Diets For Acid Reflux: 18 Proven Plans To Stay Safe

Eating habits are the #1 pillar for effective treatment of acid reflux and GERD (when things become more complicated).

There are some foods that can really help to relieve symptoms, along with several natural remedies you should integrate into your diet to maximize benefits.

To sum up, there are two lines of intervention, when it comes to diets for acid reflux:

  • the first thing to do is to identify the right foods to eat
  • the second thing to do is to try some effective and proven natural, homemade remedies

Everything has to come along with the adoption of the proper lifestyles.

In short, this does mean no stress, no anxiety, and the avoidance of any possible attitude or lifestyle that can trigger reflux.

Drinking alcohol, smoking tobacco, wearing tight clothes and many other habits are at high risk to trigger reflux.

If you consider the sum of proper lifestyles good foods to eat and homemade remedies to integrate, we’ve created a list of more than 50 things to remember, and we strongly recommend to start with that, before continuing to read.

In fact, on this specific occasion, we don’t want to talk about foods and natural products that can somehow help reflux sufferers.

Rather, we want to present information and data on more or less known dietary regimes, to find out if they can really be useful for people who suffer from heartburn and acid reflux.

However, there’a strong point to consider.

Personal experience is essential. There are some general rules to follow, but people are not all the same and it’s possible that what is good for someone is not so good for others.

That’s why you would want to try and figure out what’s best for your case.

Moreover, talking about diets there’s another important aspect to consider.

If a person does not like a food, it is not right to force a negative experience.

Diets For Acid Reflux

Diets For Acid Reflux: The Most Important Thing

Everything starts with the right diet plan.

However, there are some diets that simply don’t work, while others, even if they may seem good, are targeting other diseases or health conditions.

In order for you to avoid mistakes in creating your “personal” acid reflux diet, we suggest what follows.

Keep A Food Diary
This is the first, essential thing to do. Way before to start eating the “right” foods, you must know what are those foods. You have to write down if and how a specific food triggers your reflux, and/or related symptoms (heartburn on top of the list). Only when you know as best as you can what foods are good and what are not FOR YOU, you can move forward.
Replace Bad Foods
The second step is to replace bad foods with alternatives that don’t trigger reflux. If you don’t find a good alternative, simply cut that food. You should end up with the list of foods that help your symptoms go away (or, at least, foods that make your symptoms much more bearable than usual).
Integrate Foods With Home Remedies
The additional step is to use some homemade remedies to boost your health. Good foods prevent symptoms to strike, while natural remedies you can prepare at home (by following proper guidelines) will help you in keeping benefits for a much longer time.

It might seem a quite hard task because it would be much easier if there was a “ready-made” diet plan for all people who suffer from reflux.

This is the reason why many people use to follow some ore-made diet plans, which however are not exactly created for reflux and heartburn sufferers.

Just like people who follow the DASH diet, or an Elimination diet, to relieve heartburn and reflux.

DASH Diet for acid reflux

The word “DASH” does mean “Dietary Approaches to Stop Hypertension“.

The diet plan is rich in fruits, vegetables, and low-fat dairy products, with lower levels of saturated fats and cholesterol.

This diet is well-known and considered very useful for people who are dealing with hypertension and, more in general, blood pressure issues.

The dieting plan is based on the consumption of nutrient-dense foods, and most people who follow this plan do it on their own, without medical supervision.

The main focus is salt intake, which can be a factor for reflux, in fact, salted foods are considered as a triggering factor for symptoms.

However, this diet fits the needs of people who deal with hypertension and, even if salted foods do trigger reflux, this plan is not specific for reflux sufferers.

There’s another interesting diet plan to consider.

Elimination Diet for GERD

Some people believe that an elimination diet could be effective.

To date, still, there is no evidence about that, because of what has been observed by the American College of Gastroenterology.

In fact, an elimination diet can be tough to follow for the first few weeks, and you can experience some side-effects, over time.

This happens (for instance) when you use to drink coffee or eat sugar for a long time, and then you eliminate them suddenly.

So, you could consider an elimination diet only in the case of the presence of food allergies and/or sensitivities.

