Gerd stands for Gastroesophageal Reflux Disease. This chronic disease produces toxins and stomach acid that flow directly to the esophagus. It often causes excessive discomfort, like a painful sensation near the chest, and 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
For breakfast, consider chia pudding made with chia seeds, Greek yogurt, and banana. 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. For example, 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. It is also easy to digest and, therefore, ideal for people suffering from GERD disease.
Lunch
For lunch, you can consider having grilled chicken breast combined with steamed veggies. However, do not add spices, as they can worsen your condition. Instead, keep it light yet nutritious.
Dinner
Following this 7-day GERD diet plan might initially feel challenging, but the results will be satisfactory. To begin with, set your dinner time menu by opting for some brown rice and steamed chicken. Additionally, stir-frying is a great option for individuals craving something delicious. However, please do not go 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. You can also add some green salads to add some natural goodness to your lunch menu.
Dinner
Whole grain toast and chicken soup are great choices. Additionally, you can have green yogurt for dessert.
Day 4
Breakfast
Start your day with garlic toast and scrambled eggs. As you know, eggs are also 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. So, 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. Additionally, this choice offers a nutritious twist on traditional pizza.
Day 5
Breakfast
Again, it’s time for some oatmeal topped with 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
For lunch, you can have brown rice, baked salmon fish, and many green salads. This lunch menu is delicious and healthy. However, 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 also delicious and nutritious, fulfilling your body’s nutritional demands while avoiding any acidic reactions. 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 seven-day GERD diet plan. For example, roasted chicken thigh with fresh slices of avocado makes a great lunch meal, as it energizes you for the day and fulfills your protein requirements.
Dinner
Brown rice, mashed potatoes, and baked salmon make a great dinner meal. This meal is rich in healthy fiber, lean proteins, and antioxidants, which makes it ideal for people with severe gastric issues like GERD.
Day 7
Breakfast
Smashed avocado with whole-grain toast can please your appetite without hurting your stomach. Moreover, this combination provides a nutritious and gentle option for your digestive system.
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 seafish and steamed lentils are good choices. Additionally, 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 exercise, 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.
Follow World of Heal for the latest health and wellness updates. For guest posting opportunities, contact us at affiliates[@]prasarnet[.]com!
Pamela is a creative content writer and editor with experience working with various multinational agencies. She is known for her dynamic approach and enthusiasm in publishing engaging and insightful articles.
