Studies show that GERD affects around 20% of adults in the United States. Furthermore, the symptoms of gastroesophageal reflux disease (GERD), which are often known as heartburn or reflux, are often very unpleasant and troublesome. Additionally, while it’s important to see a primary care physician for GERD or heartburn, there are dietary and lifestyle modifications that may alleviate symptoms. The definition, symptoms, and causes of gastroesophageal reflux disease (GERD) are covered in this article. Also, here we lay out a 7-day GERD diet plan that incorporates items known to alleviate acid reflux and eliminate or greatly reduce the consumption of those known to aggravate symptoms.
What is GERD?
When acid and other stomach contents back up into the esophagus, it’s known as gastroesophageal reflux disease (GERD). If neglected, symptoms can be uncomfortable and cause damage to the esophagus. Even though almost everyone has had heartburn or acid reflux once,
GERD is characterized by chronic symptoms that happen more than twice a week. Despite their common interchangeability, heartburn and acid reflux are quite descriptive names for gastroesophageal reflux disease (GERD).
Moreover, heartburn is a sign of gastroesophageal reflux disease (GERD), which is a chronic disorder in and of itself. Acid reflux is the root cause of GERD.
What are the Symptoms of GERD?
The many symptoms that can result from acid reflux have multiple causes. Common symptoms of gastroesophageal reflux disease include:
Symptoms of GERD:
This is a list of possible symptoms of acid reflux and GERD:
- Backwash: After eating, you may feel as though food, acid, or liquids are being pushed back up into your throat. Regurgitation is another name for this. The acid’s sour flavor may come to your attention.
- A sensation of burning: Acid burns the esophageal tissues. The sensation of burning or churning within the chest is known as heartburn. It might be acid indigestion if it’s closer to your belly button.
- Signs of asthma: It is known that gastric reflux disease (GERD) can make asthma symptoms worse, such as coughing, wheezing, and trouble breathing. If acid particles get inside, they can make it hard to breathe.
Why Does GERD Occur?
GERD and acid reflux are often caused by:
- Hiatal hernia: A hiatal hernia is caused when the upper portion of your stomach pushes through the opening in your diaphragm where your esophagus normally travels. It squishes in close to your esophagus, trapping acid between the two. In addition, it elevates your lower abdominal spine (LES) above the diaphragm, a region that provides less muscle support. As you get older, your risk of developing a hiatal hernia increases. They often develop over time and can worsen with time as well.
- Pregnancy: One of the most common causes of transient acid reflux is pregnancy. Diaphragmatic muscles that support your lower airway sphincter (LES) might be strained, pushed, or weakened by the volume and pressure in your belly. Your LES may also feel pressured to relax due to pregnancy hormones. The hormone relaxin is present in high concentrations during pregnancy; this allows the muscles to loosen up and expand to accommodate the growing baby. It may also help relax your LES because of the high estrogen and progesterone levels it brings.
- Obesity: Just like during pregnancy, the increased pressure and volume in your belly caused by obesity impacts your LES. Additionally, the effects of obesity on muscle strength appear to be more long-lasting than those of pregnancy. It’s one of the main causes of hiatal hernias. Increased estrogen levels are a direct result of fatty tissue’s estrogen-secreting capabilities.
Foods to Eat with GERD
The following foods are typically not associated with GERD symptoms:
- Grains and oatmeal
- Fruits that aren’t citrus, such as bananas, pears, and melon
- Vegetables, particularly dark greens
- Fish and other lean proteins
- Fennel
- Good fats from foods like nuts, seeds, avocado, olive oil, and olives
- For people who do not have a lactose allergy, low-fat dairy products such as kefir and yogurt
Relieve Acid Reflux and Heartburn with the 7-Day GERD Diet Plan
Here’s an easy-to-follow and interesting weekly Gerd diet plan for you.