This because the diet envisages the cutting out of all major allergens and even if some of the foods you’re going to eliminate could also be a factor for reflux, this diet is not targeting reflux.

Foods Good For Acid Reflux

Whatever diet you plan to try for relieving reflux, there’a common point to start with.

It’s about the good foods that can possibly be part of this diet plan.

The table below summarizes the key concepts to remember.

Good Foods For A Diet Plan
#1) Foods that lower the acidity of stomach content.

#2) Foods that are low in fats (in general).

#3) Foods with anti-inflammatory properties.

#4) Foods rich in fibers.

#5) Fruits, with an exception for citrus fruits and juices.

#6) Lean meats, fish and seafood.

#7) Healthy Fats, as you can find in some oils (such as sunflower and olive oil), and foods rich in unsaturated fats.

#8) Root vegetables, like potatoes.

#9) Foods with healthy complex carbs, like rice and also couscous.

#10) Egg whites alone.

As you can see, there is a variety of foods that can help your heartburn, and you’re free to include them into a dieting plan that works for your case, and fits your personal taste.

However, we want to point out once again that there’s no one acid reflux diet that suits everyone.

Breakfast for acid reflux

This is a special topic, because of several reasons.

Heartburn and other symptoms of reflux occur during the night, but also in the morning.

Breakfast is a crucial moment in the typical day of a reflux sufferer, that’s why we want to report great information from the trusted website Very Well Health.

You can find a bullet list of suggested breakfast for each day of the week. You’re free to change the order of the days, you can also replace some foods with others (but they must have similar properties). You can also adapt it to your personal taste.

The list of foods for each day is below.

Breakfast for Day 1:

  • 1 cup hot oatmeal cereal
  • 8 ounces skim or 1 percent milk
  • 1/2 cup papaya slices
  • 2 slices whole-wheat bread
  • 1 tablespoon margarine

Breakfast for Day 2:

  • 1 English muffin (2 halves)
  • 1 tablespoon margarine
  • 8 ounces skim or 1 percent milk
  • 1/2 cup sliced peaches

Breakfast for Day 3:

  • 1 1/2 cups puffed wheat cereal
  • 8 ounces skim or 1 percent milk
  • 2 slices whole-wheat toast
  • 1 tablespoon margarine
  • 1 small banana

Breakfast for Day 4:

  • 1 cup bran flakes cereal
  • 8 ounces skim or 1 percent milk
  • 1 English muffin (2 halves)
  • 1 tablespoon margarine
  • 1 cup fresh or frozen strawberries

Breakfast for Day 5:

  • 1 cup hot oatmeal cereal
  • 8 ounces skim or 1 percent milk
  • 2 slices whole-wheat toast
  • 1 tablespoon margarine
  • 1 cup unsweetened applesauce

Breakfast for Day 6:

  • 8 ounces skim or 1 percent milk
  • 1 bagel
  • 1 tablespoon peanut butter or low-fat cream cheese
  • 1 small banana

Breakfast for Day 7:

  • 1 cup of corn flakes
  • 8 ounces skim or 1 percent milk
  • 1 small banana
  • 1 English muffin (2 halves)
  • 1 tablespoon margarine

As you can see, there’s a variety of suggestions you can tweak and adapt to your taste.

However, we want to highlight some takeaways, such as the need to avoid some known reflux triggering foods (even for breakfast): among them, there are coffee, alcohol, and citrus fruits.

In addition, sausage and bacon should be possibly avoided because of their high content in fat.

Some pastries (doughnuts) are also high in fat and that’s why they should be removed from your breakfast.

LPR Diet

There are several people who report good success by adopting a plant-based diet.

Following a vegan diet may help in the case of LPR (Laringo Pharyngeal Reflux).

The study published by the Valhalla NY Medical College in 2017 clearly indicates that.

Findings are very important: the effect of prescription medications and chemical drugs (mostly PPIs), is not significantly better than that of alkaline water, a plant-based (vegan), and the Mediterranean diet.

In addition, general (standard) reflux precautions and recommendations had the very same effect.

