Key Points

• Finding relief from GERD often starts with what you eat. The key is to choose gentle, low-acid foods while limiting common triggers like fatty, spicy, and fried items
• This 7-day GERD diet plan is a gentle reset, not a strict rulebook. It's packed with soothing foods to help you feel better
• Simple habits like eating smaller meals, avoiding late-night snacks, and propping your head up in bed can be gamechangers for relief
• There is no one-size-fits-all GERD diet. Think of this plan as a starting point to help you discover your unique trigger foods and develop an eating style that works for you

Dealing with GERD can be incredibly frustrating, with that burning sensation in your chest and the acidic taste in your mouth after regurgitation. Plus, the feeling that your favorite foods have turned against you can make mealtimes a source of anxiety instead of enjoyment.

Here’s the reality: finding relief is possible, and it often starts with what’s on your plate.

Emily Kuntz, RD, Registered Dietitian, says, "Nutrition is important for not only GERD but so many other health concerns since it plays such a big part in our overall wellness. By addressing diet along with other lifestyle factors, GERD can often be diminished or even provide long-term relief!"

This article presents a practical, dietitian-approved 7-day GERD diet plan, designed not as a set of rigid, lifelong rules, but as a gentle reset.

What Is GERD?

Gastroesophageal reflux disease (GERD) is a chronic condition where stomach acid frequently flows back into the tube connecting your mouth and stomach (the esophagus). This backwash, or acid reflux, irritates the lining of your esophagus, but what's actually causing it to happen?

It all comes down to a muscular ring at the bottom of your esophagus, the lower esophageal sphincter (LES), which is supposed to act like a one-way valve. It opens to let food into your stomach and then closes tightly to keep it there. In people with GERD, however, this valve can relax or weaken, allowing stomach acid to splash back up.

While many of us may face acid reflux or heartburn sometimes, it is considered a chronic condition if it occurs twice a week or more for a period of time.

How does your diet help with GERD?

Diet can make a real difference in controlling GERD symptoms.

With GERD, certain foods can be troublemakers that relax the valve between your stomach and esophagus (especially fatty foods), while others act like irritants that burn your already-sensitive throat.

Some foods even slow down your digestion, letting acid hang around where it doesn't belong for a longer time. This creates the perfect storm for those painful GERD flare-ups.

But the encouraging part is that there are GERD-friendly foods:

• Alkaline foods can help neutralize stomach acid
• Foods high in dietary fiber keep you satisfied and minimize the risk of triggering GERD

Initially, doctors may treat GERD symptoms with proton pump inhibitors (PPIs), medications that help reduce the production of stomach acid. While these meds may offer some immediate relief, there is emerging concern about health risks with long-term use of PPIs. So, the right meals can be immensely powerful.

“The traditional diet for GERD identifies potential triggers such as acidic, spicy, fatty foods, as well as alcohol or caffeine, Kuntz RD explains. “This is one step in identifying problems, but I like to look deeper because if one type of food is causing such severe indigestion, what is the underlying cause? I have clients complete a simple burp test to see where they are with stomach acid levels, discuss healthier food choices, ways to manage inflammation without meds, and get to the bottom of what’s causing GERD in the first place, so they are able to enjoy all different kinds of foods.”

Before we get to the meal plan, let’s cover the foundational principles of a GERD-friendly diet.

Foods to eat for GERD relief

On a high level, the GERD diet is about choosing healthy foods that are low in acid, low in fat, and high in soothing dietary fiber, such as:

• Oatmeal and whole grains: High in fiber, oatmeal can absorb stomach acid and reduce reflux symptoms. Other great choices include whole-grain bread, brown rice, and quinoa. Research suggests that a higher intake of dietary fiber is associated with a lower risk of GERD
• Ginger: Known for its anti-inflammatory properties, ginger can help soothe the digestive tract. Try sipping on ginger tea or adding fresh grated ginger to your meals
• Non-citrus fruits: Think bananas, melons (cantaloupe, honeydew), pears, and apples. These low-acid fruits are less likely to trigger reflux than oranges or pineapples
• Lean proteins: Chicken breast (baked or grilled, not fried), turkey, fish, and tofu are excellent sources of low-fat protein. Egg whites are preferable to egg yolks
• Root vegetables: Potatoes, sweet potatoes, beets, and carrots are great choices for root vegetables. They are packed with fiber and are less acidic than many other vegetables
• Green vegetables: Broccoli, Brussels sprouts, cauliflower, asparagus, green beans, cucumbers, and leafy greens are great for your digestive system
• Healthy fats (in moderation): Small amounts of unsaturated fats from sources like avocados, nuts, seeds, and olive oil are generally well-tolerated and better than saturated or trans fats

