Gerd Diet [Ultimate Guide 2020 | 9 Simple Rules to Follow]

The Definitive Guide (2020)

Have you ever heard about the Gerd condition? What makes it hurt and what helps most? Did you know there is a Gerd diet that helps?

Does the pain affect your sleep, appetite, physical activity, emotions and relationships with others?

If you are not sure what you have is GERD then you are in the right place to find all these answers! Keep reading and I promise you will satisfy your curiosity!

Let’s dive right in.

Don’t have time to read the whole guide right now?

No worries. Let me send you a copy so you can read it when it’s convenient for you. Just let me know where to send it

(takes 5 seconds):


Chapter 1

What is GERD?

Chapter 2

The Gerd Diet

Chapter 3

Foods to Avoid

Chapter 4

Foods to Eat

Chapter 5

Cons of the Diet

Chapter 6

Your Favorite Celebrity also has GERD

Chapter 7

Diet and Workouts

Chapter 8

Why Choose Diet Over Pills

Chapter 9

Daily Menu with Recipes

Chapter 10

GERD During Pregnancy


What is GERD?

In this chapter I’ll answer the question: “What is GERD?”

If you ever wondered what is the definiton of GERD you will find this chapter very useful.

I’ll also show you why knowing about the condition may help you in 2020.

Let’s get started!

What is GERD?

If a circular muscle, which name is a lower esophageal sphincter (LES) is soft or doesn’t tighten properly a stomach acid leaks the wrong way back into the tube that connects your trachea to your stomach (your esophagus) and that’s called acid reflux.  

If it happens often and doesn’t get better, it becomes permanent and it’s called gastroesophageal reflux disease (GERD)

GERD is the chronic version of acid reflux.

The seriousness of the disease is probably related to the diet and lifestyle of the individual.

Check the symptoms of the problem:

Main symptoms:

  • heartburn, which is a burning pain in the chest

It is something people often think of a heart attack pain. Nevertheless, the heart has nothing to do with this specific trouble.

Some people may describe it as discomfort that moves up around the neck and others would stretch that is located behind their breastbone.

  • Trouble swallowing (especially if the person is lying down)
  • Difficulty breathing is one of the most frightening symptoms when dealing with GERD. Shortness of breath is also called dyspnea. It happens when stomach acid flows in the lungs essentially during sleep and leads to bumping on the airways.

Less common symptoms:

  • a sore throat
  • food regurgitation
  • burping
  • hiccups
  • changing to the voice
  • Some people also encounter nausea after eating.

If these symptoms happen more than twice a week for a period longer than 3 weeks, it might be a good idea to see a doctor. The acid reflux might have become chronic and turned into GERD.

A curious fact is that Around 20% of the world population has experienced GERD in one form or another.

If you feel like you have some of the symptoms of GERD, don’t panic!

This malady is highly treatable with the simple rules in this article.

Yet, before taking action on your own, you have to go to see a doctor! He knows best what’s the best option than all the information you will find on the internet.

Now after having a basic knowledge of what GERD means let’s jump into the different medical treatments!

Medical Treatment

If you are this kind of person, who loves taking medicines you will find this part very useful. Nevertheless, if you are not a big fan of pills just jump into the lifestyle changes you can make right now!

If you decided not to go into the lifestyle options you probably want to take tablets or are just willing to broaden your mind. More or less let’s dive into the different medical treatments.

Without a prescript, individuals can buy different medications to treat GERD like Gaviscon, which offsets stomach acid.

Medical TreatmentAnother Over-the-counter (OTC) medicine is proton-pump inhibitors, (PPIs)  which can minimize the production of stomach acid for up to 12 hours.

Doctors usually suggest using PPIs for long-term treatment, when the symptoms are more critical.

People can also buy H2-receptor blockers, which may have a comparable effect.

They don’t usually relieve symptoms as quickly as antacids, however, they can work up to 12 hours like the PPIs.

Prescription medications are also useful because of the acid-blocking drugs and the stronger acids they include.

Yet, they reduce the level of stomach acid

This acid has a big role in the absorption of vitamin B-12 when absorbing food. 

