Your 7-Day Meal Plan to Help Manage Acid Reflux
Note: The sample 7-day meal plan provided here is intended for informational purposes only and may not be suitable for everyone. If you have other medical conditions, allergies, or dietary restrictions, it is essential to consult with your physician or a registered dietitian before making any significant changes to your diet.
Understanding Acid Reflux
What is Acid Reflux and How Does it Differ from GERD?
Acid reflux and gastroesophageal reflux disease (GERD) are often used interchangeably; however, although they are closely related, they are not the same.
When you eat food, it travels from your mouth, down your esophagus, and into your stomach. The acidic environment in your stomach helps break down food as part of the process of digestion.
Under normal conditions, food and drink travel from your esophagus to your stomach in a one-way direction. But sometimes, stomach contents can flow back up into the esophagus, leading to an uncomfortable burning sensation. This is known as acid reflux, often called “heartburn” when the discomfort is felt in the chest.
When acid reflux happens more frequently, it may be diagnoses as GERD. GERD is a more severe form of acid reflux and often comes with additional symptoms like trouble swallowing, persistent coughing, or regurgitation (when food or liquid comes back up into the mouth). In this article, we’ll focus on managing acid reflux, not GERD. If you’re looking for guidance on GERD, check out our 7-Day Meal Plan for GERD.
Even if your symptoms are infrequent, it’s a good idea to discuss them with your healthcare provider. Left unmanaged, occasional acid reflux can potentially develop into GERD. By taking steps now, you can better manage symptoms and help prevent progression.
Your 7-Day Meal Plan to Help Manage Acid Reflux
Note: The sample 7-day meal plan provided here is intended for informational purposes only and may not be suitable for everyone. If you have other medical conditions, allergies, or dietary restrictions, it is essential to consult with your physician or a registered dietitian before making any significant changes to your diet.
Understanding Acid Reflux
What is Acid Reflux and How Does it Differ from GERD?
Acid reflux and gastroesophageal reflux disease (GERD) are often used interchangeably; however, although they are closely related, they are not the same.
When you eat food, it travels from your mouth, down your esophagus, and into your stomach. The acidic environment in your stomach helps break down food as part of the process of digestion.
Under normal conditions, food and drink travel from your esophagus to your stomach in a one-way direction. But sometimes, stomach contents can flow back up into the esophagus, leading to an uncomfortable burning sensation. This is known as acid reflux, often called “heartburn” when the discomfort is felt in the chest.
When acid reflux happens more frequently, it may be diagnoses as GERD. GERD is a more severe form of acid reflux and often comes with additional symptoms like trouble swallowing, persistent coughing, or regurgitation (when food or liquid comes back up into the mouth). In this article, we’ll focus on managing acid reflux, not GERD. If you’re looking for guidance on GERD, check out our 7-Day Meal Plan for GERD.
Even if your symptoms are infrequent, it’s a good idea to discuss them with your healthcare provider. Left unmanaged, occasional acid reflux can potentially develop into GERD. By taking steps now, you can better manage symptoms and help prevent progression.
Your 7-Day Meal Plan to Help Manage Acid Reflux
Note: The sample 7-day meal plan provided here is intended for informational purposes only and may not be suitable for everyone. If you have other medical conditions, allergies, or dietary restrictions, it is essential to consult with your physician or a registered dietitian before making any significant changes to your diet.
Understanding Acid Reflux
What is Acid Reflux and How Does it Differ from GERD?
Acid reflux and gastroesophageal reflux disease (GERD) are often used interchangeably; however, although they are closely related, they are not the same.
When you eat food, it travels from your mouth, down your esophagus, and into your stomach. The acidic environment in your stomach helps break down food as part of the process of digestion.
Under normal conditions, food and drink travel from your esophagus to your stomach in a one-way direction. But sometimes, stomach contents can flow back up into the esophagus, leading to an uncomfortable burning sensation. This is known as acid reflux, often called “heartburn” when the discomfort is felt in the chest.
When acid reflux happens more frequently, it may be diagnoses as GERD. GERD is a more severe form of acid reflux and often comes with additional symptoms like trouble swallowing, persistent coughing, or regurgitation (when food or liquid comes back up into the mouth). In this article, we’ll focus on managing acid reflux, not GERD. If you’re looking for guidance on GERD, check out our 7-Day Meal Plan for GERD.
Even if your symptoms are infrequent, it’s a good idea to discuss them with your healthcare provider. Left unmanaged, occasional acid reflux can potentially develop into GERD. By taking steps now, you can better manage symptoms and help prevent progression.
Your 7-Day Meal Plan to Help Manage Acid Reflux
Note: The sample 7-day meal plan provided here is intended for informational purposes only and may not be suitable for everyone. If you have other medical conditions, allergies, or dietary restrictions, it is essential to consult with your physician or a registered dietitian before making any significant changes to your diet.
Understanding Acid Reflux
What is Acid Reflux and How Does it Differ from GERD?
Acid reflux and gastroesophageal reflux disease (GERD) are often used interchangeably; however, although they are closely related, they are not the same.
When you eat food, it travels from your mouth, down your esophagus, and into your stomach. The acidic environment in your stomach helps break down food as part of the process of digestion.
Under normal conditions, food and drink travel from your esophagus to your stomach in a one-way direction. But sometimes, stomach contents can flow back up into the esophagus, leading to an uncomfortable burning sensation. This is known as acid reflux, often called “heartburn” when the discomfort is felt in the chest.
When acid reflux happens more frequently, it may be diagnoses as GERD. GERD is a more severe form of acid reflux and often comes with additional symptoms like trouble swallowing, persistent coughing, or regurgitation (when food or liquid comes back up into the mouth). In this article, we’ll focus on managing acid reflux, not GERD. If you’re looking for guidance on GERD, check out our 7-Day Meal Plan for GERD.
Even if your symptoms are infrequent, it’s a good idea to discuss them with your healthcare provider. Left unmanaged, occasional acid reflux can potentially develop into GERD. By taking steps now, you can better manage symptoms and help prevent progression.
Your 7-Day Meal Plan to Help Manage Acid Reflux
Note: The sample 7-day meal plan provided here is intended for informational purposes only and may not be suitable for everyone. If you have other medical conditions, allergies, or dietary restrictions, it is essential to consult with your physician or a registered dietitian before making any significant changes to your diet.
Understanding Acid Reflux
What is Acid Reflux and How Does it Differ from GERD?
Acid reflux and gastroesophageal reflux disease (GERD) are often used interchangeably; however, although they are closely related, they are not the same.
