GERD Diet Meal Plan, Diet Chart For GERD

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

MealFood Options
BreakfastOatmeal with berries and nuts, whole-wheat toast with avocado and egg, Greek yogurt with fruit and honey
LunchGrilled 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
DinnerBaked salmon with roasted vegetables, tofu stir-fry with brown rice and vegetables, chicken chili with cornbread
SnacksFresh 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.