Acid Reflux
3-Week Acid Reflux Management Plan This plan focuses on reducing acid reflux through soothing, low-acid foods, and habits that help prevent triggers.
It includes gelatinous fiber, aloe vera, and an easy-to-follow structure.
Week 1: Soothing the Stomach
Foods to Include:
1. Oatmeal – Whole grain and gentle on the stomach; the fiber helps digestion.
2. Bananas – Low in acidity and can soothe the stomach lining.
3. Ginger tea – Known for its anti-inflammatory properties.
4. Aloe vera juice (unsweetened)
– Reduces inflammation and soothes the oesophagus.
5. Gelatinous fiber foods (e.g., chia seeds, flaxseeds)
– These form a gel when mixed with water, coating and protecting the stomach.
6. Leafy greens (spinach, kale)
– Alkaline and light on digestion.
7. Broccoli
– Rich in fiber and doesn’t trigger acid production.
8. Non-citrus fruits (melons, pears)
– Low-acid fruits that don’t irritate the stomach.
9. Chicken breast (grilled, skinless)
– Lean protein with little fat, which doesn’t worsen reflux.
Foods to Avoid:
• Citrus fruits (e.g., oranges, lemons)
– Highly acidic.
• Tomatoes and tomato-based products
– Can increase acidity.
• Caffeine
– Stimulates acid production.
• Spicy foods
– Can irritate the oesophagus.
Habits:
• Eat smaller, frequent meals to reduce stomach pressure.
• Avoid lying down right after eating (wait at least 2-3 hours).
• Chew food slowly and thoroughly to aid digestion.
Week 2: Strengthening Digestive Health Foods to Include:
1. Almond milk
– Non-dairy and low in acidity, great for smoothies or cereal.
2. Brown rice
– Low-acid, whole grain option.
3. Chia seed pudding
– Provides gelatinous fiber, helping to protect the stomach lining.
4. Aloe vera juice
– Continue to consume daily.
5. Carrots and sweet potatoes
– These are alkaline
vegetables that are easy on the stomach.
6. Turkey breast (grilled, skinless)
– Another lean protein.
7. Zucchini
– Low-acid vegetable that provides fiber.
8. Papaya
– Contains enzymes that aid digestion and soothe acid reflux.
Foods to Avoid:
• Chocolate
– Contains caffeine and fat, both of which can trigger reflux.
• Fried foods
– Increase stomach acid production.
• Peppermint
– Relaxes the oesophageal sphincter, leading to acid reflux.
Habits:
• Raise the head of your bed by 6-8 inches to prevent nighttime reflux.
• Drink water between meals, not during, to avoid overloading the stomach.
• Keep a food journal to track foods that may trigger reflux
. Week 3: Long-term
Maintenance Foods to Include:
1. Steel-cut oats
– High in fiber, keeping you full without increasing acid production.
2. Avocados
– Rich in healthy fats and fiber.
3. Flaxseed meal
– A source of gelatinous fiber, sprinkle on oatmeal or smoothies.
4. Aloe vera juice
– Continue daily consumption.
5. Baked fish (low-fat varieties like cod)
– Excellent source of lean protein.
6. Asparagus
– Low-acid vegetable that promotes healthy digestion.
7. Quinoa
– A protein-rich, alkaline grain.
8. Apples (peeled)
– Provide fiber without irritating acid reflux.
Foods to Avoid:
• Carbonated beverages
– Increase pressure on the stomach.
• Alcohol
– Relaxes the oesophageal sphincter.
• Processed snacks
– Often high in fat, salt, and sugar, which can irritate the digestive system.
Habits:
• Exercise regularly (low-impact activities like walking) to maintain a healthy weight and improve digestion.
• Wear loose-fitting clothes to avoid adding pressure to the abdomen.
• Avoid late-night meals; stop eating at least 3 hours before bedtime.
Shopping List Proteins:
• Baked fish (cod)
• Chicken breast (skinless)
• Turkey breast (skinless)
• Baked fish (cod)
• Eggs (boiled or poached)
• Plant-based proteins (tofu, lentils)
• Melons (cantaloupe, honeydew)
Fruits:
• Bananas
• Melons (cantaloupe, honeydew)
• Pears
• Apples (peeled)
• Papaya
• Pears
• Kale
Vegetables:
• Spinach
• Kale
• Carrots
• Zucchini
• Broccoli
• Carrots
• Sweet potatoes
• Asparagus
Grains:
• Quinoa
• Oatmeal (steel-cut or rolled oats)
• Brown rice
• Quinoa
• Whole grain bread (no seeds)
Healthy Fats & Fiber:
• Flaxseeds (ground)
• Almond milk
• Chia seeds
• Flaxseeds (ground)
• Avocados
Drinks:
• Aloe vera juice (unsweetened)
• Herbal teas
(ginger, chamomile)
Final Tips to Reduce Acid Reflux:
• Eat slowly and mindfully to reduce overeating.
• Stay upright after meals for at least 2-3 hours.
• Hydrate adequately, but drink most fluids between meals to avoid diluting digestive enzymes.
• Practice relaxation techniques like yoga or meditation to reduce stress, which can exacerbate reflux symptoms.
This plan provides gradual adjustments that ease digestion and reduce acid reflux symptoms over time. Adapt based on your individual tolerance and preferences .