If you’ve ever had Gerd symptoms like burning, blistering, and feeling sick, you know how uncomfortable and sometimes crippling the condition can be. What if you could follow a diet plan to help your GERD symptoms go away? Certainly.

The 7-day GERD diet plan below has been made to help control acid reflux and heartburn. It has a lot of healthy foods that are low in acid as well as foods to stay away from. By sticking to this plan, you can help keep your GERD in check and reduce its symptoms.

But first, we need to learn a bit more about how GERD works.

Table of Contents

• What is GERD?
• Overweight
• Smoke
• Pregnancy
• Hiatal Hernia
• Specific Medicines
• Some Drinks And Foods
• What are The Signs of GERD?
• What is GERD Treatment?
• Medications available over-the-counter
• Medication Prescriptions
• Surgery
• How Can GERD Healthy Foods Be Identified?
• Acid-free
• Lots of fiber
• Easily digestible
• Reduced Sugar
• Rich in both prebiotics and probiotics
• Rich in Omega 3
• Reduced Sodium
• Contains Few Unhealthy Fats
• 7-Day GERD Diet Plan
• Day 1
• Day 2
• Day 3
• Day 4
• Day 5
• Day 6
• Day 7
• Ways to Manage GERD Through Lifestyle Changes
• Conclusion
• Frequently Asked Questions
• Is bread good for GERD?
• What is the strongest medication for GERD?
• How long does it take GERD to heal?
• Are eggs OK for GERD?
• Does fasting help with GERD?

Gastroesophageal reflux disease, or GERD, is a condition that happens when stomach acid and other stomach contents flow back up into the esophagus. This can lead to heartburn, chest pain, and stomach acid coming back up.

The valve between the stomach and the esophagus, called the esophageal sphincter, can become weak or stop working, which can lead to GERD. When this valve isn’t working right, stomach acid and other contents can flow back up into the esophagus, causing the symptoms of GERD.

Several things can cause the esophageal sphincter to be weak or not work right.

The extra weight can put pressure on your stomach and esophagus when you’re overweight. This can cause your esophageal sphincter to relax, which lets stomach acid flow backward.

Smoke can harm esophageal tissues and raise the likelihood of developing GERD symptoms. Particularly if you smoke before or after meals, this is true.

The growing fetus puts pressure on the stomach during pregnancy, which can cause the esophageal sphincter to loosen.

When a portion of the stomach pushes through the diaphragm and into the chest cavity, it is known as a hiatal hernia. GERD symptoms may result from this pressure on the esophageal sphincter

GERD symptoms can be caused by some medications that relax the esophageal sphincter. These things are:

Anticholinergics
Beta-blockers
Calcium channel blockers
Nitrates \sProgestin

Many foods and drinks can make the esophageal sphincter relax or cause the stomach to make more acid, which can cause GERD symptoms. These things are:

• Alcohol \sCaffeine
• Chocolate
• Fried and fatty foods
• Garlic
• Mint \sOnions
• Hot foods
• Tomatoes
• Tobacco

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One of the most common signs of GERD is Heartburn. This is a burning feeling in the chest that usually happens after a meal. GERD can also cause the following:

• Chest pain
• Regurgitation
• Nausea
• Vomiting
• Dysphagia (difficulty swallowing)

There are several things you can take to find relief if you have GERD symptoms. These consist of:

GERD symptoms can be helped by a number of over-the-counter medicines. Still, you should talk to your doctor before you start any of these. Among them are:

• Antacids are medicines that neutralize stomach acid. They have baking soda and other ingredients that do this.
• H2 blockers work by stopping the stomach from making acid.
• Proton pump inhibitors stop the enzyme in the stomach that makes stomach acid from working.

If over-the-counter drugs don’t relieve your symptoms, your doctor might prescribe a stronger drug, such as:

• Prokinetics are drugs that speed up the stomach’s emptying.
• If GERD is brought on by a bacterial infection, antibiotics may be recommended.

Some people with GERD may need surgery to get better. This is usually only suggested for very serious cases that haven’t gotten better with other treatments.

A healthy 7-day GERD diet plan can help you manage your GERD symptoms and improve your health as a whole. This plan has a lot of low-acid foods that are safe for people with GERD.

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Food is safe for people with GERD if it has certain qualities. Most of the time, these foods are:

Acid reflux is what causes GERD, so foods that are high in acid could make your symptoms worse (19). To avoid this, you should eat foods that are low in acid, such as:

FruitsVegetablesGrainsProteinDairybananascarrotsricechickenplain yogurtapplesbroccoliquinoafishcottage cheesepearsgreen beansoatstofu–meloncabbage — –

When you struggle with constipation or diarrhea, fiber can assist keep things moving through your digestive system. Among the foods high in fiber are:

FruitsVegetablesGrainsBeans and legumesapplesbroccoliwhole wheat breadlentilsraspberriespeasoatsblack beanspearsbrussels sproutsquinoakidney beans

When you have GERD, you should eat foods that are easy to digest. This means staying away from fatty, greasy, or fried foods, as well as spicy foods, which make your stomach make more acid to break them down. Instead, go with:

• Fruits and veggies that have been cooked instead of being eaten raw
• Grains that have been cooked by boiling or steaming
• Sources of lean protein like chicken or fish

Small amounts of sugar are unlikely to worsen your GERD symptoms, but many sweet meals also contain additional substances that might, such as large amounts of fat or chocolate. Additionally, eating sugary foods frequently leads to weight gain, which can make GERD symptoms worse.

FruitsVegetablesWhole grainsDairygrapessweet potatoesoatmeallow-fat yogurtmeloncarrotsbrown riceunsweetened milkberriesbeets —

Prebiotics and probiotics are two kinds of “good” bacteria that can help improve gut health. Prebiotics are a type of fiber that helps feed the good bacteria in your gut, while probiotics are live bacteria that help keep the levels of good and bad bacteria in your gut in balance.

