The Ultimate 7-Day GERD Diet Meal Plan (Snacks and Dessert Included)

What is the role of diet in helping GERD symptoms?

The food we eat is only supposed to travel down through the digestive system. Swallowed food moves through a tube in the throat called the esophagus and down into the stomach. Acid reflux occurs when the acid in the stomach flows back up into the esophagus and throat.

Many people experience acid reflux from time to time. But if reflux happens frequently over long periods of time, it can lead to gastroesophageal reflux disease (GERD). Common symptoms of GERD include backwash of food into the mouth, burning in the throat or chest (heartburn), nausea, and a sore throat. 

It’s essential to talk to your doctor if you think you may have GERD. They can provide you with a comprehensive treatment plan, which often includes a  GERD diet to help manage and reduce symptoms.

What is the GERD diet?

First, a quick note. The GERD diet recommendations provided here are general guidelines and may not be suitable for everyone. If you have other medical conditions or are experiencing severe symptoms, it is essential to consult with your physician before making any significant changes to your diet. 

A GERD diet includes avoiding foods that can trigger symptoms and focusing on foods that can help with relief.

The lower esophageal sphincter (LES) is a muscular tube located where the esophagus meets the stomach. The LES relaxes in order to let food pass into the stomach and then tightens once food passes through. When the sphincter is closed, it prevents backflow from the stomach. 

Acid reflux can occur if the lower esophageal sphincter is relaxed. Therefore, a GERD diet typically involves limiting foods that can cause the LES to relax, such as fatty foods and spicy foods. Acidic foods, caffeine, and alcohol can also be triggers for certain people.

Foods to avoid for GERD:

• Fatty and fried foods (fast food, potato chips, bacon, sausage, etc.)

• Spicy foods

• Citrus

• Tomato sauce

• Vinegar

• Chocolate

• Caffeine

• Onions

• Peppermint

• Carbonated drinks

• Alcoholic beverages

Everyone’s tolerance to different foods can vary, so working with a registered dietitian can help you determine your individual triggers. Your dietitian will put together a plan that includes removing certain foods for a period of time and then slowly reintroducing them one by one to find out what works best for you.

While there are clearly foods that can trigger reflux, there are also foods that can be less triggering.

Best foods for GERD:

• High fiber foods that can fill you up like whole grains and high-fiber vegetables

• Non-citrus fruits like melons and bananas

• Lean proteins like chicken breast and fish to lower the fat in your meals

There are even some foods that may help ease GERD symptoms.

Soothing foods for GERD:

• High water content foods like cucumber, lettuce, and broth-based soups that can help dilute stomach acid

• Milk to help buffer stomach acid (although some people can be sensitive to lactose)

• Ginger to soothe gut irritation

What time should you stop eating if you have GERD?

When it comes to GERD symptoms, it’s not all about what you eat. How you eat can also help manage symptoms.

In general, it’s recommended to stop eating at least 3 hours before you lie down or go to bed at night. This helps prevent backflow of acid into the esophagus and can reduce overnight reflux symptoms.

There are also other eating habits that are recommended if you have GERD. 

Eating smaller meals more frequently helps reduce the total amount of food in the stomach. Larger meals may have a higher chance of triggering reflux.

Sleeping with the head of the bed elevated can also help prevent the backflow of acid.

Exercising soon after meals can be triggering since rigorous workouts can cause reflux. To avoid this, it is recommended to wait a few hours after eating before exercising.

Does the GERD diet also help with IBS?

While gastroesophageal reflux disease (GERD) and irritable bowel syndrome (IBS) are different conditions, research suggests that there is some overlap between the two. 

IBS is diagnosed when abdominal pain is presentalong with altered bowel habits, such as constipation or diarrhea. In contrast, GERD causes pain and discomfort in the chest, esophagus, and throat.

It’s suggested that a change in gut motility (the movement of the digestive tract) may be involved in both GERD and IBS. Additionally, hypersensitivity of the gut and issues with the gut-brain connection are also areas of similarity. Some people may have both IBS and GERD at the same time.

For those with IBS and no GERD or reflux symptoms, a GERD diet would not be appropriate. There are aspects of the GERD diet, such as small frequent meals, that may help IBS symptoms; however,the potential food triggers are not the same.

If someone has both IBS and GERD, then a GERD diet could be modified to also avoid IBS triggering foods, such as high FODMAP foods. However, it’s important to avoid too many dietary restrictions. A registered dietitian can help develop an individualized plan to take all conditions into account.

Day 1

Breakfast

Low-acid fruit smoothie and oatmeal

Make a low-acid fruit smoothie by blending up banana, almond milk, and a bit of honey. Have a small serving of oatmeal with a touch of cinnamon on the side.

Lunch

Grilled chicken salad and soup

Make a grilled chicken salad with mixed greens and a light vinaigrette. If even a small amount of vinegar is triggering, use just olive oil and fresh herbs to season. Serve with a side of vegetable soup like carrot, potato, or chicken broth. Avoid any tomato based soups if this is a trigger for you. Pair with a slice of whole-grain bread.

Dinner

Baked salmon

Serve baked salmon with a side of steamed broccoli and quinoa. Avoid seasoning with lemon juice if this is a trigger for you.

Snacks

Low-acid fruit plate

Cut up low-acid fruits (melons, pears, etc.) and serve with cheese cubes and whole-grain crackers.

