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7 Day Acid Reflux Diet PDF
7 Day Acid Reflux Diet PDF
No. Of Pages: 9
PDF Size: 317 KB
Language: English
Category: Health and Fitness
Source: www.entsurrey.com

The Acid Reflux Diet is one of the healthiest diets a person can follow, and when combined with a better lifestyle, it will result in a longer life. Acid reflux is also known as heartburn and gastroesophageal reflux disease. In layman’s words, it’s “a digestive condition in which stomach acid or bile irritates the lining of the food pipe.” Acid reflux usually appears in the body between the ages of 35 and 50.

Acid reflux may be caused by a variety of factors, including eating too quickly, binge eating, consuming trans-fat products, overeating, chronic stress, pregnancy, smoking, alcohol, excessive caffeine use, and old age. The quantity of acid produced by the stomach is determined by the individual’s eating habits.

The key to minimising acid reflux in the body is to eat the right sort of acid reflux diet.

The do’s of acid reflux diet are:

  1. Eat the non-acid reflux creating food e.g oatmeal, green vegetables, celery, and asparagus.
  2. Eat food with the P.H level less than 7, e.g banana, melon, blueberries, apple, and corn.
  3. Eat baked, grilled, or sautéed non-vegetarian food (never fried), e.g chicken, fish, turkey, or seafood.
  4. Eat dry fruits, as they contain essential oils required for the body.

The don’ts of acid reflux diet are:

  1. Avoid highly acidic food e.g tomatoes, orange, lime, grapefruit.
  2. Avoid high-fat food e.g cheese, ghee, vegetable oils, and butter.
  3. Avoid food and drinks with sugar, artificial sweetener or trans-fat.
  4. Avoid spicy food.
  5. Avoid drinks, such as coffee, tea, carbonated drinks, and alcohol.

Diet Chart

Sunday
Breakfast (8:00-8:30AM)Methi Parata 2+ 1 tbs green chutney( Avoid mint leaves)
Mid-Meal (11:00-11:30AM)1 Portion fruit(Avoid Citrus fruits)
Lunch (2:00-2:30PM)1 cup rice+ chicken curry( 150 gm chicken+ 1 cup cucumber salad. ( Avoid onoin and tomato for the preparation of masala and avoid more spices)
Evening (4:00-4:30PM)Brown rice flakes poha 1 cup.
Dinner (8:00-8:30PM)Wheat dosa 3 + 1/2 cup Bitter guard subji.( Avoid onoin and tomato for the preparation of masala and avoid more spices)
Monday
Breakfast (8:00-8:30AM)Vegetable Oats Upma 1 cup+ 1/2 cup low fat milk.
Mid-Meal (11:00-11:30AM)plane low fat Yoghurt with raw vegetables / grilled vegetables -1 cup( Avoid onion and tomato)
Lunch (2:00-2:30PM)1/2 cup rice + 2 medium chappati+1/2 cup Kidney beans curry+ Snake guard subji 1/2 cup. ( Avoid onoin and tomato for the preparation of masala and avoid more spices)
Evening (4:00-4:30PM)1 cup boilled channa.
Dinner (8:00-8:30PM)2 Roti/ chapati+ 1/2 cup mix veg curry.( Avoid onoin and tomato for the preparation of masala and avoid more spices)
Tuesday
Breakfast (8:00-8:30AM)Mix veg Poha 1 cup+ 1/2 cup low fat milk.
Mid-Meal (11:00-11:30AM)1 Portion fruit(Avoid Citrus fruits)
Lunch (2:00-2:30PM)3 Chappati+ 1/2 cup cluster beans subji+ Fish curry(100g fish) 1/2 cup. ( Avoid onoin and tomato for the preparation of masala and avoid more spices)
Evening (4:00-4:30PM)3 biscuits ( Nutrichoice or Digestiva or Oatmeal.)
Dinner (8:00-8:30PM)2 Roti / chappathi+Ridge guard subji 1/2 cup.( Avoid onoin and tomato for the preparation of masala and avoid more spices)
Wednesday
Breakfast (8:00-8:30AM)Utappam 2+ 1 tbs green chutney.( Avoid mint leaves)
Mid-Meal (11:00-11:30AM)1 cup boilled channa
Lunch (2:00-2:30PM)1 cup rice+ Soya chunk curry1/2 cup+ Ladies finger subji 1/2 cup+ small cup low fat curd. ( Avoid onoin and tomato for the preparation of masala and avoid more spices)
Evening (4:00-4:30PM)1 Portion fruit(Avoid Citrus fruits)
Dinner (8:00-8:30PM)Broken wheat upma 1 cup+ 1/2 cup green beans subji
Thursday
Breakfast (8:00-8:30AM)4 Idli + Sambar 1/2 cup/ 1 table spoon Green chutney.( Avoid mint leaves),( Avoid onoin and tomato for the preparation of masala and avoid more spices)
Mid-Meal (11:00-11:30AM)green gram sprouts 1 cup
Lunch (2:00-2:30PM)3 Roti+1/2 cup salad + Fish curry ( 100 gm fish)+ 1/2 cup cabbage subji. ( Avoid onoin and tomato for the preparation of masala and avoid more spices)
Evening (4:00-4:30PM)1 Portion fruit(Avoid Citrus fruits)
Dinner (8:00-8:30PM)2 Roti / chappati.+Potato subji 1/2 cup.( Avoid onoin and tomato for the preparation of masala and avoid more spices)
Friday
Breakfast (8:00-8:30AM)2 Slice brown bread.+1 slice low fat cheese+1Boiled egg+ 1/2 cup low fat milk.
Mid-Meal (11:00-11:30AM)1 Portion fruit(Avoid Citrus fruits)
Lunch (2:00-2:30PM)Veg pulav rice 1 cup+ 1/2 cup Soya Chunk curry+ 1/2 cup Low fat curd. ( Avoid onoin and tomato for the preparation of masala and avoid more spices)
Evening (4:00-4:30PM)3 wheat rusk.
Dinner (8:00-8:30PM)2 roti/ Chapathi+ Ladies finger subji 1/2 cup.( Avoid onoin and tomato for the preparation of masala and avoid more spices)
Saturday
Breakfast (8:00-8:30AM)Chappati 3 + 1/2 cup Potato green peas curry.( Avoid onoin and tomato for the preparation of masala and avoid more spices)
Mid-Meal (11:00-11:30AM)1/2 cup boilled black channa
Lunch (2:00-2:30PM)1 cup rice+ 1/2 cup Dhal+ Palak subji 1/2 cup+ 1/2 cup low fat curd.
Evening (4:00-4:30PM)1 Portion fruit(Avoid Citrus fruits)
Dinner (8:00-8:30PM)Broken wheat upma 1 cup+ 1/2 cup green beans subji