When you eat food, it travels from your mouth, down your esophagus, and into your stomach. The acidic environment in your stomach helps break down food as part of the process of digestion.
Under normal conditions, food and drink travel from your esophagus to your stomach in a one-way direction. But sometimes, stomach contents can flow back up into the esophagus, leading to an uncomfortable burning sensation. This is known as acid reflux, often called “heartburn” when the discomfort is felt in the chest.
When acid reflux happens more frequently, it may be diagnoses as GERD. GERD is a more severe form of acid reflux and often comes with additional symptoms like trouble swallowing, persistent coughing, or regurgitation (when food or liquid comes back up into the mouth). In this article, we’ll focus on managing acid reflux, not GERD. If you’re looking for guidance on GERD, check out our 7-Day Meal Plan for GERD.
Even if your symptoms are infrequent, it’s a good idea to discuss them with your healthcare provider. Left unmanaged, occasional acid reflux can potentially develop into GERD. By taking steps now, you can better manage symptoms and help prevent progression.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Meet With an Online Registered Dietitian
95% of our patients meet with their dietitian for free.
Key Guidelines for an Acid Reflux-Friendly Eating Plan
Managing acid reflux starts with making thoughtful changes to your eating habits. The primary strategies include steering clear of trigger foods, focusing on portion control, and timing your meals to reduce the likelihood of reflux episodes. Here are some key guidelines:
Avoid common trigger foods: Limit acidic, spicy, and high-fat foods that are known to irritate the esophagus or relax the lower esophageal sphincter (LES), the muscle that helps keep acid in the stomach.
Choose smaller, more frequent meals: Large meals can increase pressure on the LES, making reflux more likely. Aim for smaller portions spread out over the day to keep digestion manageable.
Time your meals strategically: Avoid eating at least 2-3 hours before lying down or going to bed. This gives your stomach time to digest food and reduces the risk of acid traveling back up.
Stay upright after meals: Sitting or standing for at least 30 minutes after eating helps gravity keep stomach contents where they belong.
Chew thoroughly and eat slowly: Eating too quickly can contribute to swallowing excess air and overeating, both of which can trigger reflux symptoms.
Foods to Limit or Avoid
If you experience occasional acid reflux, steering clear of common trigger foods can make a significant difference. Here’s a list to keep in mind:
Acidic foods: citrus fruits (oranges, lemons, grapefruit), tropical fruits (pineapple, mango), vinegar-based foods, and tomato products (sauces, ketchup, salsa)
Spicy foods: hot peppers, cayenne, chili powder, and dishes prepared with these ingredients
High-fat foods: fried foods, fatty cuts of meat, full-fat dairy products, and processed snacks like chips or pastries
Caffeinated drinks: coffee, black tea, green tea, and energy drinks can stimulate acid production and weaken the LES
Alcoholic beverages: beer, wine, and spirits can irritate the esophagus and weaken the LES
Chocolate: contains both caffeine and a compound called theobromine, which can relax the LES
Mint: peppermint and spearmint can relax the LES, making it easier for acid to backflow
It’s important to note that not everyone will react to all these foods Keeping a food and symptoms journal can help identify your personal triggers. Additionally, consulting with a registered dietitian can provide personalized guidance.
Reflux-Friendly Foods
When managing acid reflux, incorporating soothing, nutrient-dense foods into your eating plan is key. These options are less likely to trigger symptoms and can support overall digestive health. Our meal plan features reflux-friendly foods like lean proteins and high-fiber staples, such as brown rice and oatmeal, which are gentle on the stomach and can promote satiety.
Low acid fruits are another great choice to add variety to your meals while minimizing acidity. These include:
Melons: watermelon, cantalope, and honeydew are hydrating and easy to digest
Pears: naturally sweet and full of fiber
Apples: particularly non-acidic varieties like Fuji or Gala
Bananas: a soothing, low-acid snack that’s also rich in potassium
Berries: blueberries, strawberries, and raspberries are typically well-tolerated by those with acid reflux
Keep in mind that everyone’s tolerance is unique. Some foods, even reflux-friendly ones, may still cause symptoms depending on individual sensitivities. A little trial and error can go a long way in identifying what works best for you.
Why Eating Smaller Meals May Help
Do you find your acid reflux flaring up after a big meal? You’re not alone.
Eating a large meal can overfill the stomach, causing it to expand and put extra pressure on the lower esophageal sphincter (LES). This muscle acts as a barrier between the esophagus and the stomach, and when it’s under pressure, it becomes easier for stomach contents to backflow, leading to that familiar burning sensation.
Key Guidelines for an Acid Reflux-Friendly Eating Plan
Managing acid reflux starts with making thoughtful changes to your eating habits. The primary strategies include steering clear of trigger foods, focusing on portion control, and timing your meals to reduce the likelihood of reflux episodes. Here are some key guidelines:
Avoid common trigger foods: Limit acidic, spicy, and high-fat foods that are known to irritate the esophagus or relax the lower esophageal sphincter (LES), the muscle that helps keep acid in the stomach.
Choose smaller, more frequent meals: Large meals can increase pressure on the LES, making reflux more likely. Aim for smaller portions spread out over the day to keep digestion manageable.
Time your meals strategically: Avoid eating at least 2-3 hours before lying down or going to bed. This gives your stomach time to digest food and reduces the risk of acid traveling back up.
Stay upright after meals: Sitting or standing for at least 30 minutes after eating helps gravity keep stomach contents where they belong.
Chew thoroughly and eat slowly: Eating too quickly can contribute to swallowing excess air and overeating, both of which can trigger reflux symptoms.
Foods to Limit or Avoid
If you experience occasional acid reflux, steering clear of common trigger foods can make a significant difference. Here’s a list to keep in mind:
Acidic foods: citrus fruits (oranges, lemons, grapefruit), tropical fruits (pineapple, mango), vinegar-based foods, and tomato products (sauces, ketchup, salsa)
Spicy foods: hot peppers, cayenne, chili powder, and dishes prepared with these ingredients
High-fat foods: fried foods, fatty cuts of meat, full-fat dairy products, and processed snacks like chips or pastries
Caffeinated drinks: coffee, black tea, green tea, and energy drinks can stimulate acid production and weaken the LES
Alcoholic beverages: beer, wine, and spirits can irritate the esophagus and weaken the LES
Chocolate: contains both caffeine and a compound called theobromine, which can relax the LES
Mint: peppermint and spearmint can relax the LES, making it easier for acid to backflow
It’s important to note that not everyone will react to all these foods Keeping a food and symptoms journal can help identify your personal triggers. Additionally, consulting with a registered dietitian can provide personalized guidance.