Symptoms of acid reflux, including heartburn, were much lower after a plant-based diet, than any prescription medication.

A good plant-based (vegan) diet can benefit a lot from the addition of alkaline water, another great support for people who suffer from reflux.

Fast Tract Diet for LPR

This topic is another one that’s gaining momentum nowadays.

If you’re specifically interested in the application of a fast tract diet for treating LPR, we suggest checking this special forum.

Here you can find many testimonies, evidence-based proofs, as well as professional suggestions on what you can expect from this dieting plan.

In general terms, the fast tract diet helps you identify foods that are fast to metabolize while avoiding the ones that are hard to digest.

People have different rates of success when it comes to the adoption of this diet for treating reflux.

This is another example of a habit for which personal experience may vary a lot.

GERD Diet List

As we anticipated in previous paragraphs, there is no “secret” recipe or specific diet for getting rid of acid reflux.

In order for you to create the best possible GERD diet menu, you can consider what has been included in the table below.

This summary table can be found on the Wake Gastro website, a great source of information on several digestive disorders.

We have no more words to add, just check this table and think about how the foods on this list can be good for your case.

Keto and acid reflux

The ketogenic diet is gaining a lot of popularity in recent times.

In short, this diet plan envisages the reduction in carbohydrates and a relative increase in the amounts of proteins and fats you consume.

According to several studies, the keto diet is highly useful for young children dealing with refractory epilepsies.

When it comes to acid reflux, there are some people who find it good, while others don’t.

This is mainly due to the role of fats. By increasing fats, you can experience problems, because high-food fats are a factor that promotes reflux and heartburn.

However, there is some evidence that by adopting this diet plan, your organs have to do more work to metabolize typical keto meals.

Proteins and fats are harder to metabolize than complex carbs, ad this may be an issue.

This is one of the most typical cases of individual variability.

If you’re interested in this diet plan, personal experience will guide you to decide if this works for you.

Low Carb Diet for acid reflux

This diet plan envisages the strong reduction of carbohydrates intake.

The reason to do that is related to the effect that a high-carb diet may have on people who suffer from acid reflux.

According to the evidence, a high carbohydrate diet does mean more symptoms of reflux (including heartburn).

You can find below a scheme for a low-carb diet, that’s worth considering.

But there’s more.

In fact, the same study also outlined that the excess of carbohydrates is able to promote reflux in people who don’t suffer from the disease.

As a consequence, things go rapidly worse for people who already are suffering from real GERD.

Vegan Diet for GERD

As we’ve considered before, a plant-based diet can be of great help for people who suffer from acid reflux.

Alkaline water is a great addition.

However, people who also suffer from other disease disorders at the same time should be more cautious.

In some cases, people who follow a vegan diet plan might consume a bit too many carbohydrates, and this is a factor for reflux.

This downside is not so common, that’s why (in general terms) a vegan diet is considered a good help for reflux and all its symptoms.

Paleo Diet for GERD

When it comes to the Paleo diet for reflux, things are very similar to what we’ve observed for a low-carb dieting plan.

Once again, carbs are the key.

By lowering the amount of carbs intake, things can improve.

In this case, there’s something very interesting to notice.

A special study published in 2017, clearly showed that diets closer to Paleolithic or Mediterranean diet regimens may be inversely associated with all-cause and cause-specific mortality.

This means that these two diet types are somewhat protective of many risk factors.

When it comes to acid reflux, many people experienced success and great relief from the most annoying symptoms.

also in this case, however, personal experience is essential.

Mediterranean Diet for acid reflux

We considered before the importance of eating habits to lower symptoms of LPR.

Mediterranean diet, in association with alkaline water, is no less effective than prescription medications and chemical drugs.

Even better, people who eat the plant-based Mediterranean style diet have much lower symptoms related to reflux.

However, according to the NHS (National Health System of the United Kingdom), we still have to be cautious.

In fact, this study has some limitations, and, to keep things simple, we should consider the Mediterranean diet only as a first step to take when dealing with reflux and its symptoms.

Moreover, the Mediterranean diet is higher in carbs than many other dieting programs, and this means at least some controversies.

