Did you know that acid reflux is one of the most common medical conditions in the world?
It’s no wonder, with all of the unhealthy processed foods we eat these days. But don’t worry, there is a 7-day acid reflux diet plan you can follow to help get rid of your symptoms. Just be prepared to cut out a lot of unhealthy foods and replace them with healthy alternatives. Stick to this diet for a week and see if you start feeling better!
What Is Acid Reflux?
Acid reflux, otherwise referred to as gastroesophageal reflux disease (GERD), is a condition in which stomach acid travels up into the oesophagus and causes heartburn. It’s also known as heartburn or pyrosis [1].
What Are The Symptoms Of Acid Reflux?
One of the most common symptoms of acid reflux is heartburn. This is when the stomach acid backs up in the oesophagus [2] and causes a burning sensation in the chest, accompanied by a sour taste. Other symptoms include [3]:
- Regurgitation (backing up of stomach contents into the mouth)
- Chest pain
- Difficulty swallowing
- The sensation that food is caught in the throat
- Chronic cough
- Hoarseness or sore throat
- Bad breath
- Asthma-like symptoms
- Wheezing
- Difficulty sleeping due to heartburn or coughing
- Upper abdominal pain, nausea, vomiting. These are serious symptoms and you should contact your doctor immediately.
What Are The Common Causes of Acid Reflux?
Acid reflux occurs when the stomach acids move back up into the oesophagus. This can cause irritation, burning sensations in your chest, or even hiccups. An acidic environment is not kind for anyone’s insides, let alone a delicate tissue like that of the oesophagus.
The most common causes are food triggers, tension/stress, weight gain, smoking, caffeine intake, alcohol consumption, certain medications, hiatus hernia, etc. [2]Most people who suffer from acid reflux do not realise the importance of adjusting their lifestyle to keep symptoms at bay. Knowing your triggers is a great way to start treating your acid reflux. However, your triggers can be different than someone else’s.
What Should I Eat on the 7-day Acid Reflux Diet Plan?
The purpose of the 7-day acid reflux diet plan is to reduce symptoms by making some simple changes in your day-to-day eating habits. The majority of patients with acid reflux see significant improvement by making small changes to their diets. To begin the diet plan, the first step is to avoid food that makes symptoms worse. These include:
- Citrus fruits and juices
- Chocolate
- Garlic
- Onion
- Spicy foods (pepper, chilli powder)
- Fatty or fried foods (potato chips, french fries)
- High-fat meats (bacon, sausage)
- Nuts and seeds (especially peanuts)
Then you can focus on foods that promote healing and prevent recurrence of symptoms.
What is a 7-day gerd diet plan?
The 7-day GERD diet plan aims to control the symptoms of gastroesophageal reflux disease, through restricting diets to low-acid foods, to reduce acid reflux. The diet also focuses on high-fibre, low-in-sugar foods, to improve the functioning of the digestive system, as well as overall health.
Your 7-day acid reflux diet plan is:
Monday
– Breakfast: Low-fat yoghurt, hard-boiled eggs, and apple
– Lunch: Roasted turkey, whole wheat tortilla wrap, and carrots
– Dinner: Poached salmon, brown rice, and baked asparagus
Tuesday
– Breakfast: Scrambled egg whites, whole-grain bread, and cranberry juice
– Lunch: Sweet potatoes, low-fat cottage cheese, and broccoli
– Dinner: High fibre pasta, shrimp, and steamed vegetables
Wednesday
– Breakfast: Oatmeal in water or skimmed milk, bananas, and apple
– Lunch: Roasted chicken, brown rice, and spinach
– Dinner: Zucchini noodles and grilled shrimp
Thursday
– Breakfast: Low-fat cereal, almond milk, and bananas
– Lunch: Quinoa salad with avocado and spinach, and cranberry juice
– Dinner: Baked chicken thighs, brown rice, and baked asparagus
Friday
– Breakfast: Scrambled egg whites, whole grain bread, and apple slices
– Lunch: Roasted turkey, brown rice, and broccoli
– Dinner: Baked salmon, baked potatoes, and papaya
Saturday
– Breakfast: Oatmeal with banana
– Lunch: Tuna salad, pita bread, and papaya
– Dinner: Roasted chicken, brown rice, and baby carrots
Sunday
– Breakfast: Low-fat yoghurt, hard-boiled eggs, and berries
– Lunch: Turkey and fat-free cream cheese, and whole wheat tortilla wrap
– Dinner: High fibre pasta, chicken, and papaya
How to Treat Acid Reflux?
Following the 7-day acid reflux diet plan for a week may be enough for some people to have complete relief. However, if symptoms worsen or persist, it’s important to speak with your doctor who may prescribe you medications for acid reflux treatment, such as:
- Esomeprazole tablets for acid reflux treatment
- Omeprazole capsules for heartburn treatment
- Lansoprazole capsules for acid reflux treatment
Before starting any medication course, let your GP know so that complications from medicine interactions don’t occur.
Can I Get Acid Reflux Medicines Online?
Once prescribed, you can avail medicines for acid reflux treatment online securely on e-Surgery, a registered and reputed online pharmacy.
Treating acid reflux means managing the symptoms through prescription medications or lifestyle changes—like dietary modifications. If you think you may have this condition and it does recede after implementing the diet plan—or are experiencing some serious complications from it—consult with your doctor right away.
Sources
1. Heartburn and acid reflux | (NHS)
2. 14 Ways to Prevent Heartburn and Acid Reflux | Healthline
3. Acid Reflux Symptoms: Common and Serious | Healthline
4. The Changing Epidemiology of Gastroesophageal Reflux Disease: Are Patients Getting Younger? (NCBI)
Further Reading
1. Diet For Acid Reflux: 10 Meal Plan Ideas | OPA
2. Acid Reflux, Meal Plan For A Week | Health Central
3. The Acid Reflux Diet | Pritkin
