Healthy Diet to Manage The Symptoms of GERD and Acid Reflux

Acid back flow from the stomach to the esophagus causes an acid re-flux. This re-flux can make itself known in the form of a heartburn. A heartburn is a burning sensation in the chest area. This usually happens if the lower esophageal sphincter (LES) is damaged or weakened. Normally the LES prevents the acid from entering the esophagus, but if it doesn’t do this then acid refluxes take place. A severe form of acid reflux is the gastroesophageal reflux disease (GERD).

Eating the right kind of food is important to avoid an acid reflux or controlling it in case of GERD. One must incorporate the following items into a GERD diet plan to manage the symptoms of anacid reflux.

Healthy fat

Reduce or completely remove any saturated and trans-fat from your diet. Instead consume items with healthy fats like olive oil, walnuts, avocado, flax seed, sunflower oil and sesame oil.

Non-citrus fruit

Citrus fruits increase acidity in the stomach and can trigger an acid reflux. Non-citrus fruits like banana, apples, pears and melons are less likely to be a trigger.


Vegetables that are low in sugar and fat reduce the stomach acid. Some are also alkaline and lessen the chances of a back flow. Beans, asparagus, broccoli, cabbage, cauliflower, potato and cucumbers are good options.


Commonly eaten for breakfast, oatmeal is an excellent source of fiber. Oatmeal absorbs stomach acid to reduce the chance or any symptoms of an acid reflux. Foods with fiber like whole grain bread and rice are good too.

Egg white and lean meat

Egg yolks have all the fat in an egg and eating only egg whites is good to manage acid refluxes. Lean meats that are cooked in low fat are also good as a part of a GERD diet menu. Meat such as chicken, seafood, fish and turkey are lean.

The following can be a good menu option in a GERD diet plan if one experiences acid reflux regularly.


  • 1 cup oatmeal with 8 ounces skimmed milk
  • 2 slices whole wheat bread
  • 1 tablespoon margarine
  • ½ cup papaya


  • 1 cup bran or corn flakes with 8 ounces skimmed milk
  • 2 slices whole wheat toast or 1 bagel
  • 1 tablespoon margarine or peanut butter
  • 1 small banana

Similarly, you can plan your lunch along the same lines for best results. The following is a list of foods you can consume if you have GERD.

Non-vegetarian items: White of the boiled egg, skinless tuna, chicken, salmon, turkey, tilapia, cod or swordfish.

Vegetables: Leafy and green vegetables, all gourds, lady finger, cabbage, broccoli, beans and potato

Oil and fats: Olive oil, sunflower oil,rice bran oil or canola oil

Grains and cereal: White rice, brown rice, quinoa, broken wheat, oatmeal or whole grain bread

Fruit: Apple, banana, pears, custard apple

It is best to avoid high-fat items on a regular basis. Sausage or bacon for breakfast is a strict no if you have GERD. Eggs, if you want to consume it, must be boiled or poached in water. Cooking them in butter or oil beats the purpose. Juices with acidic content like orange, tomato or grape are best avoided. A little care in the diet goes a long way in managing the discomfort caused by an acid re-flux.

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