7-Day GERD Diet Plan – Complete Guide


Are you struggling with acid reflux and require an easy diet? Our 7-day GERD diet plan to treat acid reflux will ease discomfort. 

But what is the GERD diet, and what is the best food plan for acid reflux patients? What does a GERD diet program or GERD-friendly dish include?

This article will discuss food items to avoid if you suffer from acid reflux and ideas for meals to treat it. 

We will also give you a 7-day GERD diet plan to help you select nutritious, low-acid foods for heartburn.

What is GERD?

Gastroesophageal Reflux Disease, also known as GERD, is a disorder that develops when stomach acids and other stomach contents are reabsorbed into the esophagus. This could cause chest pain and heartburn.

What is GERD

The valve connecting the stomach and esophagus may weaken or stop functioning, leading to GERD. If this valve isn’t functioning properly, stomach acid and other stomach contents may flow back into the esophagus and cause signs and symptoms associated with GERD.

Various factors can cause the esophageal muscle to become weak or insufficient to function correctly.

Why Do You Need a GERD Diet Plan?

The 7-day GERD diet plan could help those suffering from Gastroesophageal Reflux Disease (GERD) since it will help manage and decrease symptoms’ severity and frequency. 

The primary purpose of the GERD diet plan is to reduce acid reflux from the stomach into the esophagus. Avoiding foods and habits that can cause or aggravate symptoms is also a good idea.

Here are a few reasons you should consider a 7-day GERD diet plan beneficial:

  • The symptom relief: Certain foods and drinks can cause or worsen GERD symptoms like acid reflux and heartburn. Adhering to the GERD diet will help you find and avoid the causes and improve your quality of life.
  • Healing Esophageal Injury: Following a GERD diet can promote healing in cases where GERD has led to esophageal harm and damage. Avoiding foods that cause further irritation to the esophagus, like spicy or acidic foods, allows your body to recover and decreases the possibility of complications.
  • Reduce Esophageal Irritation: Stomach acids returning to the stomach can cause irritation and inflammation. A 7-day GERD diet plan or an anti-inflammatory diet is designed to reduce the esophagus’ exposure to acid by avoiding foods that raise acidity or weaken the lower esophageal muscle (LES), such as citrus fruits, spicy food items, coffee, tomatoes, and alcohol.

It is crucial to remember that the GERD diet program must be designed to meet each individual’s unique needs and triggers.

7 Day GERD Diet Plan

Day 1 -7 Day Gerd Diet Plan


  • Omelet with Banana and almond milk: One cup of cooked oatmeal, one cup of almond milk, one medium banana, and one cup of unsweetened almond milk.
  • Low-fat Yogurt: 1 cup low-fat plain yogurt, 1/4 cup blueberries


  • Grilled Chicken Salad 3 Oz grill-cooked chicken breasts 2 cups mixed leaves (lettuce or spinach, arugula, and Arugula) 1/2 cup cherries, 14 cups of shredded carrots, one tablespoon olive oil, and vinegar dressing


  • Baked Salmon with Steamed vegetables: four ounces of baked salmon, 1 cup of steamed broccoli, 1/2 cup of cooked carrots
  • Stir-fried Tofu stir-fried with Brown Rice 1 cup of Tofu, 1 cup of bell peppers, 1/2 cup brown rice.
  • Quinoa: 1/2 cup


  • Cucumber and carrot sticks with Hummus: 1 cup carrot sticks, half cucumber sticks, and two tablespoons of hummus
  • Apple Slices 1 apple of a small size that has been sliced

Day 2

  • Breakfast: Veggie Omelette comprises eggs, egg whites, bell peppers, mushrooms, and spinach.
  • Lunch: Chapati with dal (lentil soup), stir-fried veggies, and a small portion of brown rice.
  • Snacks:  Chips of tortilla baked with homemade Guacamole. Watermelon cubes.
  • Dinner: The meal includes grilled tofu, paneer (cottage cheese), and Skewers of roasted vegetables.

