Key Takeaways

• GERD symptoms can be incredibly uncomfortable, but they can be managed effectively through your diet by avoiding trigger foods and incorporating gut-friendly options.
• A GERD-friendly meal plan includes high-fiber foods, lean proteins, and non-acidic fruits, as well as limiting high-fat, spicy, acidic, and caffeinated foods.
• Structuring your meals and eating habits to minimize acid reflux can help improve long-term digestive health. Scheduling, time of day, and portion size all matter.

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If you regularly experience heartburn, you may have Gastroesophageal Reflux Disease or GERD. While these symptoms are quite common, they aren't normal, and they can put you at risk for negative health consequences down the road. 

GERD is a chronic condition in which the stomach acid moves back up into the esophagus, leading to symptoms like heartburn, indigestion, and discomfort after meals. Some people experience the phenomenon of silent GERD, Which is when you don't have heartburn or indigestion symptoms, but you have chronic reflux occurring.¹

This can lead to negative health consequences because your esophagus can deteriorate without you feeling it, or you may just have a chronic cough or sinus congestion feeling — not realizing it's related.

Managing GERD often requires nutrition changes, as certain foods can trigger acid reflux symptoms. Let's dive into how you can find relief and the foods you can eat as part of a GERD diet or GERD-friendly meal plan.

Understanding GERD and Its Dietary Implications

Acid reflux happens when the lower esophageal sphincter (LES) weakens or relaxes, allowing stomach acid to travel back upward into the esophagus. Common symptoms include heartburn, regurgitation, bloating, and nausea. 

Diet plays a major role in exacerbating and managing GERD symptoms. Certain foods can increase stomach acid production, which increases the likelihood of heartburn over time for some individuals. For others, meal portion sizing, body weight, and healthy digestion contribute to not breaking down food well enough, creating the perfect storm for GERD symptoms.

For example, high-fat foods, spicy foods, and acidic foods all typically contribute to heartburn symptoms. On top of that, if you're eating large quantities of food, your symptoms could be exacerbated. Even further, if you are overweight or struggle with obesity, that extra body weight creates more pressure internally, which can push up on your stomach and push food towards your esophagus. Plus, if you lay down right after eating (e.g., after dinner), you increase that pressure. This is how often heartburn symptoms spiral quickly due to lifestyle factors.^1,2

Foods to Avoid with GERD

Certain foods can notoriously trigger GERD symptoms and should be limited or avoided. However, everyone's digestion is unique to them, and you should pay attention to your response after eating certain foods to see what your triggers may be.¹

Here's a list of the most common foods to avoid with GERD:

• High-Fat Foods: Fried foods, fatty cuts of meat, and full-fat dairy products can relax the LES and slow digestion.
• Spicy and Acidic Foods: Tomatoes, citrus fruits, chili peppers, and vinegar can irritate the esophagus.
• Caffeinated and Carbonated Beverages: Coffee, tea, soda, and energy drinks can increase stomach acid and contribute to bloating.
• Chocolate and Mint: These ingredients can relax the lower esophagus sphincter, allowing stomach acid to flow back upward into the esophagus.

Foods to Include in a GERD-Friendly Diet

On the other hand, there are many foods that are easy to digest, do not increase stomach acid production, and may help manage acid reflux symptoms.¹

Here's a list of the most common foods to include with GERD:

• High-Fiber Foods: Whole grains, oats, brown rice, and vegetables help promote digestion and prevent excessive stomach acid production.
• Lean Proteins: Skinless poultry, fish, tofu, and plant-based proteins provide essential nutrients without triggering reflux.
• Non-Citrus Fruits: Bananas, melons, apples, and pears are less acidic and less likely to aggravate GERD symptoms.
• Healthy Fats: Avocados, nuts, and olive oil provide good fats without the reflux-triggering effects of fried or processed foods.
• Alkaline Foods: Foods like cucumber, celery, and leafy greens help neutralize stomach acid and reduce irritation.

