GERD Diet Meal Plan
GERD, or gastroesophageal reflux disease, is a condition that causes stomach acid to back up into the esophagus, leading to heartburn and other symptoms. A GERD diet can help to manage these symptoms by avoiding foods that trigger reflux and eating smaller, more frequent meals.
Breakfast:
- Oatmeal with berries and nuts
- Whole-wheat toast with avocado and egg
- Greek yogurt with fruit and honey
Lunch:
- Grilled chicken salad with mixed greens,
- Lentil soup with whole-wheat bread
- Tuna salad sandwich on whole-wheat bread with lettuce and tomato
Also Read:- 7-Day GERD Diet Meal Plan
Dinner:
- Baked salmon with roasted vegetables
- Tofu stir-fry with brown rice and vegetables
- Chicken chili with cornbread
Snacks:
- Fresh fruit with nut butter
- Vegetables with hummus
- Air-popped popcorn
- Greek yogurt
Foods to Avoid:
- Fatty or fried foods
- Spicy foods
- Citrus fruits
- Tomatoes
- Chocolate
- Mint
- Coffee
- Alcohol
Tips:
- Eat smaller, more frequent meals throughout the day.
- Avoid eating large meals before bedtime.
- Chew your food thoroughly.
- Avoid lying down after eating.
- Elevate the head of your bed by 6-8 inches.
- Manage stress.
GERD Diet Chart
| Meal | Food Options |
|---|---|
| Breakfast | Oatmeal with berries and nuts, whole-wheat toast with avocado and egg, Greek yogurt with fruit and honey |
| Lunch | Grilled chicken salad with mixed greens, grilled vegetables, and a vinaigrette dressing, lentil soup with whole-wheat bread, tuna salad sandwich on whole-wheat bread with lettuce and tomato |
| Dinner | Baked salmon with roasted vegetables, tofu stir-fry with brown rice and vegetables, chicken chili with cornbread |
| Snacks | Fresh fruit with nut butter, vegetables with hummus, air-popped popcorn, Greek yogurt |
This is just a sample meal plan and diet chart, and you may need to adjust it based on your individual needs and preferences. It is important to talk to your doctor or a registered dietitian to create a personalized plan that is right for you.