Gastroesophageal reflux disease (GERD) is a condition where stomach contents return to the oesophagus, causing heartburn and other unpleasant symptoms. One effective way to manage GERD is through proper nutrition. In this article, we will look at a sample weekly menu to help reduce GERD symptoms.
Basics of Nutrition for GERD
What to Exclude
In GERD, it is important to avoid foods that can trigger reflux. This includes:
- Fatty and fried foods
- Chocolate
- Caffeine
- Alcohol
- Citrus fruits
- Tomatoes and Tomato Products
- Spicy spices
These foods may relax the lower oesophageal sphincter or increase stomach acid production. For example, fatty foods slow down stomach emptying, which can lead to increased stomach pressure and, consequently, reflux. Caffeine and chocolate have a stimulating effect on the stomach, increasing acid production.
You should also avoid spicy spices that can irritate the oesophageal lining. It is important to pay attention to individual reactions to certain foods, as everyone may have their own triggers. For example, some people may experience heartburn from even a small amount of citrus, while others may tolerate them without problems.
Recommended Foods
Instead, choose foods that soothe the stomach:
- Vegetables (except tomatoes)
- Lean meat and fish
- Whole Grains
- Low-fat dairy products
- Bananas and melons
- Ginger
- Berries
- Decaffeinated green tea
These foods help reduce acidity and alleviate symptoms. For example, vegetables are high in fibre, which promotes healthy digestion. Bananas have a natural antacid effect, helping to neutralise stomach acid. Ginger is known for its anti-inflammatory properties, which can reduce inflammation in the oesophagus.
It is important to include antioxidant-rich foods in your diet, such as berries, which help reduce inflammation. Decaffeinated green tea can also be beneficial due to its soothing properties. It contains catechins, which have antioxidant effects and can support overall health.
Weekly Menu for GERD
Monday
- Breakfast: Oatmeal with banana
- Lunch: Steamed chicken breast with broccoli
- Dinner: Cucumber and boiled chicken salad
Oatmeal is rich in fibre, which helps reduce stomach acidity. Broccoli is packed with vitamins and minerals that support overall digestive health. Cucumber salad is gentle on the stomach and contains a lot of water, which helps dilute acid.
Add a little olive oil to the salad, which contains healthy fats and may help reduce inflammation. Olive oil also aids in better absorption of vitamins from vegetables.
Tuesday
- Breakfast: Low-fat yogurt with oatmeal
- Lunch: Grilled fish with rice
- Dinner: Vegetable puree soup
Yogurt contains probiotics that support a healthy gut microbiota, which may help reduce GERD symptoms. Grilled fish is an easily digestible source of protein, and rice helps absorb excess acid. Vegetable puree soup provides vitamins without irritating the stomach.
Add a bit of ginger to the soup to enhance its anti-inflammatory effect. Ginger can also help reduce nausea, which sometimes accompanies GERD.
Wednesday
- Breakfast: Egg white omelette with vegetables
- Lunch: Steamed turkey with mashed potatoes
- Dinner: Cabbage and carrot salad
Egg white omelette contains less fat than with yolks, making it a better choice for people with GERD. Mashed potatoes are easily digestible and do not irritate the stomach. Cabbage and carrot salad is rich in fibre, promoting healthy digestion.
Add a little lemon juice to the salad for flavour, but in small amounts to avoid oesophageal irritation. Lemon juice can also enhance the taste of the dish without adding salt, which is important for blood pressure control.
Thursday
- Breakfast: Buckwheat porridge with low-fat milk
- Lunch: Grilled rabbit with vegetables
- Dinner: Stewed vegetables
Buckwheat is an excellent source of complex carbohydrates, providing a lasting feeling of fullness without increasing acidity. Grilled rabbit is lean meat that is easy to digest. Stewed vegetables retain their nutritional properties and are easily absorbed by the body.
Add some fresh dill or parsley to the vegetables to enhance the flavour and provide an extra dose of vitamins. These herbs also have antioxidant properties, which are beneficial for overall health.
Friday
- Breakfast: Whole grain toast with avocado
- Lunch: Chicken breast soup
- Dinner: Steamed fish with green peas
Avocado contains healthy fats that do not cause reflux. Chicken breast soup is gentle on the stomach and provides essential proteins. Steamed fish with green peas is easily digestible and rich in vitamins and minerals.
Add some celery to the soup for extra flavour and vitamins. Celery can also help reduce acidity due to its natural properties.
Saturday
- Breakfast: Millet porridge with honey
- Lunch: Veal with grilled vegetables
- Dinner: Boiled carrot and apple salad
Millet porridge is an excellent source of B vitamins, supporting the nervous system and digestion. Grilled veal contains less fat than other meats. Carrot and apple salad provides the body with vitamins and antioxidants.
Add some nuts, such as almonds or walnuts, to the salad for an extra portion of protein and healthy fats. Nuts can also help reduce inflammation due to their antioxidant properties.
Sunday
- Breakfast: Cornflakes with low-fat milk
- Lunch: Baked chicken with potatoes
- Dinner: Vegetable ratatouille
Cornflakes are easily digestible and do not increase acidity. Baked chicken is an excellent source of protein, and vegetable ratatouille is rich in antioxidants that help reduce inflammation.
Add a bit of olive oil and fresh herbs to the ratatouille to enhance the flavour and provide additional health benefits. This will help keep the vegetables juicy and aromatic.
Dietary tips for GERD
Portion size
Try to eat small portions but more frequently. This will help avoid overfilling the stomach, which can trigger reflux. Divide your meals into 5-6 times a day to maintain a stable acidity level.
Control portion sizes to avoid overeating. Use smaller plates to visually increase the volume of food. This will help you feel full without overloading the stomach.
Meal timing
Avoid eating 2-3 hours before bedtime. This will reduce the risk of nighttime reflux. If you feel hungry before bed, try drinking a glass of water or eating a small banana.
A regular meal schedule can help maintain a stable acidity level. Try to eat at the same time every day so your body gets used to the routine.
Body Position
Do not lie down immediately after eating. It's better to walk a little or sit upright to aid digestion. Elevate the head of your bed by 10-15 cm to prevent nighttime reflux.
Avoid bending forward after meals, as this can promote reflux. If you exercise, do so no earlier than 2 hours after eating.
Read Also
If you suffer from GERD and want personalised dietary recommendations, book a consultation to our dietitian. We will help you create a personalised nutrition plan that meets your needs.
Frequently Asked Questions
Which foods should be avoided with GERD?
With GERD, you should avoid fatty and fried foods, chocolate, caffeine, alcohol, citrus fruits, tomatoes, and spicy spices.
Which foods are recommended to reduce GERD symptoms?
Vegetables, lean meats and fish, whole grains, bananas, ginger, berries, and caffeine-free green tea are recommended.
How often should you eat with GERD?
It is recommended to eat small portions 5-6 times a day to avoid stomach overfilling and maintain a stable acidity level.
Why is it important to stick to meal times with GERD?
Avoid eating 2-3 hours before bedtime to reduce the risk of nighttime reflux, and adhere to a regular meal schedule.
Article Author: Olga Bezugla — PhD in Medicine, clinical dietitian, and expert in metabolic health and clinical nutrition. Postdoctoral fellowship — DIfE (Deutsches Institut für Ernährungsforschung), Potsdam, Germany. More About the Doctor