A quick recap on how to eat for acid reflux:
A key tool in managing acid reflux is through diet and lifestyle. With that being said, what you eat and when you eat play a large role in symptom management. While everyone is different in what foods they can tolerate vs find triggering, there are common foods that tend to be problematic: dairy, spicy foods, fried foods, high-fat foods, citrus, chocolate (I know, sorry!), tomatoes, onion and garlic (for some), mint and peppermint, alcohol and caffeine. We understand this list can feel limiting, leaving you overwhelmed and at a loss of what to cook for yourself. This is why we created a three-day meal plan giving you a breakdown of what eating to soothe acid reflux looks like (and how yummy it can be!).
Breakfast: Oatmeal with banana with a protein powder of choice, nut butter, and chia seeds
Lunch: Homemade chicken soup with zucchini, fennel, carrots, celery, and brown rice (pro tip: make a big batch at the beginning of the week)
Snack: Cucumber and hummus with a hard-boiled egg or two (depending on how hungry you are!)
Dinner: Turkey burger (if buying and not making from scratch watch out for added ingredients like garlic, onion, and peppers if sensitive) on a sweet potato bun (cut up sweet potato in rounds and bake!) with an arugula side salad dressed in a honey-mustard dressing
Dessert: Homemade vegan whipped cream with berries
Breakfast: Breakfast tacos – 2 pasture-raised eggs with spinach, ¼-½ avocado, on a gluten-free wrap (we love Siete)
Lunch: Salad with pulled chicken, cucumber, carrots, sunflower seeds, in a carrot and ginger dressing
Snack: Chia-Seed pudding with berries and coconut flakes
Dinner: Wild-caught salmon with asparagus and sweet potato
Dessert: Vegan Paleo Pumpkin Pie and Ginger Tea
Breakfast: Smoothie with berries, protein powder, chia seeds, frozen zucchini and cauliflower, non-dairy milk, and nut butter
Lunch: Chopped salad with chickpeas, wild rice, sweet potato, broccoli, and parsley in an olive oil and herb dressing
Snack: Avocado toast on gluten-free bread with hemp seeds
Dinner: Spaghetti Squash boats with organic grass-fed ground beef in a reflux-friendly pesto sauce (olive oil, pine nuts, nutritional yeast, basil, hemp hearts, salt, and pepper) or nomato sauce listed in the recipe linked!
Dessert: Pear and Zucchini Oat Bread and Chamomile Tea
The Bottom Line
Eating for acid reflux can feel limiting, but the truth is there are still tons of delicious foods that likely will not be problematic. Additionally, we do not recommend following an acid reflux-friendly diet long-term. Instead, we work with clients to help determine the underlying cause of their reflux and identify their food triggers. This opens up the list of foods they can enjoy without undesirable symptoms.