Squash: This recipe doesn’t require many ingredients to whip up because the scallops naturally offer an amazing flavor, not to mention a tender, buttery texture.
- Sesame Encrusted Chicken Tenders: These are coated with sesame seeds, panko, and a dash of soy sauce. You can bake them or make them in the air fryer. Either way, you have yourself a hit on your hands that the entire family will love.
- Easy Baked Cod: Season it up with your favorite acid reflux approved seasonings for a delicious, nourishing meal! I always leave out the paprika and instead add oregano and thyme.
- Apricot Chicken Thighs with Root Vegetables: This recipe is a hearty and easy-to-make one skillet dinner.
- Turkey Shepard’s Pie: This is a spin on the classic comfort food, with a dairy-free twist.
- Chicken Congee: This is dead simple and satisfying. This is one of my favorites.
- Sweet Potato Puree with Sautéed Brussel Sprouts and Shrimp: The sweet potato puree is creamy and dreamy and by sautéing the brussel sprouts they get a perfect sear making them extra crispy and delish.
- Nourishing Quinoa Bowls: These one-dish wonders are infinitely customizable and full of flavorful ingredients that nourish your body and soul. A huge flavor pop comes from a sweet and savory ginger sauce that gets drizzled over top.
- Spaghetti Squash with Broccolini and Truffle Oil: This is so light and filling. Perfect for a Meatless Monday meal that is light on the stomach but endlessly satisfying. The truffle oil makes this easy dinner for acid reflux feel decadent and very moreish.
The Mediterranean Diet for Acid Reflux
The Mediterranean diet is a holistic approach to eating and living, emphasizing whole foods, healthy fats, lean proteins, and herbs and spices. Rooted in the traditional culinary habits of countries bordering the Mediterranean Sea, this diet is a treasure trove of flavors and ingredients, many of which can be beneficial for those with GERD. It is often praised for its heart-healthy benefits. Its focus on fresh ingredients not only supports heart health but also assists those with acid reflux in managing their symptoms.
Key Components of the Mediterranean Diet
- Whole Foods: Fresh fruits, vegetables, whole grains, and legumes provide essential vitamins, minerals, and fiber, promoting optimal digestive health.
- Healthy Fats: Olive oil is rich in monounsaturated fats and antioxidants, which can help reduce inflammation.
- Lean Proteins: Fish, particularly fatty varieties like salmon and mackerel, are rich in omega-3 fatty acids, which can further combat inflammation.
- Dairy: Fermented dairy products like yogurt introduce beneficial bacteria to the gut, aiding digestion and potentially reducing symptoms associated with acid reflux.
- Herbs and Spices: Many herbs and spices, like ginger and turmeric, have anti-inflammatory properties.
Addressing Common Myths about the Mediterranean Diet and GERD
- Myth #1: All Fats are Bad for GERD: The healthy fats in the Mediterranean diet, like olive oil and nuts, can be beneficial when consumed in moderation.
- Myth #2: Spicy Foods Always Trigger GERD: Some spices, like turmeric, can have anti-inflammatory effects.
- Myth #3: Wine is a Must: For those sensitive to alcohol, it's perfectly acceptable to skip it.
- Myth #4: Tomatoes are Always GERD-Friendly: It's essential to know your triggers and adjust accordingly.
Mediterranean Diet: Beneficial Ingredients and Potential Triggers for GERD Sufferers
Beneficial Ingredients for Gastroesophageal reflux disease (GERD) Sufferers:
- Olive Oil
- Leafy Greens
- Oats
- Ginger
- Lean Proteins
Potential Trigger Foods to Be Cautious With:
- Tomatoes
- Citrus fruits (e.g., oranges, lemons)
- Onions and garlic
- Spicy peppers
- Fatty cuts of red meat
- Carbonated beverages
- Excessive caffeine (found in coffee and some teas)
- Peppermint
- Chocolate
- Highly processed foods
Practical Tips for Incorporating an Acid Reflux-Friendly Diet
Start Small
Begin by incorporating a few Mediterranean ingredients into your meals. For example, replace butter with olive oil or snack on a handful of nuts. These simple swaps not only cater to GERD considerations but also contribute to reducing heart disease risks.
Plan Ahead
Dedicate a day of the week for meal planning. List down GERD-friendly Mediterranean recipes you'd like to try and create a shopping list. This not only saves time but also ensures you have all the right ingredients on hand.
Batch Cooking
Prepare meals in batches. This approach reduces the daily cooking effort and ensures you have GERD-friendly meals ready to go. Consider dishes like Mediterranean salads or grilled fish that can be stored and eaten over a couple of days.
Mindful Eating
The Mediterranean ethos values unhurried meal enjoyment. Relish each bite, chew thoroughly, and avoid overeating. This not only aids digestion but also helps in preventing GERD episodes and heart disease in the long run.
Stay Hydrated
Drink plenty of water throughout the day. While the Mediterranean diet is rich in hydrating foods like fruits and vegetables, ensuring adequate water intake can further support digestion.
Lifestyle Modifications
Alongside dietary changes, certain lifestyle modifications have been shown to help prevent symptoms related to gastroesophageal reflux disease (GERD). Stress can exacerbate symptoms. Studies show that stress and GERD are strongly associated with each other.