GERD Support 7-Day Meal Plan
GERD Support 7-Day Meal Plan
A simple nutrition plan to help you control acid reflux or gastroesophageal reflux disease.
This program eliminates common trigger foods for reflux such as spicy foods, fatty foods, certain spices, citrus fruits and juices, acidic foods and beverages, coffee, black tea, chocolate, mint products, added sugars, onions, garlic, and tomato-based products. The plan focuses on foods to help reduce symptoms such as fiber, healthy fats, and lean protein. This meal plan is for 1 person but can easily be adjusted for more.
The following is a list of the recipes included in this plan.
High Protein Sunbutter Oatmeal with Strawberries
Kefir Berry Smoothie
Chicken Fried Rice
Sardine & Avocado Endive Wraps
Buckwheat Sweet Potato Bowl
Cheezy Beef & Zoodle Bowl
Pea & Basil Buckwheat Risotto
Rice, Beef & Spinach
Creamy Dill Chicken with Rice
The plan also includes complete nutritional information, shopping lists, and an easy-to-follow prep guide, making healthy eating quick and effortless.
*Please note that by purchasing this meal plan you agree to the privacy notice and terms and conditions on our website melandanth.com
#GlutenFree #NightShadeFree #NutFree #SugarFree
This program was created with the following key considerations:
Elimination of Trigger Foods
Avoiding certain foods and beverages may help reduce reflux symptoms. Acidic foods, carbonated beverages, coffee, alcohol, chocolate, mint, and spicy foods can reduce the lower esophageal sphincter tone and motility, cause mucosal irritation, or increase gastric juice secretion.
Fiber
Regular and adequate intake of fiber is associated with decreased heartburn symptoms. This plan is rich in vegetables, fruits, and whole grains to provide a daily fiber goal of up to 40 grams. Soluble fiber found in foods like oats, bananas, dates, and sweet potatoes is found to decrease symptoms and esophageal pressure.
No Added Sugars
Simple sugars raise blood sugar levels and produce an osmotic effect in the gastrointestinal tract. To prevent this effect and minimize reflux symptoms, this plan is sugar-free, focuses on whole foods, and avoids artificial sweeteners as these can negatively alter gut microbiota.
Healthy Fats
High-fat diets, especially those which include increased amounts of saturated fat from fried or greasy foods, can worsen reflux symptoms. This program uses lean protein options and healthy unsaturated fat from seeds, avocado, and olive oil.