There are some great alternatives, like the Mango Man diet we’ll present to you at the bottom of this page.

South Beach Diet and acid reflux

This diet is considered a good help for people who are dealing with GERD, according to one of the most interesting strategies you can rely on to treat the disease.

South Beach diet is a very low-carb plan, mainly aimed at helping people losing weight.

Soy products, lean meat, high-fiber vegetables, low-fat dairy and foods rich in unsaturated fats are all part of this diet.

We want to report a message board with a discussion on the use of the South Beach diet for acid reflux.

Many of the foods to avoid also coincide with the foods to avoid for the people who suffer from acid reflux.

This diet is not specifically designed for reflux, however, it may help in many cases.

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Tip: if you need to lose weight for helping any treatment for your reflux, you can definitely consider this diet.

There is another opportunity we want to suggest because it basically allows you to eat many more foods and still experience similar (if not better) results.

Severe acid reflux diet

People who suffer from severe acid reflux should, first of all, adopt the best lifestyle and adopt immediate measures to reduce symptoms.

One of them, as stated by Wake Gastro website, is using bricks or wood blocks to raise the head of your bed.

Then, you must cut all foods that trigger heartburn and also some other foods that can possibly do that, such as high-fat foods and high-carb foods.

All that we’ve considered in previous paragraphs is valid, but you should do something more.

For instance, you can get help from some natural, homemade remedies such as slippery elm, licorice, and chamomile tea.

They are important for all people who suffer from heartburn, even more for people who deal with severe reflux for a longer time.

Snacks for acid reflux

We believe that it is important to spend some words also on snacks because they are very consumed and can be an important help (or damage) for people suffering from gastroesophageal reflux.

The most important thing is to remove from your habits (if present) the following: fried chips, nuts, guacamole, cheese dip, or sour cream-based dips.

As a good alternative, you should try crackers, pretzels, corn tortillas, low-fat hummus, or sliced fruits.

Always remember not to include citrus and other acidic fruits, because they are very likely to trigger reflux.

To avoid that, you can include some veggies, instead of fruits.

In the case of your snack is a “sweet” one, prefer gelatin desserts, fruit-based desserts, sherbet, marshmallows, hard candies other than mints, sponge cake, pudding or custard made with 1% or 2% low-fat milk, and angel food cake (guidelines provided by the Cleveland Clinic).

Best Diet For Acid Reflux

After reading all the information provided, you can start thinking about what the best acid reflux diet can be for your case.

There is not a single option, as we have seen there are many diets that can help in some way.

However, it is important that you understand what is best for your specific case, by following basic guidelines but still being able to change some foods based on your personal experience.

We decided to present to you an additional diet because we believe it’s a great option for people who suffer from acid reflux.

Simple to follow, this diet can give you many benefits, even beyond the acid reflux and related symptoms.

That’s why we want to spend a few words on it.

This diet is our pick for the possibly “best” option to consider, along with the others you can find in the list of strategies we collected.

This is called the “Mango Man diet”.

Mango Man Diet

This diet comes from the Center for Nutrition & Life Management, based in Florida (US).

The whole program is made of 7 progressive phases you have to follow with care.

What’s more interesting and surprising about this diet is that it can be adapted to very many conditions.

For instance, it’s great for weight loss, which is a factor for reflux and heartburn.

In addition, it presents an extensive section on proteins and the “truth” about them.

Moreover, you’re going to find 400 recipes to try, so that it will be basically impossible not to identify the best meals for your specific case (and you know how important personal experience is).

There’s also a special section that explains how you can remove some bad foods for your health while eating more (and not less).

Finally, there is a very special report on the 3 worst foods to avoid and what Dr. Wayne (the creator of this diet) uses to call “the 3 commandments on eating”, that aim to change your perspective on nutrition.

We found this program complete and rich in useful tips, that’s why we want to suggest it, also because we know that not so many people and/or websites are talking about that.

But it deserves your attention.

To make things better, the official website is well-done, clear, easy to read and presents all that you should expect from the program.

Really a good product, we want to suggest it simply because it’s well-done.

Click the button below if you want to find more info.