Day 1: Monday
| Meal Category | Meal | Protein (g) | Fat (g) | Carbohydrate (g) | Fiber (g) | Calories |
|---|---|---|---|---|---|---|
| Breakfast | Overnight Oats with Almond Milk, Walnuts, Bananas, and Flax Seeds | 13 | 12 | 46 | 6 | 588 |
| Snack | Cantaloupe | 1 | 0 | 13 | 1.5 | 52 |
| Lunch | Brown Rice Bowl with Walnuts, Steamed Tofu/Chicken, and Avocado Slices | 23 | 17 | 45 | 9 | 778 |
| Snack | One Pear and Some Unsalted Almonds | 7 | 14 | 21 | 5 | 210 |
| Dinner | Coconut Oil-Cooked Kale and Honey-Braised Salmon with Couscous/Steamed Kale | 27 | 13 | 47 | 6.5 | 665 |
| Total Calories: Approximately 2293 |
Day 2: Tuesday
| Meal Category | Meal | Protein (g) | Fat (g) | Carbohydrate (g) | Fiber (g) | Calories |
|---|---|---|---|---|---|---|
| Breakfast | Low-Fat Plain Greek Yogurt with Blueberries and Sliced Bananas | 18 | 4 | 35 | 4 | 250 |
| Snack | Edamame | 9 | 5 | 12 | 5 | 130 |
| Lunch | White Bean and Chicken Soup with Stewed Greens and Rice/Quinoa | 23 | 7 | 45 | 9 | 380 |
| Snack | One Pear and Some Unsalted Almonds | 7 | 14 | 21 | 5 | 210 |
| Dinner | Roasted Potatoes, Carrots, Fennel, Asparagus, and Lean Chicken Breast | 28 | 13 | 35 | 6.5 | 615 |
| Total Calories: Approximately 1585 |
Day 3: Wednesday
| Meal Category | Meal | Protein (g) | Fat (g) | Carbohydrate (g) | Fiber (g) | Calories |
|---|---|---|---|---|---|---|
| Breakfast | Melon, Almonds, Puffed Rice Cereal, and Almond Milk | 8 | 7 | 46 | 6.5 | 334 |
| Snack | Edamame | 9 | 5 | 12 | 5 | 130 |
| Lunch | Yellow Summer Squash, Zucchini, Quinoa, Baked Salmon, and Slivered Almonds | 23 | 12 | 45 | 9 | 510 |
| Snack | A Frozen Dessert made with Pureed Pear and Banana | 1.5 | 0.5 | 25 | 4 | 108 |
| Dinner | Carrots, Spinach, Shepherd’s Pie Filling, Mashed Potatoes, and Ground Turkey | 23 | 12 | 47 | 6.5 | 655 |
| Total Calories: Approximately 1737 |
Day 4: Thursday
| Meal Category | Meal | Protein (g) | Fat (g) | Carbohydrate (g) | Fiber (g) | Calories |
|---|---|---|---|---|---|---|
| Breakfast | Whole Wheat Toast with Unsalted Peanut Butter and Sliced Banana | 13 | 13 | 35 | 6.5 | 377 |
| Snack | Cantaloupe | 1 | 0 | 13 | 1.5 | 52 |
| Lunch | Steamed Chicken or Tofu Bowl with Avocado and Walnuts | 23 | 17 | 45 | 9 | 778 |
| Snack | One Pear and Some Unsalted Almonds | 7 | 14 | 21 | 5 | 210 |
| Dinner | Mashed Potatoes topped with Grilled Chicken/Breast | 28 | 13 | 35 | 6.5 | 615 |
| Total Calories: Approximately 2032 |
Day 5: Friday
| Meal Category | Meal | Protein (g) | Fat (g) | Carbohydrate (g) | Fiber (g) | Calories |
|---|---|---|---|---|---|---|
| Breakfast | Aloe Vera Smoothie with Macadamia Nuts, Bananas, and Low-Fat Yogurt | 8 | 15 | 37 | 4 | 351 |
| Snack | Edamame | 9 | 5 | 12 | 5 | 130 |
| Lunch | White Bean, Chicken, Stewed Kale, and Grain Soup | 23 | 7 | 45 | 9 | 380 |
| Snack | One Pear and Some Unsalted Almonds | 7 | 14 | 21 | 5 | 210 |
| Dinner | Salad Bowl of Quinoa topped with Avocado, Edamame, and Cashew Vinaigrette | 17 | 19 | 46 | 9 | 683 |
| Total Calories: Approximately 1754 |
Day 6: Saturday
| Meal Category | Meal | Protein (g) | Fat (g) | Carbohydrate (g) | Fiber (g) | Calories |
|---|---|---|---|---|---|---|
| Breakfast | Avocado Toast on Whole-Grain Bread | 6 | 13 | 35 | 6.5 | 297 |
| Snack | Cantaloupe | 1 | 0 | 13 | 1.5 | 52 |
| Lunch | Turkey Burger Wrap with Lettuce, Zucchini Noodles, and Sliced Avocado | 24 | 13 | 27 | 6.5 | 536 |
| Snack | A Frozen Dessert made with Pureed Pear and Banana | 1.5 | 0.5 | 25 | 4 | 108 |
| Dinner | Salad Bowl of Quinoa topped with Avocado, Edamame, and Cashew Vinaigrette | 17 | 19 | 46 | 9 | 683 |
| Total Calories: Approximately 1676 |
Day 7: Sunday
| Meal Category | Meal | Protein (g) | Fat (g) | Carbohydrate (g) | Fiber (g) | Calories |
|---|---|---|---|---|---|---|
| Breakfast | Bananas, Walnuts, and Warm Rice Cereal with Cream | 7 | 13 | 31 | 6.5 | 317 |
| Snack | Cantaloupe | 1 | 0 | 13 | 1.5 | 52 |
| Lunch | Coconut Oil-Cooked/Steamed Fish with Couscous and Honey-Braised Greens | 24 | 7 | 42 | 9 | 409 |
| Snack | A Frozen Dessert made with Pureed Pear and Banana | 1.5 | 0.5 | 25 | 4 | 108 |
| Dinner | Flavorful Grilled Chicken or Turkey Breast with Creamy Mashed Potatoes | 27 | 10 | 29 | 6.5 | 488 |
| Total Calories: Approximately 1376 | | | | | |
Final Words
A GERD (gastroesophageal reflux disease) diet plan attempts to improve symptoms of both illnesses by eliminating items that bring on heartburn and acid reflux. Consumption of acidic meals (such as tomatoes and citrus fruits), fatty foods, and spicy foods should be limited. Caffeine and alcohol should also be moderated.
You should also drink plenty of water, eat smaller meals more often, not eat late at night, and choose fruits and vegetables that aren’t acidic. To find the best GERD diet plan for you, it’s best to consult a healthcare provider or qualified dietitian for personalized advice, as everyone’s triggers are different.
