GERD Diet Plan

GERD Diet Plan

Inside: Looking for a GERD diet plan? Here's everything you need to know about how to follow a GERD diet, including food and drink recommendations. Plus, get tips on how to make the most of your diet plan to help manage your GERD symptoms.

The problem of GERD and acid reflux is a major one. There are several people who suffer from it every day and are taking medication for it. 

However, they do not know that they can get rid of acid reflux through a simple diet plan. In this article, I will describe an effective diet plan for GERD.

GERD diet

Food plays a great role in managing your GERD symptoms. There are certain foods that can exacerbate GERD, and there are certain foods that can alleviate the condition. 

The goal is to help the patients not only improve their GERD symptoms but also heal their digestive systems at the same time. This is important so that their overall health is in better shape. 

Because a lot of our diseases start in the gut and if we can heal the gut it can help prevent future diseases. 

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Foods To Avoid When Facing GERD

There are some foods that cause inflammation in our gut and we l would want to avoid those if we are suffering from GERD. 

Foods to avoid

Furthermore, we would also like to avoid foods that can worsen GERD symptoms.

  • GERD and gut health are both affected by gluten and dairy, which are inflammatory foods. 
  • Carbonated Beverages: This includes sodas whether dark or light-coloured, carbonated sparkling water
  • Caffeinated drinks, such as coffee and tea, are essential. Furthermore, green tea does not contain caffeine. Decaf coffee might be OK in some cases, as even the decaf will have some caffeine.
  • High-fat meals: Meals that are high in carbonated fats like deep-fried foods, and also meals with high-fat content should be avoided.
  • Alcohol: Whether it is wine, beer, or other kinds of alcoholic liquor for the sake of healthcare, you should avoid those 
  • Citrus fruits: lemons, limes, oranges. This also includes juices
  • Some people can tolerate spicy foods, while others will not tolerate spices

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Food That Helps Reduce GERD Symptoms

Whole grains that are gluten-free

There is now a wide range of gluten-free products on the market, but you should do your own research by looking at the ingredients. Amaranth, buckwheat, millet, quinoa, rice, and teff are all gluten-free grains that should be consumed.

Dairy Alternatives

Try different kinds of dairy-free milk alternatives to see which one you prefer. Almond, flaxseed, soy, coconut, and cashew milk are some of the varieties available on the market.

Dairy Alternatives

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Water Intake

Drink plenty of water, but not with meals. Water is your friend, so drink it often. Meals. Bone broth and vegetable broth are also good additions. It may be helpful to drink ginger tea. You can also try taking apple cider vinegar with meals to see if it helps, but if it makes your symptoms worse, don't use it.


On this diet, most fruits are fine but stay away from citrus fruits. Don't drink juice and try to eat the whole fruit. GERD-friendly fruits include watermelons, bananas, and blueberries

fruits to eat

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Oils & Fats

Extra virgin olive oil, coconut oil, avocado oil, and ghee will be the oils to use. You should keep in mind that you cannot fry your food in these oils. In addition to sauteing or adding to food, you can also use them as condiments.


The best meats to eat are chicken, fish, turkey, and lean meats. 

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To get rid of GERD Symptoms, Green leafy vegetables are really healthy and can be very helpful. Also, incorporate red beets, red peppers, and radishes; carrots, yams, sweet potatoes, and winter squash; yellow summer squash. some people might not tolerate greens in a raw fashion, hence try to cook and eat those vegetables. Adding ginger and turmeric to food recipes is also a good idea.

I hope this GERD diet will not only help you to improve your GERD symptoms but also introduces foods that are healthy and will improve your gut health. By following this plan, you will eliminate inflammatory foods that harm your gut and introduce healthy, healing foods.

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