The 7-Day GERD Diet Plan Registered Dietitians Swear By

Beth Ann Mayer
·10-min read

Food does more than nourish the body. It can be fun and fulfilling. Yet, if you have gastroesophageal reflux disease (GERD), meals and the hours after them can be anything but enjoyable.

According to a 2023 Cureus review, GERD, sometimes called acid reflux, affects around 20% of people. Getting GERD symptoms checked out is essential, as they can be a flag for other issues, like heart disease. However, if all that checks out, having some simple, GERD-friendly recipes can put the fun back in food.

"Knowing which foods trigger your GERD symptoms and which don't is helpful for managing your diet effectively," says Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor for Barbend. "Being aware helps you avoid discomfort and maintain your health without unnecessary dietary restrictions."

If the thought of creating a unique meal plan causes heartburn, allow us to help turn down the heat (and pressure on you). Registered dietitians shared general information and a 7-day GERD diet plan to get you started.

Related: 15 Best High-Fiber Snacks

What Is GERD?

"GERD, which is called gastroesophageal reflux disease, is when stomach acids and sometimes bile flow [fluid produced by the liver) back into your esophagus, causing irritation," Dr. Mohr says. "This can cause heartburn and acid reflux, and if not managed well, it can lead to more severe health issues."

These issues include difficulty swallowing, vocal cord damage and increased risk for esophageal cancer, says Melissa Galich, RD, CD, a registered dietitian with Top Nutrition Coaching.

Galich also says that GERD and heartburn are often used interchangeably. However, they're not precisely the same thing.

"GERD is a recurring condition, whereas occasional heartburn can be a symptom of GERD," Galich explains. "Heartburn can sometimes be caused by consuming a specific food—for example, something spicy or fried."

GERD, on the other hand, can have more to do with your physiology.

Galich explained, "GERD often is caused by a flap called the sphincter in the esophagus that doesn't function properly, allowing stomach acids to flow up in the esophagus versus keeping them in the stomach."

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GERD Symptoms

Heartburn is one, but Galich says people with GERD experience other uncomfortable symptoms, such as:

  • Sour taste in the mouth

  • Feeling of a lump in the throat

  • Upper stomach or chest pain

  • Difficulty swallowing

Galich says you may experience one or more of these—everyone (and every body) is different. Again, it's important to discuss these symptoms with a doctor to rule out other potential causes.

Related: 6 Health Benefits of Pinto Beans—and 7 Recipes to Try

Why a GERD Diet Plan Is a Good Idea

In short? Because nobody wants to experience discomfort while or after eating! "If we can learn the foods that can worsen it and foods that don't, we can help keep symptoms under control, possibly without medication," Galich says.

Plus, Galich says that treating the condition with tweaks, such as whipping up GERD-friendly recipes, can help you lower your odds of developing long-term problems like vocal cord damage and esophageal cancer.

Just a quick caveat, though: "Each person's symptoms vary and can be triggered by different foods," Galich says. "It's important to monitor your response to the specific food and avoid anything that triggers or worsens symptoms."

On that note, the 7-day GERD diet plan below includes approximate nutritional information. For the most accurate numbers, check the labels on the ingredients you choose for your GERD-friendly recipes.

Also, know that consuming a diet that reduces GERD-related discomfort may not fix everything.

Galich's other tips to help control symptoms include:

  • Eating small, frequent meals throughout the day

  • Not lying down or reclining for three to four hours after a meal

  • Wearing loose-fitting clothing

Related: The 1 Fruit to Eat Every Single Day If You Want to Lower Cholesterol, According to Cardiologists

Best Foods to Use in GERD-Friendly Recipes

Galich says that foods usually well-tolerated by people with GERD include:

  • Low-fat (1%) or fat-free dairy (milk, yogurt, cheese and sour cream)

  • Plant-based milks such as soy

  • Lean beef (90% lean)

  • Baked or grilled poultry and seafood prepared without added fat

  • Eggs

  • Legumes

  • Grains, such as pasta and rice, prepared without added fats

  • Fruits and vegetables prepared without added fats

  • Herbal tea (other than spearmint or peppermint)

Related: ‘I’m a Registered Dietitian, and This Is the #1 Sign You’re Eating Too Much Dairy'

Foods to Minimize On Your GERD Diet Plan

Nicholas Rush, RD, a registered dietitian with Fay, says some foods are best kept to a minimum (or avoided altogether), including:

  • Peppermint and spearmint

  • Chocolate

  • Alcohol

  • Caffeinated beverages, such as regular tea, coffee, soda and energy drinks

  • Decaffeinated coffee ("It's still acidic and may cause symptoms," Rush says.)