Food Items To Limit

  1. Mint tea, regular coffee or tea,
  2. Alcohol in any form,
  3. Carbonated beverages with or without caffeine.
  4. Fried, creamed or spicy vegetables dishes or Onion and Tomato,
  5. Citrus fruits,
  6. Whole milk, butter, chocolate milk, full fat sour cream,
  7. Ice cream, cheddar cheese,
  8. creamy and sugary Desserts,
  9. Ground beef, chuck,
  10. Marbled sirloin,
  11. Chicken nuggets,
  12. Macaroni and cheese,
  13. Spaghetti with sauce,
  14. Salad dressing,
  15. Creamy salad dressing, oil & vinegar,
  16. Corn chips, Potato chips.
  17. Above mentioned foods are commonly noticed that initiate the sympoms in GERD patients. If you are a GERD patient and living with regular symptoms then make a look for above mentioned foods and findout which one is initiating your symptoms.

Do’s And Dont’s

Do’s:

  1. Eat small meals instead of large meals.
  2. Raise the head of your bed 6-8 inches.
  3. Eat less spicy foods.
  4. Do take vitamin B12 supplements, Vitamin B12 deficiency is a common complication with GERD patients who take antacid medication. A normal amount of stomach acids is healthy and beneficial for digesting foods, and your body cannot absorb vitamin B12 without them.
  5. Take probiotics. Probiotics promote healthy bacteria, a veritable army against heartburn, diarrhea, and many other stomach problems. Probiotics are a main ingredient in yogurt and kefir, but if you can’t handle dairy products, then opt for probiotic supplements and tonics.

Dont’s:

  1. Avoid eating and then bending over, lying down.
  2. Avoid tight fitting clothing.
  3. Avoid fast food.
  4. Lose weight if you are overweight.
  5. Sit upright rather than slumped while eating
  6. Stop smoking.
  7. Avoid Chocolate- it is full of ingredients that disagree with acid reflux- it’s highly caffeinated, contains theobromine, a bitter alkaloid, and it’s high in fat.
  8. Avoid sleeping on your right side. Use the force of gravity to your advantage. If nighttime heartburn is an issue, then sleep on your left side, and your stomach acids will stay where they belong.

Food Items You Can Easily Consume

  1. Cereals:White rice, White bread, Brown rice, Oat meal, Broken wheat, Quinoa.
  2. Pulses: Chickpeas, Kidney beans, moong dal, masoor dal, soybeans and all other with low spices and properly boilled. Vegetables: All gourds-bitter gourd, snake gourd, ridge gourd, bottle gourd, ivy gourd, ladies finger, tinda,green leafy vegetables.
  3. Fruits: Custard Apple, Pears, small banana, Apple.
  4. Milk and Milk products: Skim milk,Low fat Yoghurt and other fermented milk products.
  5. Meat, Fish and Egg: Boiled egg, Lean Meat,skinless Chicken, Tuna, Salmon, Tilapia , Cod.
  6. Oil:
    1. 5 Tbsp/ day( Olive oil, sunflower oil, Rice bran Oil, Canola oil)
    2. Sugar: 1 Tsp/ day.

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