Reflux-Friendly Foods
When managing acid reflux, incorporating soothing, nutrient-dense foods into your eating plan is key. These options are less likely to trigger symptoms and can support overall digestive health. Our meal plan features reflux-friendly foods like lean proteins and high-fiber staples, such as brown rice and oatmeal, which are gentle on the stomach and can promote satiety.
Low acid fruits are another great choice to add variety to your meals while minimizing acidity. These include:
Melons: watermelon, cantalope, and honeydew are hydrating and easy to digest
Pears: naturally sweet and full of fiber
Apples: particularly non-acidic varieties like Fuji or Gala
Bananas: a soothing, low-acid snack that’s also rich in potassium
Berries: blueberries, strawberries, and raspberries are typically well-tolerated by those with acid reflux
Keep in mind that everyone’s tolerance is unique. Some foods, even reflux-friendly ones, may still cause symptoms depending on individual sensitivities. A little trial and error can go a long way in identifying what works best for you.
Why Eating Smaller Meals May Help
Do you find your acid reflux flaring up after a big meal? You’re not alone.
Eating a large meal can overfill the stomach, causing it to expand and put extra pressure on the lower esophageal sphincter (LES). This muscle acts as a barrier between the esophagus and the stomach, and when it’s under pressure, it becomes easier for stomach contents to backflow, leading to that familiar burning sensation.
Key Guidelines for an Acid Reflux-Friendly Eating Plan
Managing acid reflux starts with making thoughtful changes to your eating habits. The primary strategies include steering clear of trigger foods, focusing on portion control, and timing your meals to reduce the likelihood of reflux episodes. Here are some key guidelines:
Avoid common trigger foods: Limit acidic, spicy, and high-fat foods that are known to irritate the esophagus or relax the lower esophageal sphincter (LES), the muscle that helps keep acid in the stomach.
Choose smaller, more frequent meals: Large meals can increase pressure on the LES, making reflux more likely. Aim for smaller portions spread out over the day to keep digestion manageable.
Time your meals strategically: Avoid eating at least 2-3 hours before lying down or going to bed. This gives your stomach time to digest food and reduces the risk of acid traveling back up.
Stay upright after meals: Sitting or standing for at least 30 minutes after eating helps gravity keep stomach contents where they belong.
Chew thoroughly and eat slowly: Eating too quickly can contribute to swallowing excess air and overeating, both of which can trigger reflux symptoms.
Foods to Limit or Avoid
If you experience occasional acid reflux, steering clear of common trigger foods can make a significant difference. Here’s a list to keep in mind:
Acidic foods: citrus fruits (oranges, lemons, grapefruit), tropical fruits (pineapple, mango), vinegar-based foods, and tomato products (sauces, ketchup, salsa)
Spicy foods: hot peppers, cayenne, chili powder, and dishes prepared with these ingredients
High-fat foods: fried foods, fatty cuts of meat, full-fat dairy products, and processed snacks like chips or pastries
Caffeinated drinks: coffee, black tea, green tea, and energy drinks can stimulate acid production and weaken the LES
Alcoholic beverages: beer, wine, and spirits can irritate the esophagus and weaken the LES
Chocolate: contains both caffeine and a compound called theobromine, which can relax the LES
Mint: peppermint and spearmint can relax the LES, making it easier for acid to backflow
It’s important to note that not everyone will react to all these foods Keeping a food and symptoms journal can help identify your personal triggers. Additionally, consulting with a registered dietitian can provide personalized guidance.
Reflux-Friendly Foods
When managing acid reflux, incorporating soothing, nutrient-dense foods into your eating plan is key. These options are less likely to trigger symptoms and can support overall digestive health. Our meal plan features reflux-friendly foods like lean proteins and high-fiber staples, such as brown rice and oatmeal, which are gentle on the stomach and can promote satiety.
Low acid fruits are another great choice to add variety to your meals while minimizing acidity. These include:
Melons: watermelon, cantalope, and honeydew are hydrating and easy to digest
Pears: naturally sweet and full of fiber
Apples: particularly non-acidic varieties like Fuji or Gala
Bananas: a soothing, low-acid snack that’s also rich in potassium
Berries: blueberries, strawberries, and raspberries are typically well-tolerated by those with acid reflux
Keep in mind that everyone’s tolerance is unique. Some foods, even reflux-friendly ones, may still cause symptoms depending on individual sensitivities. A little trial and error can go a long way in identifying what works best for you.
Why Eating Smaller Meals May Help
Do you find your acid reflux flaring up after a big meal? You’re not alone.
Eating a large meal can overfill the stomach, causing it to expand and put extra pressure on the lower esophageal sphincter (LES). This muscle acts as a barrier between the esophagus and the stomach, and when it’s under pressure, it becomes easier for stomach contents to backflow, leading to that familiar burning sensation.
Key Guidelines for an Acid Reflux-Friendly Eating Plan
Managing acid reflux starts with making thoughtful changes to your eating habits. The primary strategies include steering clear of trigger foods, focusing on portion control, and timing your meals to reduce the likelihood of reflux episodes. Here are some key guidelines:
Avoid common trigger foods: Limit acidic, spicy, and high-fat foods that are known to irritate the esophagus or relax the lower esophageal sphincter (LES), the muscle that helps keep acid in the stomach.
Choose smaller, more frequent meals: Large meals can increase pressure on the LES, making reflux more likely. Aim for smaller portions spread out over the day to keep digestion manageable.
Time your meals strategically: Avoid eating at least 2-3 hours before lying down or going to bed. This gives your stomach time to digest food and reduces the risk of acid traveling back up.
Stay upright after meals: Sitting or standing for at least 30 minutes after eating helps gravity keep stomach contents where they belong.
Chew thoroughly and eat slowly: Eating too quickly can contribute to swallowing excess air and overeating, both of which can trigger reflux symptoms.
Foods to Limit or Avoid
If you experience occasional acid reflux, steering clear of common trigger foods can make a significant difference. Here’s a list to keep in mind:
Acidic foods: citrus fruits (oranges, lemons, grapefruit), tropical fruits (pineapple, mango), vinegar-based foods, and tomato products (sauces, ketchup, salsa)
Spicy foods: hot peppers, cayenne, chili powder, and dishes prepared with these ingredients
High-fat foods: fried foods, fatty cuts of meat, full-fat dairy products, and processed snacks like chips or pastries
Caffeinated drinks: coffee, black tea, green tea, and energy drinks can stimulate acid production and weaken the LES
Alcoholic beverages: beer, wine, and spirits can irritate the esophagus and weaken the LES
Chocolate: contains both caffeine and a compound called theobromine, which can relax the LES
Mint: peppermint and spearmint can relax the LES, making it easier for acid to backflow
It’s important to note that not everyone will react to all these foods Keeping a food and symptoms journal can help identify your personal triggers. Additionally, consulting with a registered dietitian can provide personalized guidance.