The Mango Man Diet

Discover one of the best dieting plans for your digestive system and beyond!
Go Now

 

Only to give you a better idea, you can find inside this dieting plan the M-P-B, meaning “mango + papaya + banana” smoothie.

All these three fruits are great for people who suffer from reflux, but the specific, easy and quick recipe that this diet presents make them even better.

There are hundreds of recipes you can prepare in a matter of minutes, and all of them are beneficial for your health.

This program is perhaps less known than others, but it deserves the utmost consideration.

Conclusions

Eating habits are the pillar of everything when it comes to relieving heartburn and acid reflux.

Many people still are confused, just because of the very mani dieting programs that can be found.

It’s not so easy to decide, but personal experience is the key to precisely define what’s best for your case.

There are some scientifically proven plans that can help, and we summarize them below.

Takeaways
#1) The first, essential thing to do is to keep a food diary.

#2) The second step is to replace bad foods with alternatives that don’t trigger reflux.

#3) The additional step is to use some homemade remedies to boost your health.

#4) DASH Diet fits the needs of people who deal with hypertension and, even if salted foods do trigger reflux, this plan is not specific for reflux sufferers.

#5) You could consider an elimination diet only in the case of the presence of food allergies and/or sensitivities.

#6) There is a special breakfast plan to consider to deal with reflux in the morning.

#7) Following a vegan diet may help in the case of LPR (Laringo Pharyngeal Reflux).

#8) The fast tract diet helps you identify foods that are fast to metabolize while avoiding the ones that are hard to digest: people suffering from reflux report varying rates of success.

#9) Keto Diet for reflux sufferers is quite controversial, in fact, some people report success, while others more symptoms.

#10) Low-Carb Diet seems to have positive effects for the majority of people affected by reflux and heartburn.

#11) A plant-based diet can be of great help for people who suffer from acid reflux, and adding alkaline water to it is a good enhancement of beneficial effects.

#12) Many people experienced success and great relief from the most annoying symptoms by following a Paleo Diet plan.

#13) The Mediterranean diet is higher in carbs than many other dieting programs, and this means at least some controversies.

#14) South Beach Diet is not specifically designed for reflux, however, it may help in many cases.

#15) People who suffer from severe reflux, should include more homemade remedies in the diet, whatever their choice.

#16) When it comes to snacks, you should try crackers, pretzels, corn tortillas, low-fat hummus, or sliced fruits.

#17) In the case of your snack is a “sweet” one, prefer gelatin desserts, fruit-based desserts, sherbet, marshmallows, hard candies other than mints, sponge cake, pudding or custard made with 1% or 2% low-fat milk, and angel food cake

#18) If you want to try a great dieting plan for the digestive system as a whole to boost your health, go for the Mango Man Diet.

As you know, our “pick2 is for the Mango Man diet, because it’s not so well known, but so complete and with a huge selection of recipes to try.

Whatever your choice, it’s important that you work on foods as the primary line of intervention to treat reflux and related symptoms.

What To Do Next

Now, it’s time to take action.

The first step is to check and possibly start following the great dieting plan you find inside the Mango Man Diet.

In addition, don’t forget to check how some specific, highly useful additions to your diet can help to relieve symptoms of reflux.

We’re talking about the powerful action of Manuka honey, the surprising effect that apple cider vinegar can exert, and last but not least some secrets about using turmeric as a valuable addition to the diet.

These are intended for people who are looking for specific dieting/nutritional solutions.

There are at least other three amazing resources you can consult, the first one is likely the most famous, and already has several thousand happy followers.

We’d like to suggest another one, as an alternative, or we might say a completion because it presents special, little known things that deserve to be known.

Finally, there’s a third opportunity, unfortunately barely unknown, which deserves great attention.

The Mango Man Diet will help you fix acid reflux issues and even more.

 

As you can see, there’s so much to check and to do as well.

It may seem confusing, but it’s not.

You only have to start, then everything will become clear and easy.

Thanks again for your attention.

Stay tuned for more!

4 Comments

  1. verthil ertva
    • Dr.Gray
  2. Victor Mayer
    • Dr.Gray

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