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acid reflux diet recipes

Acid Reflux Diet Menu

In the long run, diet and lifestyle changes are a better choice than temporary remedies for acid reflux symptoms.

Ultimately a good acid reflux diet will do more good for correcting the discomfort of heartburn, reflux, sore throat etc. then any remedy on the market.

The McKinley Health Center, published the following acid reflux diet menu designed to reduce the effects of acid reflux associated with GERD (Gastroesophageal Reflux Disease), coupled with some practical lifestyle changes offers not only an effective natural solution to the symptoms of acid reflux but a return to good health and digestion as well.

Dietary Modifications

Dietary modifications are recommended to lessen the likelihood of reflux and to avoid irritation (heartburn) of sensitive or inflamed esophageal tissue. Listed below are several recommendations that may help to manage acid reflux symptoms:

  • Decrease total fat intake – High fat meals and fried foods tend to decrease LES pressure and delay stomach emptying thereby increasing the risk of reflux.
  • Avoid large meals – Large meals increase the likelihood of increased gastric (stomach) pressure and reflux.
  • Decrease total caloric intake (if weight loss is desired) – Since obesity may promote reflux, weight loss may be suggested by your healthcare provider to control reflux. Reducing both total fat and caloric intake will aid in weight loss.
  • Avoid chocolate – Chocolate contains methylxanthine, which has been shown to reduce LES pressure by causing relaxation of smooth muscle.
  • Avoid coffee (depending on individual tolerance) – Coffee, with or without caffeine, may promote gastroesophageal reflux. Coffee may be consumed if it is well tolerated.
  • Avoid other known irritants – Alcohol, mint, carbonated beverages, citrus juices, and tomato products all may aggravate GERD. These products may be consumed depending on individual tolerance.

Other Modifications for Treating Acid Reflux Symptoms

  • Maintain upright posture during and after eating.
  • Stop smoking.
  • Avoid clothing that is tight in the abdominal area.
  • Avoid eating within 3 hours before bedtime.
  • Lose weight if you are overweight.
  • Sleep on your left side.
  • Chew non-mint gum which will increase saliva production and decrease acid in the esophagus.
  • Elevate the head of your bed 4-6 inches by placing bricks under the headboard.


Acid Reflux Diet Menu


Apple juice (1/2 cup)
Whole-grain cereal (3/4 cup)
Banana (1/2)
Whole-wheat toast (2 slices)
Margarine (1 tsp)
Jelly or jam (2 tbsp)
Skim milk (1 cup)
Coffee (if tolerated)/tea


Vegetable soup (1 cup)
Saltine crackers (4)
Lean beef patty (3oz)
Hamburger bun (1)
Reduced calorie mayonnaise (1tbsp)
Mustard (1 tbsp)
Fresh fruit salad, no citrus (1/2 cup)


Green salad (4oz)
Vinegar and oil dressing (1 tbsp)
Broiled skinless chicken breast (3oz)
Herbed brown rice (1/2cup)
Steamed broccoli (1/2 cup)
Whole grain roll (1)
Margarine (1 tsp)
Low-fat frozen yogurt (1/2 cup)
Medium apple (1)

Courtesy of McKinley Health Center

Of course this is just a general example of a of a healthy acid reflux diet menu, but a more personalized diet plan and a complete holistic solution to acid reflux and GERD symptoms can be found HERE.