Day 3

  • Breakfast: Greek yogurt with mixed fruits and drizzles of honey (probiotic and calming)
  • Lunch: Kale and Spinach salad with grilled chicken and olive oil dressing (non-acidic greens)
  • Dinner: baked cod served with quinoa and zucchini that have been roasted (mild, well-balanced)
  • Snacks: Banana (non-acidic and potassium-rich)

Day 4


  • 1 cup low-fat plain Greek yogurt
  • 1/3 cup blackberries 1/3 cup
  • 1/4 cup chopped almonds


  • One large pear
  • Fifteen dry-roasted almonds, unsalted, aren’t salted.


  • One serving of Chicken & Kale Soup
  • One medium banana

Dinner (573 calories)

  • One portion of Turkey Burgers with Spinach, Feta & Tzatziki
  • One portion of Crispy Baked in the oven Fries

To make it 2,000 calories, add one portion of Kale and Banana Smoothie to your A.M. snack, add two tablespoons of peanut butter, and serve it with the fruit before lunch.

Day 5 – 7 Day Gerd Diet Plan 


  • Whole grain Cereal with almond milk 1 cup of whole-grain cereal 1/4 cup almond milk. 1 cup cut strawberries
  • Almonds: One cup of almonds


  • The Chicken as well as Avocado Salad: 3 oz grilling chicken breasts, 1/2 avocado, cut into slices, 2 cups mixed greens, 1/4 cup chopped carrots, one teaspoon olive oil, and lemon juice dressing
  • Tuna Salad With Mixed Greens and 3 oz of tuna. Unlimited mixed leaves and two tablespoons of balsamic vinaigrette.


  • Stuffed Bell Peppers: One bell pepper filled with 3 oz of ground turkey, 1 c cup of cooked brown rice, 1 cup of chopped tomatoes


  • The Celery Sticks are topped with almond butter, 1/2 cup of celery sticks, two tablespoons of almond butter
  • Banana: 1 medium banana, sliced

Day 6

  • Breakfast: Toast with whole grain, almond butter, and slices of banana (mild as well as filling)
  • Lunch: Hummus and vegetable wrap made with whole-grain tortilla (fiber and non-acidic)
  • Dinner: Grilled portobello mushroom along with asparagus, brown rice, and (gentle in the stomach)
  • Snack: Sliced cucumber and Tzatziki (cooling as well as non-acidic)

Day 7

  • Breakfast Dalia consists of vegetables (broken grain porridge of wheat), beans, carrots, and peas.
  • Lunch: Quinoa pilaf with mixed vegetables and a side dish of yogurt raita and cucumber.
  • Snack: Roasted pumpkin seeds. Delicious fresh strawberries. Celery Sticks made with almonds.
  • Dinner: Lentil soup (dal) with quinoa and sauteed spinach.

Foods To Eat In 7 Day Gerd Diet Plan

  • High-Fiber Foods: Whole grains, vegetables, and fruits and vegetables for digestion and ease symptoms.
  • Non-Citrus Fruits: apples, melons, and pears have less acidity and are gentle on the stomach.
  • Vegetables: green beans, asparagus, broccoli, and cauliflower are all low in acid.
  • The Alkaline Diet: Foods such as almonds, bananas, and lettuce can reduce stomach acid.
  • The ginger plant is an effective cure for stomach discomfort, and ginger helps reduce acidity.
  • Herbal Teas: Herbal teas and water are non-caffeinated drinks that do not improve acid reflux symptoms.

Foods Not To Eat In 7 Day Gerd Diet Plan

  • Spicy Foods May cause and even make acid reflux symptoms worse.
  • Citrus Fruits: The oranges, grapefruits, and lemons are all high in acid.
  • Tomatoes and tomato-based products: Acidity in tomatoes can cause symptoms of reflux.
  • Fat-laden Foods: Fried food, dairy products with high-fat material, and fat-laden meats can cause digestive problems and raise the chance of developing reflux.
  • Garlic and onions: Although healthy, they can trigger reflux symptoms in certain people.
  • Chocolate contains caffeine and other stimulants that may cause reflux.
  • Caffeine and Alcohol can reduce the esophageal sphincter’s tension and cause reflux.

How to Cure GERD Permanently Naturally

Gastroesophageal Reflux Disease (GERD) is often treated efficiently through a natural approach to changes in diet and lifestyle.