Consequently, the continual use of PPIs, H2-receptor blockers, and antacids usually lead to vitamin B-12 deficiency.

Baclofen is another medication that can be used to control the symptoms. It works by decreasing the use of the lower esophageal sphincter. 

Despite the fact that it helps with that, it also has cons like confusion and fatigue.

GERD can worsen and turn into other diseases if not treated on time.

These includes:

  • Barrett’s esophagus: The cells lining the esophagus can change into cells comparable to the lining of the intestine. This can lead to developing cancer.
  • Respiratory problems: It is possible to breathe stomach acid into the lungs, which can produce a range of problems including asthma, hoarseness, laryngitis, chest congestion, and pneumonia.
  • Esophageal structure: In this situation, the esophagus becomes narrow, making it difficult to swallow.
  • Esophagitis: This is an infection of the esophagus.

We will look through the different surgery operations for the condition in order to have a clear picture of GERD in your mind..

Surgery for GERD

Surgery may be the right option for you if you cannot make a change in your diet, lifestyle or you can’t take a drug to treat it for some reason.

If you don’t mind reading for surgeries keep going, on the other hand, you can jump into a more pleasant topic like diet and lifestyle changes in chapter 4

Firstly, surgery should be your last option because it hides many risks. 

It is usually not advised unless the other two options have failed.

There are two of different surgical options for GERD.

The first procedure is called Fundoplication. In this surgery, a surgeon wraps the top of your stomach around your lower esophageal sphincter (LES) to tighten the muscle and prevent acid reflux.

This is the most common type of surgery for GERD. It’s usually done as a minimally invasive laparoscopic procedure.

According to the National Institute of Diabetes and Digestive and Kidney Diseases Fundoplication may benefit you in the long-term control of acid reflux.

In the second procedure – LINX device, the surgeon puts a ring of tiny magnetic titanium beads around the area where the stomach and esophagus combines.

The magnetic ring enables food to pass through into the stomach while keeping the area closed when no food is present.

Now leave the surgeries aside and take a look into our specialized tips for Gerd diet made for you!


What is Gerd diet?

Before we dive into the step-by-step Gerd diet explanation and tips you should know that there are many diets that can get you in shape but Gerd diet can also help you cure chronic acid reflux!

For this reason, making a change in your food choices and following the Gerd diet can make your life a lot easier.

Now, let’s jump into the heart of the diet.

What is Gerd Diet?

There are many benefits of being on a Gerd diet. Furthermore, let’s begin with the habits the diet establishes. 

To start with, Gerd’s diet accumulates healthy habits that reduce symptoms. The diet includes a fair variety of micro and macronutrients and healthy foods, which help with decreasing and maintaining weight for long.

Having knowledge of these nutrient-dense foods removes the need for binging on foods and beverages, which aggravate Heartburn.

If you have GERD and get Heartburn often, you can benefit from the diet plan by following it in the long-term.

Even if you experience symptoms seldom, becoming familiar with the triggering foods can help you limit experiencing symptoms.

health benefits

Here are 7 tips to start with and your body will thank you:

  1. quit eating and lying down afterward
  2. stay away from the bed at least 2 or 3 hours after eating
  3. eat small portions of food, rather than big ones
  4. use smaller plates. This trick misleads the brain. The plate appears full and the brain says the food is more than enough.
  5. raise the head of your bed by 6-8 inches or around 15-17 centimeters. Just place blocks under the head of your bed
  6. avoid tight-fitting clothing
  7. avoid fast food because it is very high in fat

Moreover, increasing your daily fiber intake is also prescribed.

There are many studies, which prove that an increase in the fiber intake of the individual leads to a decreased number of heartburn incidents and a reduced number of times acid backed up. To put this to the ultimate test, experts asked individuals to add 15 grams of fiber to their diet.

The results were obvious – it worked. You know that high-fat foods are not suggested if you have GERD. The reason for that is again increasing in the stomach-acid.

When you consume fatty meals the muscles in the lower esophagus relax, which causes acid reflux.

