First, there’s a lot of amazing ingredients to work with when following a GERD Diet. Also, I want you to know that once you hit your stride, you’ll thrive. It does take a while as you make lifestyle changes and adjust how you cook and shop, but you’ll make. I know you will 🙂
Note: This article is not medical advice. The info that I’m sharing today are general guidelines for GERD. No two people are the same and not everyone can follow this blueprint. Make sure you work with your medical team to ensure that what you plan to eat will meet your individual unique needs.
What is GERD
You may be aware of heartburn, but GERD (gastroesophageal reflux disease) is more than regular heartburn. It’s when a person experiences ongoing heartburn (some describe this as a burning sensation in their chest) several times a week, has a tendency to become more severe over time, and can occur at night (waking the person up).
GERD can also be called chronic acid reflux, but first we need to know, what is “reflux”? Reflux is defined as the flow of fluid through a vessel or valve in the body, in a direction opposite to normal. So when we put the two together acid + reflux, we get “the flow of acid in the wrong direction”. In the case of GERD and acid reflux, it’s moving back up towards the mouth rather than down towards the intestines.
How Fatty Foods Trigger GERD Symptoms
I personally think that when you have a better understanding of how the mechanisms in the body work, it makes it easier to not only understand our medical conditions, but also be invested in improving our overall health. So, let’s take a look at fatty foods.
When you eat fatty foods and they enter the stomach pouch, this triggers the release of a hormone called cholecystokinin (also called CCK). This in turn can cause the lower esophageal sphincter (also called LES) to relax. The chronic relaxing or malfunctioning of the lower esophageal sphincter is what allows for the reflux to happen, which then causes your symptoms.
Another way to think about this: your LES is like the door to your house. If it’s locked up tight, nothing gets in. When it’s left wide open, wind, debris, and who knows what else can enter. However, just like a door to your home, it can be left ajar (open a tiny bit), or wide open. How open the door is indicates how much stuff can enter your home. The same is true of your LES. In some patients, there’s only slight disfunction whilst others are experiencing chronic, full on disfunction.
Common GERD Symptoms
Symptoms of GERD can include:
- Upper Abdominal Pain
- Chest Pain
- Burning Sensation in Your Chest
- Difficulty Swallowing
- Lump in the Throat
- Sour Liquid Backwash
- Nausea
Whilst these are the most common acid reflux symptoms, remember, no two people are the same. You may experience some, none, or all of them. Additionally, you may have symptoms that aren’t on this list. A great way to track not only symptoms but any progress made from diet and lifestyle changes is to keep a detailed food journal. This will also help you have a better understanding of your unique trigger foods, and also if you have a threshold on the amount of food eaten to cause a flare in symptoms.
Related: Is Ice Cream Bad for GERD?
Creating a GERD Friendly Meal Plan
Before you create your GERD friendly meal plan, know that your meal timing needs to be part of the plan. It’s important that you avoid eating two to four hours before going to bed, as laying down can cause acid in the stomach to leak into the esophagus and trigger your reflux and symptoms.
If you’re looking for a basic meal plan blueprint, you can start with the Mediterranean Diet and AIP Paleo Diet. That’s because these diet types naturally exclude a lot of the foods you’ll need to avoid on a GERD diet. Additionally, you can easily build a balanced diet and find lots of delicious recipes online for these diet types. However, be warned, you’ll need to make some modifications, especially to the Mediterranean Diet if that’s the blueprint you choose to follow.
As you build your meal plan, know that smaller meals may be a better choice, as large meals can sometimes trigger symptoms of acid reflux. That’s because when the stomach pouch is too full, acid can leak into the esophagus. Also, over-fullness can trigger reflux as well (like how babies often spit up after eating because their stomachs are tiny). If you end up choosing to eat small frequent meals, make sure you’re thought about food pairing as some nutrients work better together than others.
Finally, make sure you’re keeping a detailed food journal. It’s one of the easiest ways to understand what your unique food triggers are, and how you’re responding to your meal plan. It will also help your medical team better advise you since they’ll have access to all the data, rather than you needing to remember and possibly leaving out important details.
If you’d like a free printable reference of foods to eat and avoid, PLUS a free seven day GERD meal plan, you can download it below. My GERD meal plan is gluten free and very allergy friendly. I’ve also included meals that boost overall digestive health.