While it’s essential to keep in mind it’s important to remember that “curing” GERD permanently may not be the perfect option However, these strategies may ease symptoms and provide lasting relief

Dietary Adjustments

  • Avoid trigger Foods: Avoid food and drinks that cause GERD symptoms. These could include spicy food like chocolate, citrus fruits, coffee, caffeine, and fatty or fried items.
  • Less frequent, smaller meals Smaller, frequent meals, rather than larger meals, can decrease the chance of having acid reflux.
  • Maintain a healthy weight: Extra weight can trigger GERD symptoms. Controlling weight through a balanced and healthy diet and exercising regularly is beneficial.

Lifestyle Changes

  • Lift the head of your bed. Raising the head of your mattress by 6 to 8 inches could help stop stomach acid from leaking into the esophagus during sleep.
  • Avoid tight clothing. Tight clothing, particularly around the waist, may cause GERD symptoms due to stress on the abdomen.
  • Stop Smoking: Smoking may cause GERD symptoms by relaxing the muscle that regulates the esophagus’s opening and stomach.

Stress Management

  • Relaxation and mindfulness techniques: Stress and anxiety may increase the severity of GERD symptoms. Methods like meditation, deep breathing, meditative breathing, and yoga can help lessen stress and help alleviate symptoms.
  • Regular exercise can benefit weight loss and help reduce stress. Avoid vigorous exercise right after meals.

Herbal Remedies

  • Ginger: Ginger is extensively utilized to help digestion and lessen nausea. It also benefits the management of GERD symptoms.
  • Chamomile: Chamomile tea may provide a relaxing effect on the digestive tract. It’s often used to treat gastrointestinal ailments.
  • ACV: Some get relief from drinking a small amount of apple cider vinegar diluted in water before eating.
  • Licorice root: Licorice root can benefit by boosting the mucus coat of the esophageal lining and decreasing the effect on stomach acids. 
  • Slippery Elm plant can benefit digestion by hydrating and soothing it. It’s available in capsules, powder forms, and tablets.

Sleep Hygiene

  • Set a regular sleep schedule. You should go to bed and rise around the same hour each day, including on weekends. This helps to regulate the inner clock.
  • Quality Sleep: Get 7 to 9 hours of uninterrupted sleep each night to aid the body’s natural healing process.
  • Avoid lying down after meals. Wait at least two to three hours after eating before getting up or lying asleep to allow the food to be digested correctly.
  • Sleeping on the left side: Sleeping on your left could alleviate reflux symptoms by keeping your stomach beneath the esophagus, making it difficult for acid to rise.

Final Thoughts

A seven-day GERD diet plan is designed to ease acidity and heartburn symptoms by eliminating foods that cause them. It entails limiting the consumption of acidic foods like tomatoes and citrus fruits, spicy and fatty food items, and alcohol and caffeine.

Choosing non-acidic fruits and vegetables is also recommended, having smaller, more frequent meals, avoiding late-night meals, and staying hydrated. 

Each person’s triggers are different, and it is important to seek individualized guidance from a medically qualified or registered dietitian to develop the most efficient GERD diet.


Is Bread Good For Gerd?

No, Is Bread Good For Gerd? If you suffer from acid reflux, avoid foods that contain refined grains, such as white bread, because they are not very nutrient-rich.

What Is The Strongest Medication For Gerd?

Proton pump inhibitors are the most potent medications that can be used to treat GERD.

How Long Does It Take Gerd To Heal?

Acidic stomach juices spill into the esophagus. This is a medical issue known as gastroesophageal resuscitation disease (GERD). Small instances of GERD can improve within one month, whereas moderate cases can take anywhere from 6 to 12 weeks for improvement.

Is Peanut Butter Good For Acid Reflux?

Peanut butter is an excellent choice for those suffering from acid reflux. Since eating high-fat food in large quantities can raise GERD symptoms in some people, limit consumption to a couple of tablespoons of peanut butter or nuts at a time.

What Drink Soothes Gerd?

What Drink Soothes Gerd? Herbal teas (chamomile, ginger, licorice, and chamomile), low-fat milk or plant-based milk (oat flax, oat, and almond milk), smoothies, coconut water, and non-acidic juices (cucumber, carrot, and aloe vera) might help manage stomach acid symptoms. Be sure to choose non-sweetened and noncarbonated drinks.


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