GERD Meal Plan: Easy Foods to Soothe Acid Reflux

Got heartburn kicking in after every meal? You don’t have to live with that burning feeling. A smart GERD meal plan focuses on low‑acid, low‑fat foods that keep your stomach calm. Below you’ll find the basics on what to eat, what to skip, and a ready‑to‑use sample menu for a full day.

What to Eat – GERD‑Friendly Staples

Start with foods that are naturally gentle on the esophagus. Think steamed veggies, lean proteins, whole grains, and non‑citrus fruits. Oatmeal, brown rice, quinoa, and sweet potatoes give you fiber without excess fat. For protein, choose skinless chicken, turkey, fish, tofu, or beans. Low‑fat dairy like skim milk or yogurt works, but keep portions small.

What to Avoid – Common Triggers

Spicy sauces, fried foods, coffee, chocolate, and anything with a lot of tomato or citrus will likely flare up reflux. Alcohol and carbonated drinks also relax the lower esophageal sphincter, letting acid creep up. If you’re not sure about a food, try a tiny serving first and see how you feel.

Now that you know the do‑and‑don’t list, let’s put it together into a simple day‑long plan.

Sample GERD Day Menu

Breakfast: A bowl of oatmeal topped with sliced banana and a drizzle of honey. Add a side of low‑fat yogurt for extra protein. Drink a glass of warm water or herbal tea (ginger or chamomile).

Mid‑Morning Snack: A small handful of unsalted almonds and an apple (choose a sweet variety, not tart).

Lunch: Grilled chicken breast on a bed of mixed greens (lettuce, cucumber, and shredded carrots). Use olive‑oil‑vinegar dressing sparingly—stick to a splash of olive oil and a teaspoon of apple cider vinegar.

Afternoon Snack: Rice cakes with a thin spread of low‑fat cottage cheese and sliced cucumber.

Dinner: Baked salmon with a squeeze of lemon (just a tiny bit, not the whole lemon) paired with quinoa and steamed broccoli. Finish with a cup of chamomile tea.

Evening Snack (if needed): A small banana or a few crackers with hummus.

Notice the focus on lean protein, whole grains, and non‑acidic fruits. Each meal stays under 600 calories and avoids heavy sauces that can trigger reflux.

Here are a few extra tips to keep the peace:

• Eat slowly and chew thoroughly – it helps digestion.
• Don’t lie down for at least two hours after eating. Elevate the head of your bed if night‑time reflux is a problem.
• Drink most of your fluids between meals, not during, to keep stomach pressure low.
• Keep a food diary for a week. Spotting patterns makes it easier to fine‑tune your plan.

Sticking to a GERD meal plan doesn’t have to be boring. Swap out chicken for turkey, try different herbs for flavor, and rotate veggies to keep things fresh. Over time, you’ll notice fewer flare‑ups and more comfort after meals. Give this plan a try for a week and adjust the foods that feel best for your body.