Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Disease Prevention

Your Acid Reflux Meal Plan

Skip the acidic foods in favor of fiber-rich, alkaline meals in this dietitian-curated plan to help manage the symptoms of acid reflux.

Member Exclusive

Become a member to unlock this story and receive other great perks.

Join

Already a member?

Sign In

Living with gastroesophageal reflux disease (or GERD) can be uncomfortable, painful and sometimes even frightening with symptoms that can include chest pain and tightening. Not everyone sees a healthcare provider when they have occasional or frequent acid reflux, so it’s estimated that 15 to 30% of the population has GERD. While there are lifestyle factors that can help (think walking and standing after meals and avoiding smoking), choosing the right foods can go a long way in helping to manage the symptoms.

We’ve designed this plan to be rich in fiber and uses alkaline, non-acidic and high-water foods. It also splits meals into smaller portions, as eating larger meals can exacerbate symptoms. For more information on how to manage your condition, read How to Eat Well for Acid Reflux

Put our recommendations into practice with our three-day plan below to get you started.

 

Day 1 Day 2 Day 3
Breakfast 1 serving Apple Pie Overnight Oats

8 oz ginger tea

1 serving White Bean & Roasted Red Pepper Toast (leftovers)

8 oz ginger tea

1 serving Apple Pie Overnight Oats (leftovers)

8 oz ginger tea

Morning snack 3 cups fresh melon chunks

8 oz water

3 cups fresh melon chunks

8 oz water

3 cups fresh melon chunks

8 oz water

Small lunch 1 serving White Bean & Roasted Red Pepper Toast

16 oz water 

3 servings (½ recipe) Salmon Rillettes

1 oz whole-grain crackers and/or endive leaves

16 oz water 

3 servings (½ recipe) Salmon Rillettes

1 oz whole-grain crackers and/or endive leaves

Afternoon snack 1 serving Minestrone Soup with Parmesan Broth & Basil Swirl

8 oz herbal tea or 8 oz water

1 serving Apple Pie Overnight Oats (leftovers)

8 oz herbal tea or 8 oz water

1 serving Minestrone Soup with Parmesan Broth & Basil Swirl

8 oz herbal tea or 8 oz water

Small Dinner 1 serving Shrimp, Spinach & Mushroom Barley 

2 cups lettuce greens with 2 tbsp homemade vinaigrette

¼ avocado, sliced

8 oz water

1 serving Minestrone Soup with Parmesan Broth & Basil Swirl  (leftovers)

8 oz water

1 serving Shrimp, Spinach & Mushroom Barley (leftovers)

8 oz water

Daily Totals: 

1,771 calories, 52 g total fat, 11 g saturated fat, 97 g cholesterol, 1,804 mg sodium, 251 g carb, 55 g fiber, 78 g sugar, 70 g protein

Daily Totals: 

1,950 calories, 83 g total fat, 27 g saturated fat, 183 g cholesterol, 2,105 mg sodium, 215 g carb, 45 g fiber, 75 g sugar, 82 g protein

Daily Totals: 

1,860 calories, 70 g total fat, 25 g saturated fat, 268 g cholesterol, 2,099 mg sodium, 217 g carb, 41 g fiber, 75 g sugar, 85 g protein

Also check out Your 1-Week Anti-Inflammatory Meal Plan.

Jessie Shafer is a registered dietitian, team member at The Real Food Dietitians, former magazine editor, avid cyclist, and busy mom of two who loves to share her enthusiasm for the fun of eating well.