Sample 7-Day GERD Meal Plan

To see how this comes together in a weekly meal plan, we have put together a dietitian-approved seven-day, GERD-friendly plan. This is a general outline; you may need to adjust portion sizes to fit your unique nutrition goals. For this plan, we used the dietary guidelines for a 2,000-calorie diet with 100 grams of protein or more per day. As always, check with the dietitian to determine if this meal plan is a good fit for you.

Day 1

• Breakfast: ½ cup oatmeal with 1 sliced banana and 1 cup milk, topped with 1 tbsp chia seeds or flaxseeds
• Lunch: 6 oz grilled chicken breast over 2 cups mixed greens with 1-2 tbsp vinaigrette
• Dinner: 5 oz baked salmon with ½ cup quinoa and 1 cup steamed broccoli 
• Snack: 1 oz almonds and 5 oz Greek yogurt

Day 2

• Breakfast: 3 scrambled eggs with 1 slice of whole-grain toast
• Lunch: 5 oz turkey breast, ¼ avocado, and 1 whole-wheat wrap with cucumber slices
• Dinner: 4 oz lean beef with ¾ cup brown rice and 1 cup roasted carrots 
• Snack: 1 medium apple with 1 tbsp almond butter 

Day 3

• Breakfast: 1 cup Greek yogurt with 1 tbsp honey and ½ cup blueberries
• Lunch: 2 cups lentil soup with a handful of whole-grain crackers and an apple
• Dinner: 5 oz baked cod with ¾ cup mashed sweet potatoes and 1 cup sautéed spinach
• Snack: 1 oz walnuts and 2 prunes

Day 4

• Breakfast: Smoothie with 1 banana, 1 cup milk, 1 tbsp chia seeds, and 1 scoop protein powder 
• Lunch: 6 oz grilled chicken with ¾ cup quinoa and 1 cup roasted zucchini 
• Dinner: 6 turkey meatballs (5 oz) with 1 cup whole-wheat pasta and 1 cup steamed green beans 
• Snack: ¼ cup hummus with 1 cup carrot snack sticks 

Day 5

• Breakfast: 2 whole-grain waffles with ½ sliced pear and 2 tbsp peanut butter
• Lunch: 5 oz salmon with ½ avocado over 2 cups mixed greens and balsamic vinaigrette
• Dinner: 1 medium baked sweet potato with ¾ cup black beans and 1 cup sautéed kale 
• Snack: 2 rice cakes with 1-2 tbsp peanut butter and a sprinkle of chocolate chips

Day 6

• Breakfast: 3 scrambled eggs with 1 cup sautéed spinach and 1 slice whole-wheat toast
• Lunch: 1½ cups brown rice, veggie, and tofu stir-fry with 1 tbsp olive oil 
• Dinner: 6 oz grilled shrimp with ¾ cup quinoa and 1 cup roasted asparagus 
• Snack: 1 cup plain yogurt with 1 tbsp honey and ½ cup berries

Day 7

• Breakfast: 1½ cups whole-grain cereal with 1 cup milk and 1 sliced banana 
• Lunch: 6 oz grilled chicken with 1 cup roasted vegetables and ¾ cup couscous 
• Dinner: 5 oz baked white fish with ¾ cup mashed cauliflower and 1 cup steamed peas 
• Snack: 1 oz of cashews and a medium apple

Using a CGM with Signos: Real-Time Data, Backed by AI

Remember that managing your acid reflux Symptoms involves understanding your triggers and adding healthy foods for digestion that won't aggravate GERD. Making lifestyle changes to stick to a low-fat diet, eating smaller meals, and focusing on weight loss can all help. Try to limit eating fat, spicy foods, and citrus fruits until you understand the foods that cause symptoms for you.

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Following a meal plan can give you some structure while you figure out your symptoms, but it's not meant to be a long-term solution. Consider working with a gastroenterologist or a dietitian to receive personalized nutrition advice to manage your symptoms.

Signos pairs a real-time glucose biosensor with AI trained on tens of millions of data points to deliver personalized, science-backed guidance. See exactly how your body responds, and take action.

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