  • Spicy foods and seasoning, like  jalapeños, hot sauces, pepper flakes and chili powder

  • Acidic vegetables, such as tomatoes

  • Tomato sauce

  • Acidic fruits like grapefruits and oranges

  • Whole and chocolate milk

  • High-fat cheeses and yogurts

  • Fried or processed meats

  • Friend foods, more generally

  • Excessive oil or butter

  • Large portions of nuts or nut butter

That said, your personal mileage can vary.

"A helpful approach is to temporarily eliminate these typical trigger foods and reintroduce them one at a time to identify personal trigger foods," Rush says, adding that large meals can also trigger GERD symptoms.

Related: Why Am I So Gassy At Night?

7-Day Meal Plan for Acid Reflux, According to RDs

Day 1 (Curated by Galich)

Breakfast (440 calories)

  • 2 scrambled eggs

  • 1 oz. of low-fat cheese

  • 1 slice of whole wheat toast

  • 1 tbsp. of natural fruit preserves

  • 1 cup of strawberries, halved

Morning snack (150 calories)

  • ½ cup of 1% cottage cheese

  • ½ cup of canned peaches in 100% juice

Lunch (383 calories)

  • 1 whole wheat pita

  • 3 oz. of tuna, canned in water

  • 1 tbsp. of light mayo

  • 3 slices of lettuce

  • 1 cup of celery sticks

  • 1 medium pear

Afternoon snack (146 calories)

  • 3 cups of popcorn

  • 1 cup of cucumber slices

Dinner (385 calories)

  • 3 oz. of grilled pork tenderloin

  • 1 medium sweet potato

  • 1 tsp. of butter or margarine

  • 1 cup of cooked green beans

  • ½ cup of low-fat frozen yogurt

Totals: 1,504 calories, 99 grams of protein, 45 grams of fat, 207 grams of carbs

If you want more: For breakfast, add a second slice of toast (100 calories), another tablespoon of preserves (50 calories) and one cup of skim milk (80 calories). For an additional snack, enjoy nonfat Greek yogurt with one tablespoon of granola and one tablespoon of raisins (175 calories).

Related: I'm a Neurologist, and This Is This Is the One 'Healthy' Breakfast I'll Never, Ever Eat

Day 2 (Curated by Dr. Mohr)

Breakfast (375 Calories)

  • Oatmeal with cinnamon

  • 2 sliced bananas

Morning snack (100 calories)

  • Plain, nonfat Greek yogurt

Lunch (350 calories)

  • Grilled chicken breast

  • Quinoa

  • Steamed carrots

Afternoon snack (160 calories)

  • Two fresh apples, sliced

Dinner (410 calories)

  • Baked salmon

  • Asparagus

  • Small baked potato

Totals: 1,375 calories, 75 grams of protein, 23 grams of fat, 157 grams of carbohydrates

If you want more: Consume a handful of almonds with any of the above ideas (100 calories) and add a snack consisting of cottage cheese with cucumber slices (150 calories).

Related: Eliminating This One Food From Your Diet Can Lower Your Cholesterol and Blood Pressure, According to Cardiologists

Day 3 (Curated by Galich)

Breakfast (400 calories)

Opt for an egg sandwich with:

  • 1 whole-grain English muffin

  • 1 scrambled egg

  • 2 slices of turkey bacon

  • 1 medium banana on the side

Morning snack (200 calories)

  • A smoothie made with nonfat Greek yogurt and a cup of frozen mixed berries

Lunch (292 calories)

Try this GERD-friendly recipe for a lettuce wrap consisting of:

  • 4 BIBB lettuce leaves

  • 2 oz. of skinless Rotisserie chicken

  • ½ cup of cooked farro

  • ¼ cup of chopped cucumber

  • ¼ cup of chopped bell pepper

  • 1 tbsp. of honey mustard

  • 1 medium peach on the side

Afternoon snack (200 calories)

  • Low-fat string cheese

  • 6 whole-grain crackers

Dinner:

End your day with a GERD-friendly steak stir fry made with:

  • 3 oz. sirloin steak

  • ½ cup of broccoli

  • ½ cup of snap peas

  • 1 cup of cooked brown rice

  • 1 tbsp. of low-sodium teriyaki sauce

Totals: 1,582 calories, 100 grams of protein, 36 grams of fat, 216 grams of carbohydrates

If you want more: Have an extra egg at breakfast (80 calories), a full cup of farro with lunch (125 calories) and an additional snack consisting of a cup of whole grain dry cereal with a ½ cup of skim milk.