Dessert

Yogurt and honey

Mix a small cup of yogurt with a drizzle of honey. Choose lactose-free yogurt if you do not tolerate lactose.

Day 2

Breakfast

Scrambled eggs on an english muffin

Cook up scrambled eggs and serve on a whole-grain english muffin topped with a few avocado slices.

Lunch

Turkey wrap and soup

Grab a whole-grain tortilla and roll up roasted turkey, lettuce, cucumbers, and basil into a wrap. Serve with a side of butternut squash soup.

Dinner

Grilled chicken and rice

Slice a grilled chicken breast and serve with brown rice and steamed green beans. Season with a serving of grated parmesan cheese.

Snacks

Hard boiled egg plate

Serve hard boiled eggs alongside peanut butter on whole-grain crackers. You can boil eggs ahead of time and store them in the fridge to have on hand.

Dessert

Low-acid fruit sorbet

Blend low-acid frozen fruits to make a homemade sorbet. Put in the freezer for 10-15 mins to harden and enjoy.

Day 3

Breakfast

Low-acid protein smoothie

Blend low-acid fruits with protein powder of your choice for a quick and easy breakfast. Make an extra serving to save in the freezer for a future dessert.

Lunch

Fish taco

Use grilled fish and brown rice to make a taco in a whole-grain tortilla. Top with shredded lettuce, beans, and corn. Avoid onions, tomatoes, and spices if these are triggers.

Dinner

Roasted turkey dinner

Serve roasted turkey with mashed potatoes and steamed carrots. Stick to herb-seasoned turkey to avoid potential triggers.

Snacks

Cheese and crackers

Serve cheese (lactose-free if needed) with whole grain crackers and a side of low-acid fruit like pears.

Dessert

Baked apple

Bake an apple in the oven and serve with a sprinkle of cinnamon and a bit of your sweetener of choice.

Day 4

Breakfast

Spinach omelet

Make an omelet with sauteed spinach and cheese (lactose-free if needed). Serve with a side of whole-grain toast.

Lunch

Tuna salad 

Make tuna salad and serve over a bed of lettuce, cucumbers, olive oil, and fresh chopped parsley.

Dinner

Grilled shrimp

Serve grilled shrimp with a side of steamed broccoli and wild rice.

Snacks

Cottage cheese and low-acid fruit

Serve cottage cheese (lactose-free if needed) topped with low-acid fruits and your favorite granola. Some low-acid fruits to try include melons, bananas, apples, pears. Some people also do well with strawberries or blueberries, but your individual tolerance may vary.

Dessert

Low-acid protein smoothie

Remember the remaining low-acid protein smoothie from breakfast on day 3? Take that out of the freezer and let thaw just enough to eat it with a spoon. Yum!

Day 5

Breakfast

Loaded oatmeal

Mix Greek yogurt (lactose-free if needed) into a bowl of oatmeal sweetened with maple syrup and low-acid fruit of choice.

Lunch

Chicken couscous salad

Make a simple salad base using lettuce, cucumber, and shredded carrot. Top with grilled chicken, sliced hard boiled egg, and couscous. Dress with olive oil and basil.

Dinner

Fish bake

Bake a white fish like cod and season with fresh dill. Serve with a side of mashed sweet potatoes and steamed asparagus.

Snacks

Cheese and cracker plate

Serve slices of cheese (lactose-free if needed) with flaxseed crackers.

Dessert

Low acid-fruit salad

Make a simple fruit salad with peeled and chopped low-acid fruits (melons, bananas, apples, pears, etc.).

Day 6

Breakfast

Egg and cheese sandwich

Fry an egg and serve on whole-grain bread with cheese (lactose-free if needed). 

Lunch

Soup and salad

Serve chicken and rice soup with a simple green salad on the side seasoned with herbs and olive oil.

Dinner

Sheet pan chicken bake

Bake chicken breasts, potatoes, and carrots on a single sheet pan. Season with olive oil, salt, pepper, thyme, sage, and parsley.

Snacks

Hummus and veggies

Cut carrots and celery into sticks and serve with hummus for dipping.

Dessert

Baked pear

Peel and core a pear and bake until tender. Sprinkle with cinnamon and serve warm.

Day 7

Breakfast

Low-acid fruit smoothie and scrambled eggs with toast

Blend low-acid fruits of choice with almond milk, and a bit of honey. Serve with scrambled eggs and toast.

Lunch

Shredded chicken salad

Make a shredded chicken salad with mixed greens and seasoning of choice. Serve with a side of vegetable soup like carrot, potato, or chicken noodle. Pair with whole-grain crackers.

Dinner

Baked salmon

Bake a salmon filet and season with fresh dill. Serve with a side of roasted fingerling potatoes and steamed green beans.

Snacks

Low-acid fruit plate

Cut up low-acid fruits and serve with cheese cubes (lactose-free if needed) and whole-grain crackers.

Dessert

Greek Yogurt with low-acid fruit

Top Greek yogurt (lactose-free if needed) with low acid-fruit and a sprinkle of granola for added crunch.

How a Season Dietitian can help

If you have gastroesophageal reflux disease (GERD) and need to make changes to your diet, a Season dietitian can help! Our dietitians can help you figure out what foods may be triggering your GERD and they can create a customized plan to help you avoid them. They can also show you what you can add to your diet to help manage and ease your symptoms. GERD may be just one piece of your health puzzle, so our dietitians will help individualize your plan to your unique needs. Click here to get started with one of our dietitians and take the first steps towards feeling better!