Acid Reflux Diet Menu for a Day
How This Helps
The basic nutritional rules for people suffering from acid reflux are to follow a minimally processed diet – think ‘food that your grandparents would recognize’ – which contains a moderate amount of complex carbohydrates, well-cooked lean protein and healthy fats.
Foods with anti-inflammatory properties that are great for treating acid reflux include green smoothies, lemon juice, cayenne pepper, turmeric, papaya, bell peppers, sweet potato, grass-fed lean beef and broccoli.
Science and Research
Acid Reflux is actually caused by too little stomach acid as well as bacterial overgrowth in the gut. As such, acid reflux sufferers would benefit from consuming foods that (i) reduce inflammation, (ii) promote gastric acid production and (iii) offer antioxidant support while decreasing factors that favor the growth of harmful bacteria.
This is a 1,300 calories sample meal and diet plan which provides 0 serving of grains; 6 servings of vegetables; 3 servings of fruits; 0 servings of dairy; 5 servings of protein and 5 servings of oil. This calorie level is typically adequate for women who lead a sedentary lifestyle.
Green smoothies, lemon juice, cayenne pepper, turmeric, papaya, bell peppers, sweet potato, grass-fed lean beef and broccoli.
This one-day sample menu has a total of 1,293 calories and has 52 grams of quality protein and 32 grams of dietary fiber.
Breakfast: Stripped Green Smoothie
Add 4 teaspoons of extra virgin coconut oil to your blender before mixing everything.
Per Serving: Serving size: 1/4 (Recipe makes 4 smoothies) 223 calories (75 from fat), 8.3g total fat, 4.5g saturated fat, 0mg cholesterol, 60mg sodium, 32g carbohydrates, (9g dietary fiber, 15g sugar from fruit), 5g protein.
Kale is part of the ‘bitters’ family and has been used traditionally for thousands of years to stimulate stomach acid secretion, improve bile flow and repair any damage done to the walls of the stomach.
Cayenne pepper and turmeric promote gastric acid production and bile secretion while facilitating digestion of fats. Cinnamon will help keep your blood sugar levels in check and also provide antioxidant support.
Celery, cilantro and parsley possess potent anti-inflammatory properties that can help tone down the inflammation that often accompanies acid reflux.
- If you suffer from uncontrolled blood sugar levels, use only 1 fruit (preferably the banana to make the smoothie creamier).
- If you find that the smoothie isn’t filling enough, either add 1 extra teaspoon of virgin coconut oil (it also possesses antibacterial properties) or use half cup natural full-fat coconut milk and half cup coconut water.
Link for the picture: http://nutritionstripped.com/the-stripped-smoothie/
Snack 1: Papaya Mousse
Per Serving: Serving size: 1/3 (Recipe serves 3) 145 calories (65 from fat), 7.2g total fat, 1.3g saturated fat, 0mg cholesterol, 20mg sodium, 18g carbohydrates, (5.7g dietary fiber, 12g sugar from fruit), 5g protein.
2 small ripe papayas, 15 cashew nuts, 1 tbsp chia seeds, 4 fresh dates, 1/4 tsp ground cardamom, pinch of salt
Papaya contains digestive enzymes that have been shown to improve digestion of proteins. This tropical fruit is also rich in the antioxidants vitamin C and beta-carotene.
Cardamom has been used in traditional medicine to promote the production of digestive enzymes and bile salts. This little spice is also a powerful free radical scavenger and is able to prevent the bacteria Helicobacter pylori from adhering to the stomach. In doing so, cardamoms can help alleviate gastric reflux by preventing this bacteria from further suppressing gastric acid production.
Link for the picture: http://www.farmonplate.com/2013/12/22/vegan-dessert-papaya-mousse/
Lunch: Zucchini and Sweet Potato Frittata
Per Serving: Serving size: 1/3 (Recipe serves 3) 331 calories (198 from fat), 22g total fat, 4g saturated fat, 496mg cholesterol, 245mg sodium, 14g carbohydrates, (6.1g dietary fiber), 19g protein.
Both bell peppers and sweet potatoes are rich in beta-carotene and vitamin C, two potent antioxidants that can help tone down inflammation in the digestive tract. Sweet potatoes also contain some zinc, a mineral that assists wound healing – this can help the stomach heal faster.
- To facilitate digestion, take some apple cider vinegar with water about 10 minutes before your meal.
- Avoid cooking the eggs for too long as this would make the frittata harder to digest. If you want, you can make this frittata into three smaller omelets.
Snack II: Jicama w/Lime Juice and Chili Powder
Per Serving: Serving size: Use 100g of jicama per portion and add 1/2 teaspoon of virgin coconut oil. Decrease chili pepper powder to a pinch.
63 calories (23 from fat), 2.5g total fat, 2g saturated fat, 0mg cholesterol, 30mg sodium, 9g carbohydrates, (4.9g dietary fiber, 1.8g sugar from fruit), 1g protein.
Lemon juice is another traditional remedy that has been used to relieve the symptoms of heartburn and boost absorption and assimilation of nutrients that can help repair the lining of your digestive tract.
Chili pepper promotes gastric acid production and bile secretion while the coconut oil possesses anti-bacterial properties.
Link for the picture:
Dinner: Beef and Broccoli Stir Fry
Consume ½ cup of fresh pineapple 10-15 minutes before dinner to facilitate protein digestion.
Per Serving: Serving size: 1/3 (Recipe serves 3) 531 calories (207 from fat), 23g total fat, 5g saturated fat, 77mg cholesterol, 361mg sodium, 14g carbohydrates, (6.1g dietary fiber), 22g protein.
Broccoli comes with an impressive nutritional profile – rich in fiber and the anti-inflammatory vitamin C, this cruciferous vegetable is also packed with antioxidants such as sulforaphane and beta-carotene which can also help boost your immune system. That’s not all; broccoli's isothiocyanates, including sulforaphane and indole-3-carbinol have been shown to boost detoxifying enzymes and can help the body eliminate toxins that can worsen acid reflux in susceptible individuals.
Consult a health care professional for more information about what diet menu plan is recommended for acid reflux; a real food or naturopathic dietitian can then plan a customized meal plan for you.