Gastroesophageal reflux disease (GERD) is a chronic digestive disorder that affects the lower esophageal sphincter (LES), the muscle connecting the esophagus to the stomach. Normally, this muscle closes as soon as food passes through, but when it weakens or relaxes abnormally, stomach acid can flow back up into the esophagus, causing uncomfortable symptoms like heartburn, chest pain, and regurgitation. Many people experience occasional acid reflux, but when it happens frequently, it may indicate GERD.
While acid reflux may happen sporadically, GERD involves chronic symptoms that can occur several times a week. The persistent backflow of stomach acid irritates the lining of the esophagus, which can lead to more severe complications if left unmanaged.
Related: 10 Worst Foods for Acid Reflux
7-Day GERD Diet Plan
This 7-day GERD diet plan is carefully curated with foods that won’t trigger acid reflux while still maintaining a balanced and nutritious diet. GERD often worsens with certain foods that relax the lower esophageal sphincter (LES), such as high-fat meals, acidic foods, and caffeine. A diet plan aimed at minimizing these triggers can help manage the symptoms and make life more comfortable for those dealing with GERD.
Day 1
Breakfast: Begin your day with a warm bowl of oatmeal, a GERD-friendly option that helps absorb excess stomach acid. Oats are also high in fiber, which can aid in digestion and help regulate acid production. Add slices of banana for sweetness and a touch of cinnamon to enhance flavor without risking heartburn.
Lunch: For a midday meal, try a turkey and avocado wrap. Use a whole-wheat wrap and fill it with lean turkey slices, fresh avocado, and a sprinkle of spinach. Turkey is low in fat, and avocado, while rich in healthy fats, is mild enough for most people with GERD. This meal is filling but light, which is perfect for preventing reflux.
Dinner: End the day with a baked chicken breast served alongside quinoa and steamed vegetables like zucchini or broccoli. Quinoa is a great grain alternative that’s easy to digest and won’t trigger acid reflux. Avoid adding heavy sauces or too many spices—stick to a drizzle of olive oil and herbs like thyme or rosemary for flavor.
Day 2
Breakfast: Scrambled egg whites on whole-grain toast is a great way to start the morning. Egg whites are low in fat, making them less likely to trigger GERD symptoms. Avoid using butter on the toast; instead, add a few slices of avocado or a sprinkle of ground flaxseed for texture and heart-healthy fats.
Lunch: For lunch, prepare a simple grilled chicken salad. Stick to mild greens like romaine or spinach, and top the salad with cucumber, carrots, and a light vinaigrette made from olive oil and herbs. Avoid heavy dressings, onions, and tomatoes, which can all trigger symptoms. Grilled chicken provides lean protein without the excess fat found in fried alternatives.
Dinner: Grilled fish, like salmon or cod, is a good option for a GERD-friendly dinner. Serve it with roasted sweet potatoes and steamed asparagus. The natural sweetness of the potatoes pairs well with the savory fish, and asparagus is a low-acid vegetable that’s gentle on the digestive system.
Day 3
Breakfast: A low-fat yogurt parfait with fresh berries and a sprinkle of granola is a simple, satisfying breakfast. Opt for non-citrus fruits like blueberries or strawberries, and make sure to choose a yogurt that is low in fat to avoid triggering reflux. If you’re lactose intolerant, you can substitute with almond or coconut yogurt.
Lunch: A quinoa and vegetable bowl is a filling yet light option for lunch. Combine cooked quinoa with roasted vegetables such as carrots, zucchini, and bell peppers. Add a drizzle of olive oil and a sprinkle of fresh herbs like parsley or basil to enhance the flavor without relying on acidic or spicy ingredients.
Dinner: Try a simple pasta dish with whole-wheat noodles and a light, non-tomato-based sauce for dinner. You can create a creamy sauce using low-fat milk and parmesan cheese, seasoned with herbs like oregano and basil. Serve with a side of steamed broccoli or green beans.
Day 4
Breakfast: A fruit smoothie made with almond milk, banana, and a handful of spinach is a refreshing and GERD-friendly way to start your day. Almond milk is less likely to trigger symptoms compared to cow’s milk, and bananas and spinach are both low in acid, making this smoothie a gentle choice for your stomach.
Lunch: A turkey and spinach sandwich on whole-grain bread makes for a quick and easy lunch. Use a light spread of hummus instead of mayonnaise to add flavor without the fat. The combination of lean protein, fiber-rich bread, and nutrient-dense spinach helps to keep reflux at bay.
Dinner: Baked chicken thighs with roasted root vegetables like carrots and parsnips offer a hearty, balanced meal. The natural sweetness of the root vegetables complements the savory chicken, and these ingredients are easy on the digestive system. Avoid using heavy spices or marinades—stick to olive oil and simple herbs.
Day 5
Breakfast: An egg white and spinach omelet is a protein-packed way to start your morning. Add a side of whole-grain toast, and you’ve got a meal that will keep you full without triggering reflux. Remember to avoid adding cheese or spicy seasonings to keep the dish GERD-friendly.
Lunch: A simple tuna salad served with a side of steamed broccoli or green beans can be an ideal light lunch. Use olive oil and lemon juice sparingly for the dressing, as high-fat and citrusy dressings can aggravate GERD symptoms.
Dinner: For dinner, go for grilled chicken breast with brown rice and sautéed zucchini. Brown rice is a gentle grain that won’t irritate your esophagus, and zucchini is a low-acid vegetable that’s easy to prepare and pairs well with the chicken.
Day 6
Breakfast: Start your day with a yogurt bowl, using low-fat yogurt topped with slices of pear and a sprinkle of flaxseed. Pears are a low-acid fruit that’s gentle on the stomach, and flaxseed adds healthy fats and fiber without triggering reflux.
Lunch: A roasted vegetable and quinoa salad can be a great option for lunch. Roasted bell peppers, zucchini, and sweet potatoes mixed with quinoa provide a nutritious, filling meal. Olive oil and a few herbs can enhance the flavor without risking any discomfort.
Dinner: Baked cod with a side of roasted sweet potatoes and steamed asparagus is a filling, GERD-friendly option. The cod is light and flaky, and sweet potatoes add natural sweetness without triggering symptoms.
Day 7
Breakfast: A warm bowl of oatmeal with almond milk and a handful of sliced almonds or flaxseed is a gentle way to start your last day of the week. Add a few slices of banana for a natural sweetener that won’t cause heartburn.
Lunch: A chicken and spinach wrap in a whole-grain tortilla is a satisfying lunch option. Add a light drizzle of olive oil and avoid adding acidic or spicy ingredients that might trigger symptoms.
Dinner: End your week with a grilled salmon filet, served with quinoa and sautéed spinach. This meal is high in omega-3 fatty acids and fiber, both of which are essential for good digestion and overall health.
This 7-day GERD diet plan is designed to give you a variety of meals that are both flavorful and gentle on your digestive system. By avoiding common triggers and incorporating nutrient-dense foods, you can help manage GERD symptoms while still enjoying delicious and satisfying meals throughout the week.