Foods to Avoid on a GERD Diet
As you read over this list, you’ll notice that the common thread for most of the items are acidic foods and fatty foods. In a nut free nutshell, those are the most common triggers for those managing acid reflux disease and GERD.
- Alcohol
- Bacon
- Butter (in high amounts)
- Caffeine
- Carbonated Beverages
- Cayenne
- Chili Powder
- Chocolate
- Citrus (including lemon juice, lime juice, etc.)
- Cream Cheese
- Cream Based Soups (made with dairy cream, not a creamy soup made with a thickening agent)
- Cured Meats with a High Fat Content
- Dairy & Egg Based Puddings (think: pudding made with fatty ingredients such egg yolk)
- Egg Based Mayonnaise (small amounts of egg free may may be tolerated, but it’s not completely fat free)
- Fatty Foods in General
- Fatty Red Meat
- Fried Foods
- Full Fat Dairy Products (cream, sour cream, etc.)
- Garlic
- Greasy Foods
- High Fat Foods (butter, cheese, ice cream, etc)
- Ice Cream
- Onions (green onion, white onion, yellow onion, red onion, purple onion, scallions, shallots)
- Peppercorn (black pepper, white pepper, green pepper, pink peppercorns)
- Peppermint
- Pineapple
- Salad Dressing (most will contain ingredients you can’t have, but you can make delicious salad dressing at home)
- Spearmint
- Spicy Foods (including spices such as cayenne pepper and condiments such as hot sauce)
- Tomato (including tomato sauce)
- Vinegar
- Whole Milk
It’s important to note that these foods are mostly healthy foods for those who aren’t managing GERD. The issue for those battling acid reflux is that on an empty stomach, these foods can cause acid reflux and lead to you experiencing symptoms.
For those who enjoy milk, especially because it’s known to alleviate heartburn in the short term, fat-free milk in small amounts are the way to go. Know that milk, in the long run, can increase stomach acid production which is what we’re trying to avoid.
List of Foods to Eat on a GERD Diet
Unlike many other restricted diets that will leave you scratching your head at the grocery store, I can tell you, the GERD diet (and the acid reflux diet) offer you a VERY wide range of ingredients to work with. Whilst this isn’t an exhaustive list, it will get you started. Don’t forget, it’s always a good idea to work with your medical team when making major diet and lifestyle changes to to ensure you’ll have the best results.
Fresh Vegetables
Here’s a list of common and popular fresh veggies you can incorporate into your diet. Also note, frozen vegetables also have great health benefits and vitamins + nutrients, and can be included in your diet as well.
- Asparagus
- Bok Choy
- Corn
- Cruciferous Veggies (broccoli, cauliflower)
- Edamame (soy)
- Leafy Greens (chard, collard greens, kale)
- Lettuce & Salad Greens (arugula, spinach)
- Mushrooms (there are loads of varieties to choose from)
- Root Vegetables (beets, carrots, potatoes)
- Squash (spaghetti squash, zucchini/courgette)
- Sweet Potatoes, Japanese Yams, and Yams
Fresh Fruits
Non-citrus fruits and low-acid fruits are going to be the focal point of what you want to eat on a GERD diet. Remember, frozen fruit will also deliver great health benefits, vitamins, and nutrients, so use those as well. Here are lots of delicious options:
- Apple
- Apricot
- Banana
- Blackberry
- Blueberry
- Cantaloupe
- Dates
- Figs
- Grapes
- Honeydew Melon
- Mango
- Nectarine
- Peach
- Pear
- Strawberry
- Watermelon
Whole Grains
There are SOOOOO many whole grains to choose from that will be compatible with a GERD diet. I’ll list a few, but this no where near an exhaustive list.
- Brown Rice, White Rice, Wild Rice
- Gluten Free Grains (Buckwheat, Cassava, Millet, Sorghum, etc.)
- Oats (Rolled Oats, Steel Cut Oats, Oatmeal, etc.)
- Wheat (Whole Wheat, Wheat Flour, Wheat Pasta, etc.)
Lean Meats & Lean Proteins
Lean proteins come in a wide range of options. Here are many to use in your recipes. I personally like to rotate thru proteins as they each have a different nutrition profile, and will bring different flavors to your plate (or bowl).
- Beans & Lentils: legumes are on the menu, and their fiber content can improve digestion over time, however, don’t start with a cup of beans if you’re not used to eating them as this can cause GI distress.