Reflux-Friendly Foods
When managing acid reflux, incorporating soothing, nutrient-dense foods into your eating plan is key. These options are less likely to trigger symptoms and can support overall digestive health. Our meal plan features reflux-friendly foods like lean proteins and high-fiber staples, such as brown rice and oatmeal, which are gentle on the stomach and can promote satiety.
Low acid fruits are another great choice to add variety to your meals while minimizing acidity. These include:
Melons: watermelon, cantalope, and honeydew are hydrating and easy to digest
Pears: naturally sweet and full of fiber
Apples: particularly non-acidic varieties like Fuji or Gala
Bananas: a soothing, low-acid snack that’s also rich in potassium
Berries: blueberries, strawberries, and raspberries are typically well-tolerated by those with acid reflux
Keep in mind that everyone’s tolerance is unique. Some foods, even reflux-friendly ones, may still cause symptoms depending on individual sensitivities. A little trial and error can go a long way in identifying what works best for you.
Why Eating Smaller Meals May Help
Do you find your acid reflux flaring up after a big meal? You’re not alone.
Eating a large meal can overfill the stomach, causing it to expand and put extra pressure on the lower esophageal sphincter (LES). This muscle acts as a barrier between the esophagus and the stomach, and when it’s under pressure, it becomes easier for stomach contents to backflow, leading to that familiar burning sensation.
Key Guidelines for an Acid Reflux-Friendly Eating Plan
Managing acid reflux starts with making thoughtful changes to your eating habits. The primary strategies include steering clear of trigger foods, focusing on portion control, and timing your meals to reduce the likelihood of reflux episodes. Here are some key guidelines:
Avoid common trigger foods: Limit acidic, spicy, and high-fat foods that are known to irritate the esophagus or relax the lower esophageal sphincter (LES), the muscle that helps keep acid in the stomach.
Choose smaller, more frequent meals: Large meals can increase pressure on the LES, making reflux more likely. Aim for smaller portions spread out over the day to keep digestion manageable.
Time your meals strategically: Avoid eating at least 2-3 hours before lying down or going to bed. This gives your stomach time to digest food and reduces the risk of acid traveling back up.
Stay upright after meals: Sitting or standing for at least 30 minutes after eating helps gravity keep stomach contents where they belong.
Chew thoroughly and eat slowly: Eating too quickly can contribute to swallowing excess air and overeating, both of which can trigger reflux symptoms.
Foods to Limit or Avoid
If you experience occasional acid reflux, steering clear of common trigger foods can make a significant difference. Here’s a list to keep in mind:
Acidic foods: citrus fruits (oranges, lemons, grapefruit), tropical fruits (pineapple, mango), vinegar-based foods, and tomato products (sauces, ketchup, salsa)
Spicy foods: hot peppers, cayenne, chili powder, and dishes prepared with these ingredients
High-fat foods: fried foods, fatty cuts of meat, full-fat dairy products, and processed snacks like chips or pastries
Caffeinated drinks: coffee, black tea, green tea, and energy drinks can stimulate acid production and weaken the LES
Alcoholic beverages: beer, wine, and spirits can irritate the esophagus and weaken the LES
Chocolate: contains both caffeine and a compound called theobromine, which can relax the LES
Mint: peppermint and spearmint can relax the LES, making it easier for acid to backflow
It’s important to note that not everyone will react to all these foods Keeping a food and symptoms journal can help identify your personal triggers. Additionally, consulting with a registered dietitian can provide personalized guidance.
Reflux-Friendly Foods
When managing acid reflux, incorporating soothing, nutrient-dense foods into your eating plan is key. These options are less likely to trigger symptoms and can support overall digestive health. Our meal plan features reflux-friendly foods like lean proteins and high-fiber staples, such as brown rice and oatmeal, which are gentle on the stomach and can promote satiety.
Low acid fruits are another great choice to add variety to your meals while minimizing acidity. These include:
Melons: watermelon, cantalope, and honeydew are hydrating and easy to digest
Pears: naturally sweet and full of fiber
Apples: particularly non-acidic varieties like Fuji or Gala
Bananas: a soothing, low-acid snack that’s also rich in potassium
Berries: blueberries, strawberries, and raspberries are typically well-tolerated by those with acid reflux
Keep in mind that everyone’s tolerance is unique. Some foods, even reflux-friendly ones, may still cause symptoms depending on individual sensitivities. A little trial and error can go a long way in identifying what works best for you.
Why Eating Smaller Meals May Help
Do you find your acid reflux flaring up after a big meal? You’re not alone.
Eating a large meal can overfill the stomach, causing it to expand and put extra pressure on the lower esophageal sphincter (LES). This muscle acts as a barrier between the esophagus and the stomach, and when it’s under pressure, it becomes easier for stomach contents to backflow, leading to that familiar burning sensation.
7-Day Meal Plan Overview (Low-Acid, reflux-Friendly Meals)
Day 1
Breakfast
Banana Nut Oatmeal
Make a bowl of oatmeal and top with sliced bananas, a small handful of chopped walnuts, and a drizzle of honey.
Lunch
Chicken Quinoa Bowl
Combine diced grilled chicken with cooked quinoa and steamed zucchini. Instead of acidic sauces or dressings that may be triggering for reflux, get creative with fresh and dried herbs to add flavor!
Snack
Rice Cakes and Almond Butter
Spread a thin layer of almond butter over two rice cakes. Top with a few sliced strawberries for a pop of color.
Dinner
Salmon Bake
Bake a salmon filet and season with dill and olive oil instead of lemon juice. Serve with a side of mashed yukon gold potatoes and sauteed green beans.
Day 2
Breakfast
Egg and Spinach Scramble
Scramble up eggs with a handful of spinach and serve with whole grain toast on the side. Skip the ketchup to make this reflux friendly!
Lunch
Turkey Avocado Wrap
Use a whole-grain tortilla to roll up turkey slices, mashed avocado, sliced cucumber, shredded carrots, and basil leaves.
Snack
Apple and Yogurt
Slice up an apple to dip in your favorite plain nonfat Greek yogurt.
