Gerd stands for Gastroesophageal Reflux Disease. This chronic disease produces toxins and stomach acid directly flowing to the esophagus. Such a condition often causes excessive discomfort, like a painful sensation near the chest. It also causes trouble swallowing. Although some effective medicines are available to manage the symptoms of GERD, dietary and lifestyle changes can cure this condition from its roots.
Individuals experiencing GERD must focus on a healthy diet and regular exercise. To make this task more accessible, we have designed a 7 day Gerd diet plan. This article also warns about what not to eat if you are diagnosed with severe gastritis. We hope you find this article informative and helpful.
7 Day Gerd Diet Plan
Day 1
Breakfast
Consider chia pudding made with chia seeds, Greek yogurt, and banana for breakfast. Avoid adding refined sugar, as this impacts the nutritional value of this pudding. Use dry fruits as toppings. At the same time, you can use honey to make it more delicious.
Lunch
Your lunch menu must include lean proteins and lots of green vegetables. Therefore, you must opt for grilled chicken and green salad. Prepare your salad using fresh seasonal vegetables like Broccoli, tomato, onions, carrots, cucumber, and cauliflower.
Dinner
Baked items are good to go as your dinner-time meals. A baked Salmon fish stuffed with boiled veggies can please your appetite and offer the needed nutrition.
Day 2
Breakfast
Opt for a lightweight yet nutritious breakfast like oatmeal. Oatmeal is easy to digest and ideal for people suffering from Gerd disease.
Lunch
You can consider having grilled chicken breast combined with steamed veggies for lunch. Do not add such spices, as spices can make your condition worse. Keep it light yet nutritious.
Dinner
Following this 7 day gerd diet plan might initially feel challenging, but the results will be satisfactory. Set your dinner time menu by opting for some brown rice and steamed chicken. Stir-frying is a great option for individuals who are craving something delicious. However, do not go for deep frying, as it harms your health.
Day 3
Breakfast
Enjoy a banana smoothie made with fresh banana, protein powder, green yogurt or almond milk, and fruit toppings. To make it more delicious, add vanilla essence. This healthier version keeps your appetite full while supplying your body with nutrients.
Lunch
Keep the lunch menu healthy and delicious. Go for a homemade tuna sandwich. This is the most loved lunch meal for health-conscious people. Also, you can add some green salads to add some natural goodness to your lunch menu.
Dinner
Whole grain toast and chicken soup are great choices. For dessert, you can have green yogurt.
Day 4
Breakfast
Start your day with garlic toast and scrambled eggs. As you know, eggs are a great source of protein and fulfill your nutritional requirements. Therefore, adding eggs to your breakfast menu would be an ideal choice.
Lunch
Brown bread and chicken soup make a nutritious lunch meal. They are rich in nutrients and don’t produce an acidic reaction.
Dinner
You must be bored eating those same steamed foods. Let’s take a small, refreshing break here. For a refreshing change, you can opt for a whole-grain pizza stuffed with many vegetables, chicken toppings and homemade cheese.
Day 5
Breakfast
Again, it’s time to have some oatmeal topped with some slices of apples, bananas, Avocado and strawberries. You can also use dry fruits as your toppings. This breakfast might not please your taste buds but will help eliminate Gerd’s painful symptoms.
Lunch
You can have brown rice, baked salmon fish, and lots of green salads for lunch. This lunch menu is delicious and healthy. Just make sure not to add any additional spice to it.
Dinner
For dinner time, let’s keep it healthy yet delicious. Poached eggs and whole-grain toast would be ideal for individuals dealing with Gerd yet still craving something tasty.
Day 6
Breakfast
Greek yogurt is considered the healthiest version of yogurt. It’s delicious and nutritious, fulfilling your body’s nutritional demands without triggering any acidic reaction. Hence, you can consider having a healthy amount of Greek yogurt along with some dates, nuts, and almonds.
Lunch
Let’s aim for a healthy and delicious lunch on the sixth day of this 7 day Gerd diet plan. Roasted chicken thigh with fresh slices of Avocado makes a great lunch meal, energizes you for the day, and fulfills your protein requirements.
Dinner
Brown rice, mashed potatoes, and baked salmon can make a great dinner meal. This healthy dinner meal is rich in healthy fiber, lean proteins, and antioxidants, making it ideal for people with a severe gastric issue like Gerd.
Day 7
Breakfast
Smashed Avocado with whole-grain toast can please your appetite without hurting your stomach.
Lunch
For lunch, Quinoa salad and chicken soup are great choices. Both are lower in fat, offer essential nutrients, and promote liver health.
Dinner
End your day with something nutritious and easy to digest. Baked sea fish and steamed lentils are good choices. Ensure you bake the fish well to get the most out of it. Do not engage in deep frying, as fried items should be restricted for a while.
Foods That You Shouldn’t Eat
Following this 7 day GERD diet plan and taking your medicines on time will help you recover quickly. However, you should also restrict yourself from eating the below-listed foods
- Citrus fruits like oranges and grapes
- Chocolate
- Coffee
- Fried junks
- Processed or readymade juice
- Spicy foods
- Foods that contain saturated fats
- Deep fried items
- Alcohol
Final Thoughts
GERD is a severe health condition that requires a healthy diet plan, moderate workout and proper medications. By following our 7 day gerd diet plan, you can see progress and relieve yourself from those burning sensations. However, make sure to eat your meals, as this can make your condition worse. Also, remember to drink enough water to purify your system well. Last but not least, prohibit all kinds of ill habits like overdrinking, excessive smoking, late-night partying, and eating junk.