ACID REFLUX (GER & GERD) DIET
A diet for acid reflux should focus on foods that are low in fat and acidity, including lean proteins like skinless chicken and fish, whole grains like oatmeal and brown rice, non-citrus fruits like bananas and melons, and plenty of vegetables like broccoli, carrots, and green beans; while limiting highly acidic foods like citrus fruits, tomatoes, spicy foods, coffee, and carbonated drinks.
Key components of an acid reflux diet:
- Low-acid fruits and vegetables: Apples, pears, berries, melons, cauliflower, broccoli, asparagus, green beans, carrots, sweet potatoes
- Lean protein sources: Skinless chicken, turkey, fish (grilled, baked, or poached), tofu
- Whole grains: Oatmeal, brown rice, quinoa, whole wheat bread
- Healthy fats: Avocados, olive oil, nuts (in moderation)
- Dairy (in moderation): Low-fat milk, plain yogurt
Foods to avoid with acid reflux:
- Citrus fruits: Oranges, lemons, grapefruits
- Tomatoes and tomato sauce
- Spicy foods
- Chocolate
- Coffee and caffeinated beverages
- Carbonated drinks
- Fried foods
- High-fat dairy products
- Alcohol
Important dietary practices for acid reflux:
- Eat smaller meals more frequently: This puts less pressure on the stomach
- Avoid eating close to bedtime: Give your stomach time to digest before lying down
- Drink plenty of water: Helps digestion and can dilute stomach acid
- Manage portion sizes: Don't overeat
- Eat slowly and chew thoroughly
- Elevate your head while sleeping: This can help prevent acid reflux at night
Consult your doctor or a registered dietitian to create a personalized diet plan for managing acid reflux, as individual sensitivities may vary.