Probiotics and prebiotics can both help reduce the symptoms of GERD. Here are some good places to get prebiotics and probiotics:

PrebioticsProbioticsgarlickefironionsyogurtleekskimchiJerusalem artichokessauerkrautdandelion greenskombucha teachicory rootmiso soup

Omega-3 fatty acids are a type of unsaturated fat that is good for the health of your gut. They help lower inflammation, which can be helpful if you have GERD. Here are some good places to get omega-3s:

FishNuts and seedsVegetable oilstunawalnutsolive oilsalmonflaxseedsflaxseed oilmackerelchia seedssunflower oiltrout —

Sodium is an electrolyte that helps your body keep the right amount of water. But too much sodium can make GERD symptoms worse by causing fluid retention. To stop this, you should eat less of these foods:

• Processed meats: bacon, ham, sausage
• Condiments: soy sauce, ketchup, BBQ sauce
• Snack foods: chips, pretzels, crackers
• Canned soups and vegetables

Although fat is necessary for your body to operate, not all fats are made equal. Saturated and trans fats might make GERD symptoms worse by causing your stomach to produce more acid. You should LIMIT THESE to prevent this:

• Red meats
• Butter
• Full-fat milk and cheese
• Processed baked goods

Instead, focus on consuming reasonable portions of healthful fats, such as:

• Nuts and seeds
• Avocados
• Olive oil, sunflower oil, flaxseed oil

The 7-day GERD diet plan that follows has been specifically created to aid in reducing heartburn and acid reflux. Both items to avoid and plenty of nutrient-dense, low-acid foods are included. You can decrease your symptoms and keep your GERD under control by adhering to this approach.

BreakfastLunchSnackDinnerOatmeal with raisins and almondsSalad with a low-acid dressingpear or bananagrilled fish with grilled vegetables

BreakfastLunchSnackDinnerEgg white omelet with mushrooms and spinachSandwich with turkey and avocado on whole-grain breadLow-fat yogurtSteamed broccoli and brown rice with grilled chicken breast

BreakfastLunchSnackDinnerWhole grain toast with peanut butter and bananaTuna salad sandwich on whole-grain breadVegetables and hummusRoast beef and green beans with mashed potatoes

BreakfastLunchSnackDinnerFruit juiceGrilled chicken with a green saladString cheeseSpaghetti squash with Marinara sauce

BreakfastLunchSnackDinnerOatmeal with flax seeds and blueberriesChicken wrap with lettuce and low-fat sauceCelery and carrots with ranch dressingSalmon with green beans or quinoa

BreakfastLunchSnackDinnerFrittata with vegetablesCobb salad with grilled chickenPopcornGrilled steak with roasted potatoes and asparagus

BreakfastLunchSnackDinnerYogurt and fruit parfaitTurkey burger on a whole-grain bunVegetables and hummus
Chicken curry with brown rice and peas

You can get long-term relief from your symptoms by making changes to your lifestyle as well as following the full acid reflux diet plan. Some of the most important changes to your lifestyle to think about are:

• Weight-Keep. Obesity causes GERD by putting pressure on the stomach and opening the LES (11). Even a tiny amount of weight loss can reduce discomfort.
• Regularly exercise. Exercise helps manage weight and may reduce GERD symptoms.
• Avoid Trigger Foods. As said, certain foods might provoke GERD symptoms, but yours may be unique. Avoiding these meals helps prevent flares.
• Reduce drinking. Alcohol relaxes the LES and causes heartburn (14). Moderate drinking is advised.
• Quit Smoking. Smoking irritates the stomach and esophagus, worsening GERD (16). Quit smoking for your health.
• Eat frequently. Small, frequent meals can help lessen symptoms. Try waiting a few hours if you have heartburn after eating.
• Chew Slowly. Eating hastily might cause gas and bloat from swallowing air. Chewing aids digestion and reduces GERD risk.
• Dine seated. Lying down while eating or soon after can worsen GERD symptoms. Eating seated or standing reduces heartburn risk. After eating, take a walk.
• Dress loosely. Tight clothing can cause heartburn from stomach pressure. Loose clothes prevent this.
• Follow prescriptions. Take GERD meds as prescribed. Do not stop or change them without consulting your doctor.
• Drink water. Water helps keep the digestive tract flowing and reduces constipation, which can exacerbate symptoms.
• Relax. Stress triggers GERD symptoms, as noted. Relaxation and exercise can help prevent flares.
• Don’t eat late. Late-night eating and bedtime can cause GERD symptoms. Try eating early and avoiding late-night snacks.

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The 7-day GERD diet plan reduces symptoms quickly. Lifestyle adjustments and medicines are necessary for long-term relief. Make any or all of the above modifications to control GERD.

If you have acid reflux, you should avoid foods with refined grains, like white bread, because they don’t have much fiber.

Proton pump inhibitors are the strongest drugs that can be used to treat GERD.

Acidic stomach juices leak up into the esophagus, which is a medical condition called gastroesophageal reflux disease (GERD). Minor cases of GERD can get better in less than a month, while moderate cases can take 6 to 12 weeks to get better.

Eggs are a well-known food for preventing acid reflux, but some people find that the high-fat content of the yolks can actually cause acid reflux. The low-fat, low-cholesterol remedy for acid reflux is egg whites.

When you don’t eat, your stomach makes more of the hunger hormone ghrelin. A study has shown that the amount of ghrelin in the blood goes down when you have heartburn. So, fasting may be linked to better GERD symptoms and fewer acid reflux episodes.

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Originally published at https://stepbyfitness.com/ On 20 September 2022