Dinner
Herb-Roasted Chicken Thighs
Season boneless, skinless chicken thighs with sage, thyme, and parsley and bake in the oven with baby carrots. Serve with wild rice on the side.
Day 3
Breakfast
Low Acid Fruit Smoothie
Choose low acid fruits (see list above!) to make a smoothie using your favorite low-fat or plant-based milk of choice. Add a nutrient boost with a handful of spinach!
Lunch
Grilled Cod
Grill cod and serve with a side of steamed broccoli and brown rice. Finish with olive oil and a few sprinkles of parmesan cheese for added flavor.
Snack
Low-Acid Fruit “peared” with Seeds
Pears are a low acid fruit that you can slice and eat with a small handful of sunflower seeds.
Dinner
Ground Turkey Stir Fry
Soy sauce may be triggering for those with occasional reflux, so try seasoning your turkey stir fry with a splash of chicken broth, sesame oil, and a drizzle of honey. Mix in box choy and cooked rice noodles to complete the dish.
Day 4
Breakfast
Overnight Oats with Low Acid Fruit
Make overnight oats and top with a sprinkle of chia seeds and a serving of blueberries.
Lunch
Quinoa Bowl
Saute zucchini, kale, and shredded carrots and serve with cooked black beans over a bowl of quinoa. Season with basil and oregano.
Snack
Low Acid Trail Mix
Make a trail mix using mixed nuts and dried low acid fruits like bananas or apricots. Eat one handful as a serving.
Dinner
Sheet Pan Chicken Bake
Bake chicken breast on a sheet pan with asparagus and fingerling potatoes. Season with sage and thyme.
Day 5
H4: Breakfast
Yogurt with Low Acid Fruits
Top your favorite plain low-fat Greek yogurt with low acid fruits like honeydew. Add a sprinkle of granola for flavor and crunch.
Lunch
Reflux-Friendly Tuna Sandwich
Since mayonnaise contains vinegar, it may be a reflux trigger. But you can still make tuna salad using a little bit of plain Greek yogurt. Use the tuna salad to make a sandwich on whole grain bread with lettuce, avocado, and cucumber slices.
Snack
Carrots and Tahini Dip
The lemon juice in hummus makes it a possible trigger food. Instead, slice up carrots and dip in a small bowl of tahini (sesame paste).
Dinner
Turkey Burgers
Make a turkey burger and top with lightly cooked spinach and mushrooms. Serve with a side of Brussels sprouts and sweet potato wedges.
Day 6
Breakfast
Hard Boiled Eggs and English Muffin
For a quick breakfast, pre-cook hard boiled eggs and serve with a toasted whole grain English muffin on the side.
Lunch
Reflux-Friendly Chicken Salad
Typical salad dressings contain vinegar, which can be a reflux trigger for some. Instead, season grilled chicken and shredded romaine lettuce with olive oil and fresh herbs such as basil, oregano, and Italian parsley.
Snack
Avocado Crackers
Top rice crackers with avocado slices and chopped cilantro.
Dinner
Shrimp and Couscous
Serve grilled shrimp and sauteed spinach over couscous. Season with fresh dill.
Day 7
Breakfast
Peanut Butter and Banana Smoothie
Use a spoonful of peanut butter to blend up a smoothie with banana and almond milk. Add a scoop of your favorite protein powder for an extra boost.
Lunch
Lentil Soup
Choose a vegetable broth-based lentil soup (avoid tomato based soups). Serve with whole grain crackers on the side.
Snack
Watermelon Plate
Cut up fresh watermelon and top with a sprinkle of feta cheese.
Dinner
Rotisserie Chicken Dinner
Make dinner in a pinch with rotisserie chicken (remove the skin to reduce the fat) and serve with a side of brown rice and sauteed green beans.
How Season’s Dietitians Can Support Your Reflux Management
Dealing with occasional acid reflux can be frustrating, especially when symptoms catch you off guard. Even if your episodes aren’t frequent, reflux can still disrupt your day and leave you feeling uncomfortable. The good news? You don’t have to navigate it alone. A Season Dietitian can work with you to identify your unique food triggers and create a personalized plan to help minimize reflux episodes. Sign up for a session with one of our virtual dietitians today and discover how much better life can feel with the right guidance!
7-Day Meal Plan Overview (Low-Acid, reflux-Friendly Meals)
Day 1
Breakfast
Banana Nut Oatmeal
Make a bowl of oatmeal and top with sliced bananas, a small handful of chopped walnuts, and a drizzle of honey.
Lunch
Chicken Quinoa Bowl
Combine diced grilled chicken with cooked quinoa and steamed zucchini. Instead of acidic sauces or dressings that may be triggering for reflux, get creative with fresh and dried herbs to add flavor!
Snack
Rice Cakes and Almond Butter
Spread a thin layer of almond butter over two rice cakes. Top with a few sliced strawberries for a pop of color.
Dinner
Salmon Bake
Bake a salmon filet and season with dill and olive oil instead of lemon juice. Serve with a side of mashed yukon gold potatoes and sauteed green beans.
Day 2
Breakfast
Egg and Spinach Scramble
Scramble up eggs with a handful of spinach and serve with whole grain toast on the side. Skip the ketchup to make this reflux friendly!
Lunch
Turkey Avocado Wrap
Use a whole-grain tortilla to roll up turkey slices, mashed avocado, sliced cucumber, shredded carrots, and basil leaves.
Snack
Apple and Yogurt
Slice up an apple to dip in your favorite plain nonfat Greek yogurt.
Dinner
Herb-Roasted Chicken Thighs
Season boneless, skinless chicken thighs with sage, thyme, and parsley and bake in the oven with baby carrots. Serve with wild rice on the side.
Day 3
Breakfast
Low Acid Fruit Smoothie
Choose low acid fruits (see list above!) to make a smoothie using your favorite low-fat or plant-based milk of choice. Add a nutrient boost with a handful of spinach!
Lunch
Grilled Cod
Grill cod and serve with a side of steamed broccoli and brown rice. Finish with olive oil and a few sprinkles of parmesan cheese for added flavor.
Snack
Low-Acid Fruit “peared” with Seeds
Pears are a low acid fruit that you can slice and eat with a small handful of sunflower seeds.
Dinner
Ground Turkey Stir Fry
Soy sauce may be triggering for those with occasional reflux, so try seasoning your turkey stir fry with a splash of chicken broth, sesame oil, and a drizzle of honey. Mix in box choy and cooked rice noodles to complete the dish.
Day 4
Breakfast
Overnight Oats with Low Acid Fruit
Make overnight oats and top with a sprinkle of chia seeds and a serving of blueberries.
