Do you wince in pain after inhaling your favorite spicy spaghetti dinner?

Does mom’s fried chicken cause a burning sensation in your chest?

Does Wine Wednesday end in you fetal-positioned with a package of Rolaids?

Chances You’re Suffering From Acid Reflux

This disorder occurs when bile or stomach acid rises into your food pipe, irritating the lining. While this happens to a lot of people once in a while, if you experience heartburn and acid reflux over twice a week, this may be an indication that you’re suffering from gastroesophageal reflux disease, or GERD.

Relief from GERD or even occasional acid reflux symptoms may include lifestyle changes or over-the-counter medication. Depending on your condition and specific situation, stronger medication may be necessary.

However, even though strong medication may sound overwhelming, it doesn’t have to come to that. Simply adjusting your diet and what you consume on a daily basis can help relieve symptoms significantly.

In this article, we’ll outline everything you need to know on how to change your diet, including introducing you to some awesome recipes for an acid reflux diet and sites that will guide you through the process effortlessly and deliciously.

What Is Acid Reflux or GERD?

What Is Acid Reflux Or GERD?

Acid reflux is a result of the lower esophageal sphincter malfunctioning.

This lower esophageal sphincter or LES is a ring of muscles that sits between the stomach and the esophagus.

Typically, these muscles open up to let liquid and food enter to the stomach, then close once it’s finished. However, with people who suffer from GERD, these muscles become weak or too relaxed, which allows contents of the stomach and the acid it develops to seep into the throat and esophagus.

Acid reflux or GERD creates irritation in the esophagus which leaves a bitter taste in our mouth and a burning sensation in our chest (heartburn).

Depending on the severity of your acid reflux or GERD, you may also experience nausea, a dry mouth, sore throat or a variety of uncomfortable symptoms.

If left untreated, acid reflux associated with GERD can cause esophagus inflammation that may lead to a condition known as esophagitis.

This makes it painful or difficult to swallow. It can also damage your esophageal lining which may lead to irritation and ulcers, which then may lead to bleeding or esophagus narrowing.

While a doctor may prescribe you a series of medications to treat GERD, the simplest, widely beneficial and most affordable way is to change your diet. This can also prevent acid reflux from happening at all.

What Makes An Acid Reflux Diet

man touching his chest

There are certain types of food that are known to be more difficult to digest than others and therefore can boost the amount of acid found in the stomach.

This, of course, leads to acid reflux and various GERD symptoms.

While the kinds of food that trigger these symptoms differ from person to person, the main culprits are:

High-fat foods


Spicy foods

If you’re saying, “Hey, those are all my favorite things to consume!”

Don’t Worry, You’re Not Alone

And while it’s important to avoid these types of food and drink, which may sound sad, there are a lot of other types of food that are just as, if not more, delicious and can actually prevent GERD symptoms

What You Should Be Completely Avoiding

One of the simplest ways to lessen your chances of experiencing acid reflux is by avoiding large meals.

So, instead of consuming two or three large meals, eat five to six small meals throughout the day.

It’s also recommended to eat your last meal at least three hours before bedtime.

While GERD or acid reflux triggers vary among individuals, there are some must-avoids that everyone can benefit from:

  • Spicy foods
  • Mints
  • Fried food
  • Carbonated beverages
  • Onions
  • Garlic

By avoiding these foods to start with, you’ll be able to significantly reduce your chances of developing or suffering from GERD or acid reflux symptoms.

Foods You Should Be Limiting

While the foods listed above are big “No’s” for anyone suffering from GERD, there are some drinks and food that are alright to consume, if in moderation. However, this being said, depending on your body and situation, some may still experience discomfort in consuming them, maybe more so than others.

Here are some foods and drinks that are alright to consume, but may trigger GERD symptoms, especially if taken in large amounts:


  • Mint tea
  • Tomato-based drinks
  • Alcoholic beverages
  • Coffee (regular or decaf)
  • Chocolate milk or whole milk
  • Carbohydrates
  • Croissants
  • Potato chips
  • Doughnuts
  • Pasta made with pesto or creamy sauces
  • Tortilla chips
  • Fruits and Vegetables
  • Fried veggies
  • Tomatoes
  • Citrus fruits (oranges, grapefruit and lemons)
  • Vegetables in cream sauces
  • Protein
  • Fried chicken
  • Fried meat
  • Sausage
  • Fried fish
  • Bacon
  • Pepperoni
  • Hot dogs
  • Fats
  • Butter
  • Gravy
  • Cream
  • Margarine
  • Desserts
  • Ice cream
  • Chocolate
  • Cookies, cakes and pies with high-fat content

What To Include In Your Diet

While the lists mentioned above may make it seem like you can’t eat anything, that is far from the truth.

There are many types of food and drinks available that will fill you to the brim while offering a symptom-free aftermath.

Along with these benefits, you can eat these types of food every day.

The trick is to create an acid reflux diet that consists of a variety of different of these foods. Try to hit all categories: lean protein, fruits and veggies and complex carbohydrates, along with healthy beverages as seen below:


  • Nut milk or low-fat/non-fat milk
  • Non-citrus juices
  • Non-mint herbal teas
  • Carbohydrates
  • Pasta
  • Oatmeal
  • Rice
  • Low-fat muffins
  • Whole-grain bread
  • Tortillas
  • Crackers
  • Boiled potatoes
  • Waffles
  • Pancakes
  • Fruits and Vegetables
  • Any vegetables with little fat or sauces added
  • Non-citrus fruits like melons, bananas and apples
  • Angel food cake
  • Frozen yogurt
  • Protein
  • Low-fat cheese or goat cheese
  • Lean meat such as fish and chicken
  • Beans
  • Peas
  • Low-fat yogurt
  • Lentils
  • Eggs
  • Tofu
  • Peanut butter
  • Healthier Fats
  • Low-fat salad dressing
  • Seeds and nuts
  • Small amount of sesame, olive, sunflower and vegetable oils
  • Low-fat mayo
  • Desserts
  • Frozen yogurt
  • Sponge cake
  • Hard candy
  • Sherbet

Taking on an acid reflux diet doesn’t mean you’re forcing yourself to kiss all your favorite foods goodbye forever.

