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Acid Reflux Diet Plan and Food List

You’re here because you suffer from acid reflux. I too used to suffer as well, until I changed everything I thought about acid reflux. Yes, it started with an acid reflux diet plan and food list that I followed every day, which then led me to other changes in my life.

What We’ll Discuss In This Post:

  • Who Is This Diet For?
  • The Downside Of The Diet
  • Taking Action With A Plan
  • Tips
  • Food List

acid reflux diet with kermitWhen you finally relieve that burning sensation, you feel like a muppet rolling around in a field of flowers. It’s that good. And I want to help you achieve that.

Below I will show you the diet to follow and list foods that will help relieve some of the pain you’re experiencing. I do not and can not claim this is a cure. It is simply a relief from symptoms.

I realized it wasn’t just my diet. It wasn’t just my stress. It was a combination of those and other factors that contributed to my acid reflux. I’m not a lone statistic either. All acid reflux sufferers need to follow a certain plan in order to completely cure their acid reflux.

A diet or a stress-free vacation will only help suppress some of the symptoms, like that burning sensation. What these things won’t do is cure the disease forever.

Today we’re here to do just that, suppress the symptoms, with an acid reflux diet plan.

The Downside Of Using An Acid Reflux Diet Plan and food list

acid reflux diet thumbs down

You would think that eliminating a fire in your stomach and/or throat that there couldn’t possibly be a downside. Well, unless you don’t like food, there is.

You’ll need to cut out a lot of foods you eat. This was difficult for me because I love everything that would cause my acid reflux to flare up.

The good news is that later on, you’ll be able to add some of these foods back, on occasion. We’ll talk more about that, below.

Once you get past the initial withdrawal of the foods you love, it actually becomes very easy and you no longer miss them.

This downside just turned into an upside 🙂
Like how I did that?

Take Action First With This Planacid reflux diet list

  1. Clear out your kitchen. That’s right, everything. If it’s processed food, (anything that comes in a box) full of sugar, full of fat, get rid of it. You don’t have to throw it away but you’ll need to give it to your neighbors or something!
  2.  Compile a list of all the foods you like, from the acid reflux diet food list I made toward the bottom of this post.
  3.  Shop for those foods and be sure to have them on hand each week.
  4. Search for recipes which include the list of foods you can eat. Do a Google search for acid reflux recipes. Make sure you have plenty ahead of time. Again, you want to make this as easy as possible for yourself so you’ll want to know what your cooking instead of stressing about it. (Stress adds to acid reflux)
  5. Let friends and family know you’ll be cutting out alcohol and fast foods for a while. Ask them to be supportive.

Tips To Incorporate Into Your Acid Reflux Diet Plan

  1.  Try to eat 3-4 hours before going to bed.
  2.  When in bed, add a pillow under your head/shoulders so you’re not flat on your back.
  3.  After eating, stay upright for 1 – 2 hours.
  4.  Eat more frequently. 5-6 Small meals a day instead of 3 large meals.
  5.  Eat slower. Don’t rush when you eat. Take your time and let your belly do its work!
  6.  Wear loose-fitting clothing around your midsection.
  7.  If you’re overweight, try and lose a few pounds. The heavier you are, the more likely you’ll have acid reflux.
  8.  Exercise. Try to get in 20 mins a day. Take a walk around your neighborhood each night.
  9.  Chew gum between meals. Your saliva has around a P.H. of 7.5. We come with our own antacid!
  10. No more fast food and skip the alcohol for a while!

treatment for severe acid reflux post it note lets do itAcid Reflux Diet Plan and Food List

OK, I’m about to list a bunch of foods you’ll want to avoid. This list is long and it’s going to feel overwhelming at first. I promise you once you find the foods you like that you can eat, you’ll soon forget about the foods you can’t eat, on the list below. Your first week will be the most difficult. It will get easier from there.

Here are foods to avoid on an acid reflux diet:

  • Chocolate
  • Mint/Peppermint/Spearmint
  • Fast Food
  • Coffee
  • Most Tea’s
  • Soda
  • Tomato/Tomato Sauce
  • Sugary Foods Like Candy
  • Hot Spices (Chili, Pepper Flakes. Etc.)
  • Onions
  • Garlic
  • Bad Fatty Oils (Fried Foods)
  • Citrus Fruits (Lemons, Oranges, Grapefruit, Etc.)
  • Creamed Sauces (Alfredo, Cream Of Broccoli, Etc.)
  • Milk
  • Cheese
  • Dairy, in General, Should Be Avoided Early in the Diet
  • Caffeine Should Also Be Avoided

Foods To Incorporate Into Your Acid Reflux Diet Plan and food list:

Carbohydrates: When it comes to dieting, carbs get a bad name. But when it comes to acid reflux, carbs can be helpful.

Carbohydrates break down fast and the faster you can digest your food, the less likely you are to have acid reflux symptoms.



  • Oats
  • Sweet Potatoes
  • Bananas (may be bothersome to some people)
  • Barley
  • Squash
  • Blueberries
  • Corn
  • Black Beans
  • Legumes
  • Quinoa
  • Kamut
  • Broccoli
  • Cherries
  • Spinach

Other Foods To Incorporate:

Keep your diet high on proteins, moderate on carbs, and low on fats. (Healthy fats)
Also, be sure to include foods high in fiber as well. You want to keep things moving throughout your system, making it easier on your stomach to process the food.

  • Fish
  • Chicken
  • Whole Grain Bread
  • Eggs
  • Turkey
  • Grilled Pork Chops

Foods Known To Help Reduce Flair Ups of Acid Reflux:

Fennel is a great food for acid reflux with a pH of 6.9
A crunchy veggie with a mild licorice flavor.
Ginger is known to help calm stomachs.
Use it in moderation.
Yes, salad! A salad is great for acid reflux. Just make sure not to add dressing with acidity!
Brown rice, semolina wheat, and bulgur wheat are all exceptional foods for acid reflux.
For thousands of years, parsley has been used to keep acid reflux and upset stomachs, at bay.

Are You Ready For Permanent Relief?

Are you ready to not just control your acid reflux but put an end to it permanently? If so, I highly recommend this acid reflux treatment that I have personally used myself and reviewed.

I hope you have found this post helpful. If you plan to use this acid reflux diet, I’d love to hear from you! If you’ve done one already, let me know as well. Leave your questions and or comments in the comment section below. I read all responses!