7-Day Meal Plan for Acid Reflux
Eat Without Worry

Foods that soothe acid reflux include oatmeal, bananas, melons, green vegetables, lean chicken and turkey, fish, ginger, whole grains, and non-citrus fruits like apples and pears. Low-fat dairy such as yogurt can also be gentle on the stomach. These foods are less likely to trigger reflux symptoms.

Avoid common triggers: citrus fruits and juices, tomatoes and tomato sauce, spicy foods, fried and fatty foods, chocolate, coffee and caffeinated drinks, carbonated beverages, onions, garlic, mint, and alcohol. These relax the lower esophageal sphincter or increase stomach acid production.

Diet alone may not cure acid reflux, but it is one of the most effective ways to manage symptoms. Avoiding trigger foods, eating smaller meals, not eating close to bedtime, and maintaining a healthy weight can significantly reduce or eliminate reflux episodes for many people. Severe cases may still need medication.

Yes, oatmeal is one of the best foods for acid reflux. It is high in fiber, absorbs stomach acid, and is non-irritating. Plain oatmeal with non-citrus fruits like bananas or pears makes an excellent breakfast for people with GERD. Avoid adding citrus, chocolate, or heavy cream.

Eat smaller, more frequent meals instead of large ones. Chew food thoroughly and eat slowly. Avoid eating 2-3 hours before bedtime. Stay upright after meals. Keep a food diary to identify personal triggers. Drink water between meals rather than during, and avoid tight clothing after eating.