Acid Reflux Diet Menu for a Day

Table of Contents

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. 

See: Probiotics benefits for digestive health

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.

See: Acid reflux diet for GERD

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.

See: How to heal leaky gut naturally

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.‎

Nutrition Facts: 

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.

See: Leaky gut syndrome, symptoms & best diet


– 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/

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

Nutrition Facts:

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.

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.‎

Nutrition Facts:

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.

See: Keto Diet Diarrhea Causes & How to Stop

– 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.

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.‎

Nutrition Facts:

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.

See: GERD diet plan

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.‎

Nutrition Fact
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.‎

See: Is yogurt good for acid reflux & heartburn


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