Foods to avoid or limit with GERD

High-fat and fried foods

These foods could decrease pressure in the lower esophageal sphincter (LES) by lingering too long in the stomach or delaying the stomach from emptying. This allows more acid to back up into the esophagus.

Foods to avoid in this category include fast food, fatty meats like rib-eye steak, pork belly, and chicken with the skin. It also helps to avoid full-fat dairy and creamy sauces.

Tomatoes and citrus fruits

The high acid content in tomatoes, tomato sauce, as well as oranges, lemons, grapefruit, and pineapple can irritate the esophagus.

Spicy foods

Ingredients like chili powder, hot sauce, and peppers can trigger heartburn pain in many individuals.

These foods work against you in two ways: they directly irritate your already-sensitive esophagus while also slowing down digestion, which keeps food sitting in your stomach longer and increases the chance of acid backup.

Chocolate, peppermint, and raw garlic/onions

Chocolate, peppermint, onions, and garlic (particularly raw) have been shown to relax the sphincter in the esophagus (LES) in some individuals, potentially leading to acid reflux.

Chocolate is particularly problematic because it has multiple compounds that weaken your stomach's protective valve. Peppermint, on the other hand, acts like a muscle relaxer that loosens the same barrier that's supposed to keep acid where it belongs.

Caffeinated and carbonated drinks

Coffee, some teas, sodas, and other fizzy drinks may relax the LES or increase stomach pressure, potentially worsening GERD symptoms.

Caffeine acts like a muscle relaxer on your stomach's protective valve, while the bubbles in carbonated drinks create extra pressure that can literally push acid upward into your esophagus—think of it like shaking a soda bottle and then opening it.

Alcohol

Alcohol can irritate the esophagus and relax the LES, making it a common trigger for reflux.

It hits you with a one-two punch: alcohol directly irritates your already-sensitive esophageal lining while also relaxing the muscle that's supposed to keep acid in your stomach. Plus, it can ramp up acid production, potentially causing more trouble.

7-Day GERD Diet Plan

This meal plan is a starting point. Please pay close attention to how you feel, and feel free to swap meals or foods based on your preferences and tolerance. The key is to stick to GERD-friendly options.

Day 1

Breakfast: Oatmeal with banana. Prepare steel-cut oats with water or almond milk, topped with sliced banana and sprinkled with cinnamon. You could add a little granola on top for crunch.

Lunch: Grilled chicken salad with mixed greens. Add diced cucumber and carrots, with a light drizzle of olive oil, a pinch of salt, and dried herbs like oregano or basil. You can also thin the dressing slightly with a tablespoon of low-sodium chicken or vegetable broth.

Dinner: Baked salmon with roasted sweet potatoes. Season a 4-6 oz salmon fillet with fresh dill, parsley, and thyme, then drizzle with olive oil and a pinch of salt, and bake. Serve with roasted sweet potatoes (1 medium) and steamed green beans over a bed of brown rice or quinoa (½ cup cooked).

Snacks: Greek yogurt parfait with diced melon, hummus (2-3 tbsp) with cucumber slices, and whole grain crackers.

Day 2

Breakfast: Green smoothie. Make a smoothie made with spinach, half a banana (or berries), water or oat milk, and 2 tablespoons of rolled oats (for thickness).

Lunch: Grilled chicken breast and broccoli. Season a chicken breast with oregano, fresh thyme, and olive oil. Serve with brown rice and steamed broccoli with fresh parsley.

Dinner: Turkey meatballs. Make the meatballs with lean ground turkey, breadcrumbs, and fresh basil (no onion or garlic). Serve them on a bed of rice noodles or quinoa pasta and a side of roasted zucchini seasoned with oregano, a pinch of turmeric, and olive oil.