- Eggs (some need to avoid egg yolks due to the fat content and only eat egg whites)
- Lean Mammal Meats: beef, bison, chicken breast, rabbit, and turkey (for some, you’ll need to specifically purchase a lean cut or lean grind).
- Seafood: fish such as tilapia, salmon, trout, and sea bass. Shellfish such as scallops, shrimp, and oysters. Generally, all seafood is on the menu.
Healthy Fats in Moderation
Whilst you’re going to need to avoid greasy foods and deep fried foods, there are still many healthy fats to choose from on a GERD diet. Make sure you’re making wise choices and look into monounsaturated fats and polyunsaturated fats as these will bring the good fats to the table.
- Cooking Oils: Avocado oil, coconut oil, olive oil, sesame oil, tiger nut oil (tuber, not a tree nut)
- Avocado and Homemade Guacamole (store bought will contain non-GERD ingredients)
- Tree Nuts
- Seeds (chia seeds, flaxseed, pumpkin seeds)
- Fatty Fish such as Salmon
Broth, Stock, and Bone Broth
Beef stock, chicken broth, and bone broth are all excellent items to make at home. You may be able to purchase clean/minimal/organic options, but due to how common onion is as an ingredient, you may need to make these at home.
When you make these at home, you can cook with them to make flavourful soups, stews, and more. You can also use them to cook rice and pasta in to add more flavour to your meals.
Seasonings to Use on a GERD Diet
To avoid having bland and boring meals, it’s important that you learn how to salt and season your food well. Whilst you’ll need to avoid most seasoning blends as they contain onion and garlic, you can still make your own combinations as home.
- Salt (sea salt, pink salt, finishing salt, smoked salt)
- Basil
- Bay Leaf
- Caraway
- Cardamom
- Celery Seed
- Cilantro
- Cinnamon
- Cumin
- Dill
- Fennel
- Juniper Berries (excellent with apples, pork, and game meats)
- Lavender
- Marjoram
- Mustard
- Oregano
- Rosemary
- Saffron
- Sage
- Tarragon
- Thai Basil
- Thyme
- Turmeric
You can make a faux Italian seasoning combination with basil + marjoram + tarragon + thyme. Be sure to explore other combinations though, as seasonings have a wide range of pairings.
You May Find Chewing Gum Helpful
In the case of chewing gum, it may help you feel a bit better, as it increases saliva production and reduces the amount of acid in the esophagus. However, it’s important that you avoid peppermint gum and spearmint gum as these can relax the lower esophageal sphincter.
Great GERD-Friendly Foods for Gut Health
There are lots of ingredients that are known to improve gut health, which in turn can improve your overall well-being. When following a GERD diet, you’ll be eliminating some well known natural prebiotic foods (foods that feed the good bacteria in your gut), but don’t worry, there are more to choose from.
Here’s a list of ingredients to include in your diet that can support your digestive system:
- Apples
- Asparagus
- Avocado
- Bananas
- Chicory Root
- Dandelion Greens
- Flaxseeds
- Oats
- Seaweed
Each of these foods will bring different nutrients to the table, and different prebiotics as well. What I can tell you is this: having a well rounded diet that includes a range of fresh vegetables, fresh fruits, and a range of colors of said produce, is one of the best ways to improve gut health and overall well-being.
Still Feeling Lost?
If after reading all of this following a GERD diet feels really big and overwhelming, consider hiring a private chef or working with a registered dietitian. They’ll be able to look at your list of foods to avoid and foods to enjoy, plus take your food preferences into consideration, and build you a meal plan that will support your needs, and make sure you get all of the essential nutrients.