Related: The Heart Health Issue Nearly 1 in 5 People Don't Know They Have, According to Cardiologists

Day 4 (Curated by Rush)

Breakfast (450 calories)

A breakfast tortilla with:

  • Scrambled eggs

  • Black beans, drained and rinsed

  • Diced avocado,

  • A small handful of baby spinach

  • Whole wheat tortilla

Morning snack (175 calories)

  • Fat-free Greek yogurt topped with blueberries and a sprinkle of chia seeds

Lunch (450 calories)

  • Mixed greens with grilled chicken breast, cucumber, sliced bell peppers, chickpeas (drained and rinsed) and a drizzle of olive oil and lemon juice

  • 1 slice of whole-grain toast

Afternoon snack (175 calories)

  • Sliced cucumber

  • Carrot sticks

  • Hummus

Dinner (450 calories)

  • Baked salmon

  • Steamed green beans

  • Quinoa

Totals: 1,700 calories, 125 grams of protein, 80 grams of fat, 167 grams of carbohydrates

If you want more: Add raw almonds (150 calories) and whole-grain crackers with hummus (125 calories) as snacks or sides.

Related: This Viral Diet Has Us Rushing Out to Buy a New Cutting Board—but Is It Healthy?

Day 5 (Curated by Rush)

Breakfast (350 calories)

  • Oatmeal cooked with almond milk and topped with almond butter and sliced banana

Morning snack (175 calories)

  • Fat-free cottage cheese

  • Pear slices

Lunch (450 calories)

  • Tuna salad with fat-free Greek yogurt over mixed greens with a whole-grain wrap

Afternoon snack (255 calories)

  • Apple slices

  • Almond butter

Dinner:

Totals: 1,650 calories, 112 grams of protein, 62 grams of fat, 195 grams of carbohydrates

If you want more: Low-fat string cheese (90 calories) and two hard boiled eggs with an apple (225 calories) are stellar extra snacks.

Related: The Real Reason You're Always Nauseous

Day 6 (Curated by Rush)

Breakfast (450 calories)

Consuming the same meal twice in a week can help you save on groceries (and brain power). So, dig into the breakfast tortilla again. As a reminder, it has:

  • Scrambled eggs

  • Black beans, drained and rinsed

  • Diced avocado,

  • A small handful of baby spinach

  • Whole wheat tortilla

Morning snack (250 calories)

  • Smoothie with fat-free Greek yogurt, spinach, frozen blueberries and almond milk

Lunch (350 calories)

  • Lentil and vegetable soup

  • Side salad

Afternoon snack (125 calories)

  • Fat-free cottage cheese with sliced cucumber

Dinner (450 calories)

  • Grilled shrimp

  • Brussels sprouts

  • Baked sweet potato

Totals: 1,625 calories, 122 grams of protein, 55 grams of fat, 202 grams of carbohydrates

If you want more: Rush suggests adding more snacks, like whole-grain crackers with hummus (125 calories) and two hard boiled eggs with an apple (225 calories).

Related: The Truth About the 1,000-Calorie-a-Day- Diet

Day 7 (Curated by Rush)

Breakfast (350 calories)

  • Oatmeal cooked with water or almond milk and topped with a spoonful of almond butter and sliced banana

Morning snack (225 calories)

  • 2 hard boiled eggs

  • Apple

Lunch (350 calories)

  • Chickpea and vegetable salad with mixed greens, cucumber, cherry tomatoes and a drizzle of olive oil and lemon juice

Afternoon snack (175 calories)

  • Baby carrots

  • Hummus

Dinner (450 calories)

  • Grilled chicken breast

  • Roasted zucchini

  • Quinoa

Totals: 1,550 calories, 85 grams of protein, 57 grams of fat, 195 grams of carbohydrates

If you want more: Mixed nuts (175 calories) and apple slices with almond butter (225 calories) are easy ways to up your calories.

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