Lunch
Quinoa Bowl
Saute zucchini, kale, and shredded carrots and serve with cooked black beans over a bowl of quinoa. Season with basil and oregano.
Snack
Low Acid Trail Mix
Make a trail mix using mixed nuts and dried low acid fruits like bananas or apricots. Eat one handful as a serving.
Dinner
Sheet Pan Chicken Bake
Bake chicken breast on a sheet pan with asparagus and fingerling potatoes. Season with sage and thyme.
Day 5
H4: Breakfast
Yogurt with Low Acid Fruits
Top your favorite plain low-fat Greek yogurt with low acid fruits like honeydew. Add a sprinkle of granola for flavor and crunch.
Lunch
Reflux-Friendly Tuna Sandwich
Since mayonnaise contains vinegar, it may be a reflux trigger. But you can still make tuna salad using a little bit of plain Greek yogurt. Use the tuna salad to make a sandwich on whole grain bread with lettuce, avocado, and cucumber slices.
Snack
Carrots and Tahini Dip
The lemon juice in hummus makes it a possible trigger food. Instead, slice up carrots and dip in a small bowl of tahini (sesame paste).
Dinner
Turkey Burgers
Make a turkey burger and top with lightly cooked spinach and mushrooms. Serve with a side of Brussels sprouts and sweet potato wedges.
Day 6
Breakfast
Hard Boiled Eggs and English Muffin
For a quick breakfast, pre-cook hard boiled eggs and serve with a toasted whole grain English muffin on the side.
Lunch
Reflux-Friendly Chicken Salad
Typical salad dressings contain vinegar, which can be a reflux trigger for some. Instead, season grilled chicken and shredded romaine lettuce with olive oil and fresh herbs such as basil, oregano, and Italian parsley.
Snack
Avocado Crackers
Top rice crackers with avocado slices and chopped cilantro.
Dinner
Shrimp and Couscous
Serve grilled shrimp and sauteed spinach over couscous. Season with fresh dill.
Day 7
Breakfast
Peanut Butter and Banana Smoothie
Use a spoonful of peanut butter to blend up a smoothie with banana and almond milk. Add a scoop of your favorite protein powder for an extra boost.
Lunch
Lentil Soup
Choose a vegetable broth-based lentil soup (avoid tomato based soups). Serve with whole grain crackers on the side.
Snack
Watermelon Plate
Cut up fresh watermelon and top with a sprinkle of feta cheese.
Dinner
Rotisserie Chicken Dinner
Make dinner in a pinch with rotisserie chicken (remove the skin to reduce the fat) and serve with a side of brown rice and sauteed green beans.
How Season’s Dietitians Can Support Your Reflux Management
Dealing with occasional acid reflux can be frustrating, especially when symptoms catch you off guard. Even if your episodes aren’t frequent, reflux can still disrupt your day and leave you feeling uncomfortable. The good news? You don’t have to navigate it alone. A Season Dietitian can work with you to identify your unique food triggers and create a personalized plan to help minimize reflux episodes. Sign up for a session with one of our virtual dietitians today and discover how much better life can feel with the right guidance!
7-Day Meal Plan Overview (Low-Acid, reflux-Friendly Meals)
Day 1
Breakfast
Banana Nut Oatmeal
Make a bowl of oatmeal and top with sliced bananas, a small handful of chopped walnuts, and a drizzle of honey.
Lunch
Chicken Quinoa Bowl
Combine diced grilled chicken with cooked quinoa and steamed zucchini. Instead of acidic sauces or dressings that may be triggering for reflux, get creative with fresh and dried herbs to add flavor!
Snack
Rice Cakes and Almond Butter
Spread a thin layer of almond butter over two rice cakes. Top with a few sliced strawberries for a pop of color.
Dinner
Salmon Bake
Bake a salmon filet and season with dill and olive oil instead of lemon juice. Serve with a side of mashed yukon gold potatoes and sauteed green beans.
Day 2
Breakfast
Egg and Spinach Scramble
Scramble up eggs with a handful of spinach and serve with whole grain toast on the side. Skip the ketchup to make this reflux friendly!
Lunch
Turkey Avocado Wrap
Use a whole-grain tortilla to roll up turkey slices, mashed avocado, sliced cucumber, shredded carrots, and basil leaves.
Snack
Apple and Yogurt
Slice up an apple to dip in your favorite plain nonfat Greek yogurt.
Dinner
Herb-Roasted Chicken Thighs
Season boneless, skinless chicken thighs with sage, thyme, and parsley and bake in the oven with baby carrots. Serve with wild rice on the side.
Day 3
Breakfast
Low Acid Fruit Smoothie
Choose low acid fruits (see list above!) to make a smoothie using your favorite low-fat or plant-based milk of choice. Add a nutrient boost with a handful of spinach!
Lunch
Grilled Cod
Grill cod and serve with a side of steamed broccoli and brown rice. Finish with olive oil and a few sprinkles of parmesan cheese for added flavor.
Snack
Low-Acid Fruit “peared” with Seeds
Pears are a low acid fruit that you can slice and eat with a small handful of sunflower seeds.
Dinner
Ground Turkey Stir Fry
Soy sauce may be triggering for those with occasional reflux, so try seasoning your turkey stir fry with a splash of chicken broth, sesame oil, and a drizzle of honey. Mix in box choy and cooked rice noodles to complete the dish.
Day 4
Breakfast
Overnight Oats with Low Acid Fruit
Make overnight oats and top with a sprinkle of chia seeds and a serving of blueberries.
Lunch
Quinoa Bowl
Saute zucchini, kale, and shredded carrots and serve with cooked black beans over a bowl of quinoa. Season with basil and oregano.
Snack
Low Acid Trail Mix
Make a trail mix using mixed nuts and dried low acid fruits like bananas or apricots. Eat one handful as a serving.
Dinner
Sheet Pan Chicken Bake
Bake chicken breast on a sheet pan with asparagus and fingerling potatoes. Season with sage and thyme.
Day 5
H4: Breakfast
Yogurt with Low Acid Fruits
Top your favorite plain low-fat Greek yogurt with low acid fruits like honeydew. Add a sprinkle of granola for flavor and crunch.
Lunch
Reflux-Friendly Tuna Sandwich
Since mayonnaise contains vinegar, it may be a reflux trigger. But you can still make tuna salad using a little bit of plain Greek yogurt. Use the tuna salad to make a sandwich on whole grain bread with lettuce, avocado, and cucumber slices.