GERD Diet Recipes for Breakfast
- Strawberry Overnight Oats (there are loads of overnight oats recipes to look up online that will be GERD friendly)
- Baked Strawberry Banana Oat Bars (something the whole family will love)
- Easy Creamy Dairy Free Breakfast Potatoes
- Sweet Potato & Apple Crumble
- Homemade Breakfast Sausage (my kids think these are so delicious, they fight over leftovers)
- Easy Spinach Blender Waffles
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Great GERD Lunches
- White Fish & Cranberry Salad
- Cinnamon Raisin Waffles (waffles are great for lunch and you can batch cook and freeze them so future lunches are super easy)
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Need More Lunch Ideas? Check out This article: GERD Lunch Ideas
Delicious Dinners for Your GERD Diet
- Candied Honey Ginger Pork (pressure cooker recipe, so it’s super easy to make)
- Chicken Noodle Soup Flavoured Rice
- Gluten, Dairy, Egg Free Creamy Lamb Pasta Recipe
- Pot Pie Recipe (this one is great if you’re also managing additional food allergies, it’s gluten free, dairy free, and more)
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Easy Healthy Dinner Recipes for the GERD Diet
- Oven Baked Pistachio Chicken “Nuggets”
- Chicken & Apple Tacos
- Basic Creamy Pasta (dairy free, egg free, vegan, and you can change the seasonings)
- Easy Gluten + Egg Free Salmon Cakes
- Kale & Date Chicken
- Easy Lemongrass Chicken (lemongrass isn’t lemon)
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How to Make GERD-Friendly Comfort Food
Classic and traditional comfort food is something many think they’ll lose when following GERD diet recipes. First, it’s important to remember that the best foods are the ones that make us feel all warm and fuzzy inside, at least, that’s what one of my kids tells me. That means that your comfort food may not be the classic variety, and much easier to adapt, so don’t be afraid to get creative.
For those who love fried foods, a great option is to look for GERD diet recipes that utilize the air fryer. You’ll still have the crispy texture, can create rich flavors with the right seasonings, and have a safe-for-you comfort food.
Another thought I want to share: whilst nutritious foods aren’t always associated with comfort, I promise, they can absolutely bring those warm and fuzzy feelings to the surface. In fact, my kids say that one of the most comforting meals I ever made them was rice, steamed green beans, and oven roasted chicken. No sauces, just seasoned and roasted chicken with seasoned rice and seasoned green beans.
So, I want you to think about what brings you comfort (taste/seasonings, texture, temperature), then think about how you can adapt things to your needs. Most traditional/classic comfort foods contain common trigger foods for GERD, so let’s take a look at a couple of ways you can put a great twist on them and create a GERD-friendly meal.
Breaded Chicken Salad
To make something like this GERD friendly, you can use a basic breadcrumb to coat your chicken, then air fry it. For those who need gluten free, check out Ian’s Gluten Free Panko, and Vegify. Now, before you air fry the chicken breast, you’ll want to cut it in half or even in thirds depending on how tall it is.
Alternatively, you can butterfly the breast and use a meat mallet to pound it into a thinner piece. Why take this step? I want you to think about a store-bought chicken nugget. It’s not super tall/thick, so, you’ll want to reduce the height of your chicken breast to have a more authentic experience.
Note: Photoed, the chicken is on a salad that would need to have the onion and tomato removed to be GERD friendly.
Cheese Free Creamy Mac
A lot of people associate mac-n-cheese with comfort food. What if I told you you could have something like mac-n-cheese without the milk, cheese, or even a dairy free cheese? That’s what this recipe is all about. It creates a richly seasoned dairy free cream sauce, then mixes in chopped spinach and diced mushroom (flavour and texture) and brings it all together. Finally, cooked gluten free noodles are added and the end result is something that tricks your brain into thinking you’re eating something similar to mac-n-cheese.
When it comes to reinventing wheels, the most important tip I can give you is this: manage your expectations. You won’t be eating the classics as you’ve known them, but that doesn’t mean you can’t enjoy the new safe version that you have available to you. Plus, you’ll be able to make a dish that doesn’t cause you pain, and that to me is worth more than anyone can ever truly know.
Mouthwatering GERD-Friendly Desserts
- Tiger Nut Ginger Cake (tiger nuts are tubers, not tree nuts)
- Pillow Soft Cakey Sugar Cookies
- Easy Vanilla Sheet Pan Cake
- Baked Pumpkin Doughnuts (Gluten, Dairy, Egg Free, Top 9 Free)
- Gluten + Egg Free Brown Sugar Peach Thumbprint Cookies
- Dairy + Egg Free Vanilla Ice Cream
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Gerd-Friendly Condiments and Sauces
- GERD Friendly Tomato Free Ketchup
- Top 9 Free White Gravy Recipe (think biscuits and gravy style gravy)
- Banana Sauce (great for dipping pancakes and waffles)
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Simple Snacks to Make
- Gluten + Egg Free Carrot Banana Muffins
- Egg Free Honey Graham Crackers (GF + Top 9 Free)
- Pumpkin Power Balls
- Vegan + Gluten Free Pumpkin Bread
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Answering Your GERD Diet Questions
Is there a way to make a tomato sauce for the GERD diet?