Snacks: Pear slices with a drizzle of honey, Whole grain toast topped with mashed avocado and a sprinkle of salt

Day 3

Breakfast: Scrambled eggs. Scramble egg whites seasoned with fresh chives and a pinch of salt, served with whole-grain toast topped with a thin layer of mashed avocado.

Lunch: Mediterranean quinoa bowl with chickpeas. Add fresh cilantro, diced bell peppers, and shredded purple cabbage (if you can tolerate it). Drizzle with olive oil and fresh mint. You could cook the quinoa in low-sodium vegetable broth for more flavor.

Dinner: Baked fish. Baked cod seasoned with fresh ginger, cilantro, and a drizzle of roasted sesame oil (or olive oil, if you prefer), served with wild rice and steamed asparagus with a sprinkle of fresh parsley.

Snacks: Cantaloupe slices with a few plain oat crackers, hummus (2-3 tbsp) with cucumber slices and carrot sticks.

Day 4

Breakfast: Overnight oats. Make it with oat milk or almond milk, topped with diced apple and a drizzle of honey. Or, you could top it with diced apple, chopped walnuts, and a few drops of vanilla extract.

Lunch: Turkey with butternut squash. Grilled turkey breast seasoned with fresh rosemary and olive oil, served over mixed greens with a side of roasted butternut squash.

Dinner: Chicken and cauliflower mash. Baked chicken thighs seasoned with turmeric and fresh mint, served with mashed cauliflower (with fresh chives and olive oil), and sautéed spinach with a touch of olive oil.

Snacks: A small bowl of plain popcorn with a drizzle of olive oil and salt, a hard-boiled egg with whole grain crackers, and a few cherry tomatoes.

Day 5

Breakfast: Poached eggs and toast. Poached egg served over sautéed kale with fresh basil, with a slice of whole grain toast. Add peanut butter or almond butter to your toast if you prefer.

Lunch: Baked tilapia. Baked tilapia seasoned with fresh oregano, thyme, and parsley with olive oil. Serve with roasted parsnips tossed with fresh rosemary, and steamed Swiss chard with a drizzle of olive oil and fresh parsley. You could swap parsnips for carrots or sweet potatoes.

Dinner: Lean pork tenderloin seasoned with fresh sage and a touch of cumin, served with mashed turnips with fresh chives and olive oil, and sautéed snow peas with olive oil and fresh mint.

Snacks: A bowl of fresh strawberries, whole-grain crackers topped with mashed avocado and thinly-sliced turkey slices.

Day 6

Breakfast: Baked Egg white cups: Whisk egg whites with chopped fresh basil, chives, a touch of olive oil, and salt. Pour the mixture into a greased muffin tin and bake at 350°F for 12-15 minutes, or until set. Pair them with cantaloupe and sourdough toast. Bonus tip: Store the leftover cups in the refrigerator for up to three days or freeze them once they cool.

Lunch: Sheet pan chicken breast and veggies. Season the chicken with Mediterranean herbs (such as oregano, thyme, and parsley) and olive oil. Roast with a sheet pan of diced bell peppers, zucchini, and yellow squash. You could add a dash of nutritional yeast for added flavor.

Dinner: Tofu and noodles. Sautée tofu with rice noodles, snow peas, and carrots. Lightly season them with coconut aminos (a naturally sweet, less salty alternative to soy sauce that pairs beautifully with the mild tofu), fresh ginger, and cilantro.

Snacks: Plain air-popped popcorn drizzled with olive oil and a pinch of salt, oat cakes topped with sunflower seed butter and thin banana slices.

Day 7

Breakfast: Chia pudding made with almond milk, topped with diced mango and a sprinkle of cinnamon, served with toasted sourdough bread.

Lunch: Turkey wrap. Wrap sliced turkey seasoned with Mediterranean herbs (oregano, thyme, and fresh parsley) in a whole-wheat tortilla with cucumbers, shredded carrots, and mashed avocado, drizzled with olive oil.