Snack
Carrots and Tahini Dip
The lemon juice in hummus makes it a possible trigger food. Instead, slice up carrots and dip in a small bowl of tahini (sesame paste).
Dinner
Turkey Burgers
Make a turkey burger and top with lightly cooked spinach and mushrooms. Serve with a side of Brussels sprouts and sweet potato wedges.
Day 6
Breakfast
Hard Boiled Eggs and English Muffin
For a quick breakfast, pre-cook hard boiled eggs and serve with a toasted whole grain English muffin on the side.
Lunch
Reflux-Friendly Chicken Salad
Typical salad dressings contain vinegar, which can be a reflux trigger for some. Instead, season grilled chicken and shredded romaine lettuce with olive oil and fresh herbs such as basil, oregano, and Italian parsley.
Snack
Avocado Crackers
Top rice crackers with avocado slices and chopped cilantro.
Dinner
Shrimp and Couscous
Serve grilled shrimp and sauteed spinach over couscous. Season with fresh dill.
Day 7
Breakfast
Peanut Butter and Banana Smoothie
Use a spoonful of peanut butter to blend up a smoothie with banana and almond milk. Add a scoop of your favorite protein powder for an extra boost.
Lunch
Lentil Soup
Choose a vegetable broth-based lentil soup (avoid tomato based soups). Serve with whole grain crackers on the side.
Snack
Watermelon Plate
Cut up fresh watermelon and top with a sprinkle of feta cheese.
Dinner
Rotisserie Chicken Dinner
Make dinner in a pinch with rotisserie chicken (remove the skin to reduce the fat) and serve with a side of brown rice and sauteed green beans.
How Season’s Dietitians Can Support Your Reflux Management
Dealing with occasional acid reflux can be frustrating, especially when symptoms catch you off guard. Even if your episodes aren’t frequent, reflux can still disrupt your day and leave you feeling uncomfortable. The good news? You don’t have to navigate it alone. A Season Dietitian can work with you to identify your unique food triggers and create a personalized plan to help minimize reflux episodes. Sign up for a session with one of our virtual dietitians today and discover how much better life can feel with the right guidance!
7-Day Meal Plan Overview (Low-Acid, reflux-Friendly Meals)
Day 1
Breakfast
Banana Nut Oatmeal
Make a bowl of oatmeal and top with sliced bananas, a small handful of chopped walnuts, and a drizzle of honey.
Lunch
Chicken Quinoa Bowl
Combine diced grilled chicken with cooked quinoa and steamed zucchini. Instead of acidic sauces or dressings that may be triggering for reflux, get creative with fresh and dried herbs to add flavor!
Snack
Rice Cakes and Almond Butter
Spread a thin layer of almond butter over two rice cakes. Top with a few sliced strawberries for a pop of color.
Dinner
Salmon Bake
Bake a salmon filet and season with dill and olive oil instead of lemon juice. Serve with a side of mashed yukon gold potatoes and sauteed green beans.
Day 2
Breakfast
Egg and Spinach Scramble
Scramble up eggs with a handful of spinach and serve with whole grain toast on the side. Skip the ketchup to make this reflux friendly!
Lunch
Turkey Avocado Wrap
Use a whole-grain tortilla to roll up turkey slices, mashed avocado, sliced cucumber, shredded carrots, and basil leaves.
Snack
Apple and Yogurt
Slice up an apple to dip in your favorite plain nonfat Greek yogurt.
Dinner
Herb-Roasted Chicken Thighs
Season boneless, skinless chicken thighs with sage, thyme, and parsley and bake in the oven with baby carrots. Serve with wild rice on the side.
Day 3
Breakfast
Low Acid Fruit Smoothie
Choose low acid fruits (see list above!) to make a smoothie using your favorite low-fat or plant-based milk of choice. Add a nutrient boost with a handful of spinach!
Lunch
Grilled Cod
Grill cod and serve with a side of steamed broccoli and brown rice. Finish with olive oil and a few sprinkles of parmesan cheese for added flavor.
Snack
Low-Acid Fruit “peared” with Seeds
Pears are a low acid fruit that you can slice and eat with a small handful of sunflower seeds.
Dinner
Ground Turkey Stir Fry
Soy sauce may be triggering for those with occasional reflux, so try seasoning your turkey stir fry with a splash of chicken broth, sesame oil, and a drizzle of honey. Mix in box choy and cooked rice noodles to complete the dish.
Day 4
Breakfast
Overnight Oats with Low Acid Fruit
Make overnight oats and top with a sprinkle of chia seeds and a serving of blueberries.
Lunch
Quinoa Bowl
Saute zucchini, kale, and shredded carrots and serve with cooked black beans over a bowl of quinoa. Season with basil and oregano.
Snack
Low Acid Trail Mix
Make a trail mix using mixed nuts and dried low acid fruits like bananas or apricots. Eat one handful as a serving.
Dinner
Sheet Pan Chicken Bake
Bake chicken breast on a sheet pan with asparagus and fingerling potatoes. Season with sage and thyme.
Day 5
H4: Breakfast
Yogurt with Low Acid Fruits
Top your favorite plain low-fat Greek yogurt with low acid fruits like honeydew. Add a sprinkle of granola for flavor and crunch.
Lunch
Reflux-Friendly Tuna Sandwich
Since mayonnaise contains vinegar, it may be a reflux trigger. But you can still make tuna salad using a little bit of plain Greek yogurt. Use the tuna salad to make a sandwich on whole grain bread with lettuce, avocado, and cucumber slices.
Snack
Carrots and Tahini Dip
The lemon juice in hummus makes it a possible trigger food. Instead, slice up carrots and dip in a small bowl of tahini (sesame paste).
Dinner
Turkey Burgers
Make a turkey burger and top with lightly cooked spinach and mushrooms. Serve with a side of Brussels sprouts and sweet potato wedges.
Day 6
Breakfast
Hard Boiled Eggs and English Muffin
For a quick breakfast, pre-cook hard boiled eggs and serve with a toasted whole grain English muffin on the side.
Lunch
Reflux-Friendly Chicken Salad
Typical salad dressings contain vinegar, which can be a reflux trigger for some. Instead, season grilled chicken and shredded romaine lettuce with olive oil and fresh herbs such as basil, oregano, and Italian parsley.
Snack
Avocado Crackers
Top rice crackers with avocado slices and chopped cilantro.
Dinner
Shrimp and Couscous
Serve grilled shrimp and sauteed spinach over couscous. Season with fresh dill.