Depending on your situation, you may only need to make a few simple changes to prevent GERD symptoms.

If your symptoms don’t seem to be improving with lifestyle and diet changes, make an appointment with your doctor to go through tests to check on the severity of your GERD condition and find the best course of treatment.

However, chances are your symptoms will ease up quickly after incorporating these new foods. To speed up the process, you could also take some natural remedies.

10 Best Recipes For Acid Reflux Diet

Now, it’s time to put all of those awesome foods into delicious meals.

Once you start incorporating these new ingredients into your diet, you’ll find it becomes easier to come up with recipes yourself.

All you need to do is substitute GERD-triggering ingredients with a GERD-soothing food.

However, to get you started, we compiled a list of the best GERD-friendly meals we could find. On top of that, we’ve also rated the meals so you can decide quickly which meal you should start with.

How We Choose Our Ratings

When it comes to recipes, you want to make sure the meal works for you, is easy enough to prepare and that the majority of people who’ve tried it think it’s delicious and worth the effort.

That’s because your time and the groceries you buy have importance to them, which is why we think seriously about our ratings.

We take public reviews, cooking time, prep time and ingredients into consideration when choosing our ratings to help you make an informed and confident decision.

Black Bean Burger

Black beans are on the GERD safelist and are also packed with fiber and protein which makes them a great addition to your new diet.

If you’re in the mood for a fatty burger that you just know will set your symptoms off, a low-calorie yet super delicious bean burger is an excellent alternative.

Tortilla chips and cilantro provide a southern flare while the eggs, green pepper and GERD-friendly seasonings make it a meal to remember.

Make sure you pack the patty firmly and leave them in the first to chill for an hour before cooking so that they don’t fall apart when on the pan.

We give this recipe a 4.9 out of 5 rating for being smart and super delicious

Chicken And Sauteed Mushrooms

Chicken and Sauteed Mushrooms

We give it a 5 out of 5 rating

Skinless, boneless lean chicken breasts are a healthy way to get your protein without setting off any GERD symptoms.

They’re easy to prepare, versatile and super delicious, as we all know.

This chicken with lightly sautéed mushrooms recipe is one to remember and will definitely make it onto your weekly dinner recipe rotation.

You can also throw in some spinach to sauté with the mushrooms and serve with a fresh baguette to soak up the veggie sauce.

We love this recipe. As long as you use minimal oil, this recipe will be gentle on your GERD symptoms and will leave you feeling satisfied and excited for next week’s meal rotation!

Asparagus Quiche

Asparagus Quiche

This recipe is awesome. Smart, delicious and GERD-friendly. We give it a 5 out of 5 rating.

Veggie quiche is a classic. And now, you don’t need to wait for a visit to your favorite cafe to enjoy it.

With this special recipe, you’ll also be able to avoid the GERD symptoms that are typically associated with this dairy-packed meal.

Instead of filling you up with fat, this recipe will fill you up with healthy protein and can have you sneaking back for seconds.

Golden Milk Ice Cream

Golden Milk Ice Cream

Your body will love this treat in more ways than one which is why we give this recipe a 5 out of 5 rating.

When it comes to anti-inflammatory diets, turmeric is typically considered the “wonder spice”.

The reason why this spice is so incredible for your health is due to its curcumin compound which helps treat arthritis, heartburn, joint pain and other symptoms associated with anti-inflammatory or heartburn issues.

Golden milk has become a popular health beverage for lots of people as it contains anti-inflammatory agents, natural ingredients and antioxidants.

This specific golden milk treat will help you battle any digestive issues or heartburn pains you have!

Spinach Artichoke Dip

Spinach Artichoke Dip

We give this recipe a 4.5 out of 5 rating for its awesome effort and smart ingredient swap, however, it doesn’t taste like the real thing. Still worth the try, though!

Say what?

A spinach artichoke dip may sound like a GERD symptom attack waiting to happen, however, this dip is undercover.

This delicious hot dip uses low-fat and lightly seasoned Alfredo sauce and GERD-friendly spices to use at your own risk.

Chocolate-Free Blonde-Brownies

Chocolate Free Blonde Brownies

We give this recipe a 4.7 out of 5 rating for doing the seemingly impossible.

If you suffer from GERD symptoms, chances are you miss chocolate – a lot.

While these brownies don’t actually contain chocolate, chances are you won’t miss it anymore after trying one.

Rich, chocolatey desserts tend to trigger heartburn, which is why a low-fat, high-fiber blonde brownie is exactly what you’re looking for.

Buyer’s Guide: Recipes For Your New Acid Reflux Diet

No matter what your situation is or how much you love your fried chicken and spicy taco meat, there’s always a reasonable, and sometimes even desirable solution.

Everything comes down to getting to know your body.

Once you start feeding it the things it needs, it will let you know and thank you for it.

All you need to do is be aware, get creative and show your body some TLC on a daily basis.