Dinner: Loaded veggie pancake. Add grated zucchini, carrots, and spinach to your pancake mix. Serve with steamed broccoli and a side of brown rice. Drizzle a little toasted sesame oil and a handful of sesame seeds on top for added taste.

Customize your plan: How to identify personal GERD triggers

The most empowering aspect of managing GERD through diet is learning what works specifically for you.

Everyone's tolerance is different. What causes problems for one person might be perfectly fine for another. However, sorting through conflicting online advice and tracking your own patterns can be overwhelming.

A registered dietitian can help cut through the confusion.

As Kuntz, RD, explains: "Registered dietitians are pivotal in assisting with GERD because we take the time to listen to clients, where online advice is often conflicting and confusing. And most physicians will choose to add a PPI, which is only supposed to be used temporarily. We explore options, follow up, and get to the bottom of the 'why' so people no longer have to be uncomfortable or take another pill, which can also come with side effects."

More than food: Lifestyle changes to manage GERD

What you eat is only half the battle. How you live can make an enormous difference in controlling your GERD symptoms.

1. Eat smaller, more frequent meals

Larger meals may expand your stomach and put more pressure on the LES. Instead of three large meals, try eating 5-6 smaller meals throughout the day to keep pressure off the valve.

2. Avoid lying down right after eating

Gravity can be your friend. When you’re standing or sitting upright, gravity helps keep stomach contents away from the opening at the top of your stomach. Try to stay upright for at least two to three hours after eating (those without GERD may need only 30 minutes).

Avoid meals right before bed to help reduce the risk of a GERD flare-up.

3. Elevate the head of your bed

If you suffer from nighttime reflux, propping your head up with pillows may not be enough. Try to elevate your torso.

A simple and effective way to do this is by placing blocks under the head of your bed frame to raise it by 6-8 inches or by using a wedge-shaped pillow.

4. Lose weight (if you’re overweight)

Extra weight around your midsection acts like a tight belt around your stomach, creating pressure that can force acid upward. Even losing just 10-15 pounds can significantly reduce GERD symptoms by taking pressure off your stomach and strengthening the LES.

Medical guidelines specifically recommend weight loss to help people who are overweight manage GERD.

Final thoughts: Best GERD diet

Managing GERD with diet and lifestyle is a journey of discovery. This 7-day plan is your road map to start that journey, helping you calm inflammation and learn your body's unique needs. By focusing on whole, gentle foods and mindful eating habits, you can take control of your symptoms and make mealtimes enjoyable again.

You don't have to navigate this alone.

If you're struggling to manage your symptoms or want to create a long-term plan, working with a registered dietitian can be incredibly helpful. They can provide personalized advice and support you in building a diet that brings you relief and nourishment.

Manage GERD with a gut health dietitian who accepts your insurance.

Frequently Asked Questions (FAQs)

How long does it take for a GERD diet to work?

"There's no set timeline for when a GERD diet will start working. It really depends on the individual," says Gia Eapen, MD. "Some people notice relief within a few days to a week, while others may need a month or more to feel better. The key is to stay consistent with your dietary changes over time. Getting medical guidance and a dietitian’s advice along the way can also help."

What can I drink for acid reflux besides water?

Herbal teas (like ginger or chamomile), plant-based milks (like almond or soy milk), and low-acid fruit juices (like pear or melon juice) are all good options. Avoid coffee, alcohol, carbonated drinks, and citrus juices.

If you’re unsure about your triggers, introduce new foods into your diet slowly and in small amounts, and track your response. A gut health dietitian can help you identify your triggers, provide advice and tips on GERD-friendly foods, and offer guidance on meal planning.

Are bananas good for acid reflux?

Most people with GERD can eat bananas. They are a low-acid fruit and can help coat the esophageal lining, which may help soothe irritation.

Can I ever eat my favorite trigger foods again?

"GERD varies greatly from person to person," says Eapen, MD. "Some people may eventually tolerate small amounts of trigger foods in moderation once symptoms are controlled, but everyone's limits are different. The best approach is to work with your healthcare provider. You may also consult a registered dietitian who specializes in gut health to learn your personal tolerance levels safely."

Find a GERD dietitian covered by your insurance.

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