gerd diet plan menu pdf

GERD Diet Plan Menu PDF, Food List and Tips

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If you are struggling with a disease named Gastroesophageal reflux disease as known as GERD, the GERD diet will be a perfect and suitable eating method for you. In this article, Kerri Ann Jennings will not only share with you lots of helpful information about GERD diet but also give you a very detailed GERD diet plan menu PDF. Now, let’s get started with us!

What is GERD? 

The definition of GERD – Gastroesophageal Reflux Disease

GERD is known as the disease called Gastroesophageal Reflux Disease. Basically, when talking about GERD, we will think of the way our body processes foods. Basically, food goes down the food pipe to the stomach when a person swallows. After food enters the stomach, a ring of muscle tissue called the lower esophageal sphincter contracts. The food will not be able to return up the food pipe as a result of this. The contents of the stomach can flow back up into the food pipe if the esophageal sphincter does not close properly, causing GERD.

what is gerd

Some Gastroesophageal Reflux Disease symptoms can be seen as:

  • Barrett’s esophagus:
  • Esophageal strictures:
  • Adenocarcinoma:
  • PPIs
  • Obesity
  • Nausea
  • Diarrhea
  • Headaches
  • Constipation in some cases

Some less common symptoms of GERD are included like:

  • Hiccups
  • Burping
  • Wheezing or weak coughing
  • A sore throat
  • Changes to the voice, including hoarseness
  • Food regurgitation

For that reason, today, Kerri Ann Jennings will give you the most detailed information about the GERD eating method you have ever seen! Not only giving you that information, but we also bring you a very helpful GERD diet plan menu pdf with 7 different menu ideas! Stay tuned!

List of food you should pay attention to on GERD diet

Having a commitment to a special diet means that you have to pay closer attention to all of the food that you’re gonna consume. During a GERD diet plan, you have to select food and ingredients as well as read the nutrition facts label carefully. And as you know, a very must thing to do in every type of diet, especially the GERD one, is choosing foods wisely. In the GERD diet plan, you can eat some specific foods but you also need to avoid quite a few. Don’t worry, we have made a list of what food you should eat. Let’s take a closer look at it, shall we?

Foods to eat and buy in the GERD diet plan

In the GERD diet, you should pay attention to the food that can prevent acid reflux and heartburn, such as:

  • High fiber foods
  • Whole grains
  • Root vegetables
  • Green vegetables
  • Alkaline foods
  • Bananas
  • Melons
  • Cauliflower
  • Fennel
  • Nuts
  • Watery foods
  • Celery
  • Cucumber
  • Lettuce
  • Watermelon
  • Broth-based soups
  • Herbal tea
  • Dairy products
  • Yogurt
  • Cheese
  • Reduced fat, skimmed fat, low fat or fat-free milk
  • Fruits
  • Avoid citrus fruits
  • Potatoes and other starches
  • Proteins
  • Almonds
  • Beans
  • Chicken
  • Fish
  • Lean poultry
  • Lentils
  • Seafood
  • Turkey

And during this GERD diet, it is really important to take up some new and healthy eating habits. It is recommended that you should follow these eating tips:

  • Eating small meals

The way of consuming less food more often will help you to reduce the pressure on your stomach. It is proved that high stomach pressure may cause your LES to relax, allowing your stomach’s contents to flow up into your esophagus

  • Eating slowly

Take your time! When you are dealing with GERD, you have to spend more and more time to shallowly eat those foods slowly.

  • Do not lie down right after eating

It is not advised to lie down right after having a meal. If you stay upright for two or maybe three hours after eating, you will reduce your risk of reflux. When you stand or sit upright, gravity will help you to keep your stomach’s contents from flowing upward. And that’s what we want.

  • Do not eat snacks unless you are truly hungry

Eating snacks just because you want to will increase the stomach pressure, which leads to some serious GERD symptoms

  • Avoid wearing tight clothes around your waist

If your clothes put pressure on your abdomen when you are eating, this will put some pressure on your stomach and LES.

Foods to avoid in the GERD diet

Besides some really good and delicious foods you can eat, you have to remember carefully the foods list below. These are the foods that you are not allowed to eat during the GERD diet. Here is the list:

  • Alcohol
  • Caffeinated beverages
  • Carbonated beverages
  • Chocolate
  • Citrus fruits

In a GERD diet, you are not allowed to eat fatty food or dairy food such as:

  • French fries
  • Deep-fried onion rings
  • Potato chips
  • Butter
  • Whole milk
  • Cheese
  • Ice cream
  • High fat sour cream
  • High fat creamy salad dressings
  • Creamy sauces and dips
  • High-fat cuts of red meat, such as marbled sirloin or prime rib


  • Garlic and onions
  • Tomatoes and tomato-based foods
  • Pineapples
  • Spicy foods
  • Sweets such as candies, chocolate and so on.
  • Heavily processed foods
  • Antibiotics
  • Aspirin or other pain relievers
  • Mints such as peppermint or spearmint

For any further questions about what you can not eat, please ask your doctor carefully.

Since you have just known what to eat and avoid during a GERD diet, we will give you a very special present. Today, Kerri Ann Jennings will share with you the most detailed sample of the GERD diet plan menu pdf a whole week long.

gerd diet plan menu food list

Sample GERD diet plan menu pdf on 7 days

We hope that the sample GERD diet plan menu below will give you a wonderful meal plan for a whole week long. Kerri Ann Jennings promises that these delicious ideas will bring you to the kitchen and try them all happily.

MondayRice Chex cereal with some sliced banana and almond milk– An apple served with some almond butter


– Banana bars

Tuna salad wrapGluten-free chicken spaghetti
TuesdayGreen smoothie with coconut milk and spinach, mango– Banana bars


– Almonds

Peanut butter and honey sandwich with baked potato slicesBaked chicken thighs with brown rice
WednesdaySimple rice pudding which is made with cooked rice, rice milk and a little bit of sugarGranola bar



Baby carrots and hummus

Turkey and avocado wrapHomemade steamed shrimps with fresh slices of ginger, soy sauce. Eat with a small bowl of brown rice
ThursdayEggs and turkey baconCoconut yogurt and some banana slices



Baked rice crackers

Baked pork chops with mashed potatoesMixed veggies topped with some chicken salad
FridayOatmeal topped with walnuts and maple syrupsRice cakes were eaten with peanut butter



Air-popped popcorn

Boiled eggs eat with crackers and applesauceTurkey meatballs serve with 1 serving of gluten-free pasta
SaturdayPeanut butter smoothie: nuts milk, yogurt, peanut butter and bananasTrail mix without the chocolate dressing


Baked potato chips with a small bowl of ranch dip

Meatball subs with some mayonnaise on topHoney mustard glazed over the steamed salmon. Serve with a small bowl of rice or brown rice.
SundayGreek yogurt topped with some slices of bananas and blueberries1 medium apple with some peanut butter



Gluten-free cookies

Shrimp salads with lots of veggies to make some wrapsHomemade pizza made with gluten-free crust and mushrooms sauteed.

In addition to avoiding dietary triggers, we recommend several lifestyle changes you can make to alleviate GERD symptoms

gerd diet plan


Finally, you have reached all the important information about GERD, as known as Gastroesophageal Reflux Disease. With our sharing today, Kerri Ann Jennings hopes you can put down all the key-note information and have yourself the personalized GERD diet plan menu PDF. If you find our sharing is helpful, please hit a notification button and share it with your friends, family and loved ones. We bet that you will find our menu sample for a whole week long is amazing! Thanks for your reading and don’t forget to hit the notification for the newest, latest information about diets.

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