Day 7
Breakfast
Peanut Butter and Banana Smoothie
Use a spoonful of peanut butter to blend up a smoothie with banana and almond milk. Add a scoop of your favorite protein powder for an extra boost.
Lunch
Lentil Soup
Choose a vegetable broth-based lentil soup (avoid tomato based soups). Serve with whole grain crackers on the side.
Snack
Watermelon Plate
Cut up fresh watermelon and top with a sprinkle of feta cheese.
Dinner
Rotisserie Chicken Dinner
Make dinner in a pinch with rotisserie chicken (remove the skin to reduce the fat) and serve with a side of brown rice and sauteed green beans.
How Season’s Dietitians Can Support Your Reflux Management
Dealing with occasional acid reflux can be frustrating, especially when symptoms catch you off guard. Even if your episodes aren’t frequent, reflux can still disrupt your day and leave you feeling uncomfortable. The good news? You don’t have to navigate it alone. A Season Dietitian can work with you to identify your unique food triggers and create a personalized plan to help minimize reflux episodes. Sign up for a session with one of our virtual dietitians today and discover how much better life can feel with the right guidance!
7-Day Meal Plan Overview (Low-Acid, reflux-Friendly Meals)
Day 1
Breakfast
Banana Nut Oatmeal
Make a bowl of oatmeal and top with sliced bananas, a small handful of chopped walnuts, and a drizzle of honey.
Lunch
Chicken Quinoa Bowl
Combine diced grilled chicken with cooked quinoa and steamed zucchini. Instead of acidic sauces or dressings that may be triggering for reflux, get creative with fresh and dried herbs to add flavor!
Snack
Rice Cakes and Almond Butter
Spread a thin layer of almond butter over two rice cakes. Top with a few sliced strawberries for a pop of color.
Dinner
Salmon Bake
Bake a salmon filet and season with dill and olive oil instead of lemon juice. Serve with a side of mashed yukon gold potatoes and sauteed green beans.
Day 2
Breakfast
Egg and Spinach Scramble
Scramble up eggs with a handful of spinach and serve with whole grain toast on the side. Skip the ketchup to make this reflux friendly!
Lunch
Turkey Avocado Wrap
Use a whole-grain tortilla to roll up turkey slices, mashed avocado, sliced cucumber, shredded carrots, and basil leaves.
Snack
Apple and Yogurt
Slice up an apple to dip in your favorite plain nonfat Greek yogurt.
Dinner
Herb-Roasted Chicken Thighs
Season boneless, skinless chicken thighs with sage, thyme, and parsley and bake in the oven with baby carrots. Serve with wild rice on the side.
Day 3
Breakfast
Low Acid Fruit Smoothie
Choose low acid fruits (see list above!) to make a smoothie using your favorite low-fat or plant-based milk of choice. Add a nutrient boost with a handful of spinach!
Lunch
Grilled Cod
Grill cod and serve with a side of steamed broccoli and brown rice. Finish with olive oil and a few sprinkles of parmesan cheese for added flavor.
Snack
Low-Acid Fruit “peared” with Seeds
Pears are a low acid fruit that you can slice and eat with a small handful of sunflower seeds.
Dinner
Ground Turkey Stir Fry
Soy sauce may be triggering for those with occasional reflux, so try seasoning your turkey stir fry with a splash of chicken broth, sesame oil, and a drizzle of honey. Mix in box choy and cooked rice noodles to complete the dish.
Day 4
Breakfast
Overnight Oats with Low Acid Fruit
Make overnight oats and top with a sprinkle of chia seeds and a serving of blueberries.
Lunch
Quinoa Bowl
Saute zucchini, kale, and shredded carrots and serve with cooked black beans over a bowl of quinoa. Season with basil and oregano.
Snack
Low Acid Trail Mix
Make a trail mix using mixed nuts and dried low acid fruits like bananas or apricots. Eat one handful as a serving.
Dinner
Sheet Pan Chicken Bake
Bake chicken breast on a sheet pan with asparagus and fingerling potatoes. Season with sage and thyme.
Day 5
H4: Breakfast
Yogurt with Low Acid Fruits
Top your favorite plain low-fat Greek yogurt with low acid fruits like honeydew. Add a sprinkle of granola for flavor and crunch.
Lunch
Reflux-Friendly Tuna Sandwich
Since mayonnaise contains vinegar, it may be a reflux trigger. But you can still make tuna salad using a little bit of plain Greek yogurt. Use the tuna salad to make a sandwich on whole grain bread with lettuce, avocado, and cucumber slices.
Snack
Carrots and Tahini Dip
The lemon juice in hummus makes it a possible trigger food. Instead, slice up carrots and dip in a small bowl of tahini (sesame paste).
Dinner
Turkey Burgers
Make a turkey burger and top with lightly cooked spinach and mushrooms. Serve with a side of Brussels sprouts and sweet potato wedges.
Day 6
Breakfast
Hard Boiled Eggs and English Muffin
For a quick breakfast, pre-cook hard boiled eggs and serve with a toasted whole grain English muffin on the side.
Lunch
Reflux-Friendly Chicken Salad
Typical salad dressings contain vinegar, which can be a reflux trigger for some. Instead, season grilled chicken and shredded romaine lettuce with olive oil and fresh herbs such as basil, oregano, and Italian parsley.
Snack
Avocado Crackers
Top rice crackers with avocado slices and chopped cilantro.
Dinner
Shrimp and Couscous
Serve grilled shrimp and sauteed spinach over couscous. Season with fresh dill.
Day 7
Breakfast
Peanut Butter and Banana Smoothie
Use a spoonful of peanut butter to blend up a smoothie with banana and almond milk. Add a scoop of your favorite protein powder for an extra boost.
Lunch
Lentil Soup
Choose a vegetable broth-based lentil soup (avoid tomato based soups). Serve with whole grain crackers on the side.
Snack
Watermelon Plate
Cut up fresh watermelon and top with a sprinkle of feta cheese.
Dinner
Rotisserie Chicken Dinner
Make dinner in a pinch with rotisserie chicken (remove the skin to reduce the fat) and serve with a side of brown rice and sauteed green beans.
How Season’s Dietitians Can Support Your Reflux Management
Dealing with occasional acid reflux can be frustrating, especially when symptoms catch you off guard. Even if your episodes aren’t frequent, reflux can still disrupt your day and leave you feeling uncomfortable. The good news? You don’t have to navigate it alone. A Season Dietitian can work with you to identify your unique food triggers and create a personalized plan to help minimize reflux episodes. Sign up for a session with one of our virtual dietitians today and discover how much better life can feel with the right guidance!