Not exactly. So, we know tomatoes are totally off the menu, so traditional tomato sauce won’t be possible. However, have you heard of “nomato sauce”? If not, you MUST look it up, asap. It’s so dang clever if you ask me, and it allows people who can’t have tomatoes (for a wide range of reasons) enjoy something that resembles tomato sauce.
There are also recipes for nomato BBQ sauce and other traditional sauces and condiments that contain tomato. However, you’ll need to make most of the nomato sauces at home since the commercial options still contain vinegar, fats, and other ingredients that won’t be suitable for someone on a GERD diet.
Can I still have chicken tenders on the GERD diet?
So long as you prepare the chicken tenders in a GERD-friendly way, yes, you can absolutely still have chicken tenders. I’d suggest looking into air fryer chicken tender recipes as these will have the lowest fat content.
If you’re a fan of dipping, be sure to check out GERD friendly dipping sauces that you can make at home as well as most commercial dips won’t be good for someone with GERD.
Is there a way to make french fries for GERD?
Yes! Oven baked fries or fries made in an air fryer would be suitable for someone on a GERD diet. Make sure you’re choosing a healthy fat to cook the french fries in (I use organic extra virgin olive oil as well as avocado oil at times). Be very sparing with your oil as well.
Know that you can achieve a crispy potato without excessive oil. You can also make your fries with sweet potatoes to keep things interesting. If you’re a huge fan of french fries, I strongly encourage you to purchase and install a wall mounted fry cutter. Also, get the shoestring fry blade in addition to the regular fry blade.
When my kids were little, they adored homemade french fries so much that this tool became a lifeline and saved me hours upon hours in prep time each month. Plus, my kids were able to help prep fries since it was as simple as washing a potato and pushing the handle down.
Can I drink tea on a GERD diet?
There’s debate about the caffeine connection to GERD. A great choice where tea is concerned will be a decaffeinated herbal tea. Just be sure to avoid spearmint and peppermint tea as these can relax the lower esophageal sphincter.
How can I avoid eating bland foods on the GERD diet? I love foods like pizza and pasta.
When you’re cooking for the GERD diet, the great news is that as long as you season your food well, it won’t be bland and can taste amazing. Now, since you’re a fan of pizza and pasta, know that with some tweaks, you can still eat those foods. Yes, you’ll need to use GERD compliant ingredients in your sauces and so-forth, but it is absolutely possible.
For a simple GERD pizza, you could make a spinach + chicken breast topping, use a dairy free cream sauce that’s homemade so you control the fat content, and use your favourite pizza dough.
Pasta can use a nomato sauce base if you’re all about a good red sauce. Make sure to use super flavorful ingredients in your sauce and you’ll be all set.
Can I still drink a smoothie on the GERD diet?
Yes! The good news is that smoothies are still on the menu. The key will be using GERD compliant ingredients. For example, you can trade whole milk for a dairy free milk such as organic almond milk or rice milk. Use frozen fruits such as banana, strawberry, and blueberries. These low-acid fruits pair well beautifully and can make a great smoothie.
You’ll need to avoid chocolate smoothies, or smoothies that have a high fat content due to lots of peanut butter, nut butter, or other high fat ingredient. That’s not to say you can’t have a little peanut butter or nut butter (cashew butter is awesome) in your smoothie, but you’ll need to really monitor and limit your use of those types of ingredients.
One of the best tips I can share with you is this: purchase fresh organic zucchini and wash it. Slice it, then freeze it (you don’t need to peel it). Use this in place of ice in your smoothie to easily add extra nutrients and bulk without using ice which can get watery. Also, use a little vanilla in your smoothies, you won’t regret it.
Should I be taking medication to provide relief for heartburn symptoms?
Your doctor and/or medical team will be the best people to answer that question. They’ll be able to look at your overall current health and help you decide what if any medications to consider. Additionally, they’ll be able to let you know how to adjust your diet and lifestyle to make sure that you’re doing as much as possible, naturally, to relieve discomfort and acid reflux symptoms. Don’t forget to keep a detailed food journal, as this can help your medical team make the best decisions for you, and give you the best advice and support.
Will probiotics cure my GERD?
There are some very interesting studies about how probiotics can help with GERD symptoms. I’d encourage you to check out this NIH page on the topic, and read more about it.