As we know, being overweight puts you at a much higher risk of having GERD.

So, you have guessed it right!

Losing extra weight is one of the best options to prevent the condition. You can do that by simply increasing your daily activity or starting a diet.

Now, let’s jump into the most important part of the article – chapter 3, where you will learn whether any foods trigger the condition and what foods you should avoid in the Gerd diet.


Foods to Avoid in a Gerd Diet

Now you have a basic knowledge of what Gerd diet means. However, there are foods that are not recommended for anyone struggling with GERD and foods that are highly inconvenient for you because they trigger symptoms. 

Its no secret that content is the key that gives you the best knowledge on certain topic. That’s why I will give you a detailed information on the subject in this chapter!


Start with chapter 3 now to get the information you need!

Here it comes. However, before giving you a list of the foods, I want to stretch that you should not be worried about sacrificing your favorite foods.

At least not for too long. Getting rid of some of them may be beneficial for your current condition in the short and long-term.

We will delve deeper after a while but first, take a look of the basic Triggering foods for GERD here:

  • Chocolate (Sorry, chocolate lovers, but you have to restrict eating it)
  • Smoking (you will argue that it is not a food, I know, but I must stretch it here)
  • Garlic
  • Onions
  • Spicy and Fried food
  • Tomatoes and citrus fruits
  • Mint

foods to avoid

Now let’s make this wider with details…

  • Let’s start with the Soups:

You should totally avoid all full-fat soups like high-fat, creamy soups. You should also stay away from the tomato, onion, or French onion soup.

Meats like sausage, bacon, fact back, salt pork, heavily marbled beef. Any fried, breaded or pan meat, poultry, anything marinated in spicy, barbequed or tomato sauces, fish, shellfish, any meal with gravy, chili, pizza, and tacos are all not advised!

  • Dairy products:

If you are used to drinking a glass of Whole fat milk for breakfast it may be a good idea to change it with something like low-fat milk or drink water instead. You should also remove high-fat cheeses and cheddar from your daily plan, as well as full-fat sour cream, butter, and your favorite chocolate too.

According to the American College of Gastroenterology’s clinical guidelines for the diagnosis and management of GERD dairy isn’t a cause of Heartburn. Despite this fact, high-fat dairy products, like chocolate, can relax the sphincter and potentially cause Heartburn.

  • Vegetables are your best friends unless they are fried, creamed, spicy, and if they are not onions and tomatoes.

From the fruits, you should avoid oranges, tangerines, tangelos, grapefruit, lemons, limes, any dried fruit, any creamy fruit dishes.

– A little tip here is to supplement with Vitamin C because there is plenty of it in the foods you cannot consume.

For the favorite part of most individuals – Desserts. You shouldn’t eat sweets like chocolate desserts, creamy desserts, high fat desserts like ice cream, cheesecake, and different pies.

  • Cereals and Bread 

Any high-fat bread/cereal, any bread made with milk, pasta with tomato sauce, or creamy or cheesy rice dishes are not prescribed.

We covered most of the foods but what about the different beverages?

You should resist the coffee, (regular or decaffeinated), instead, try non-mint herbal tea. Citrus juices, cocoa, and alcohol in any form are also not suggested.

Carbonated drinks with and without caffeine should be avoided. 

  • Smoking is another big issue when dealing with GERD. As you know nicotine weakens the lower esophageal muscle. For this reason, you should stop using tobacco in all forms. Smoking also worsens your situation because it can badly harm your lungs. Coughs, colds, wheezing and asthma are just the start. You can also develop lung cancer.

No one wants to get ill, right? So, stop smoking now!

Chewing gums and hard candy raise the amount of swallowed air, which causes belching and reflux.

These two aggravate acid reflux and should be avoided:

  • spearmint and peppermint
  • all animal or vegetable oils.

This is the full list of the foods you shouldn’t eat. Yet, it is completely individual whether you get triggered by food or not!

Now you feel like you don’t have anything to eat or drink, right? Don’t worry! Later in the article, I will give you a detailed Gerd diet meal plan like this one here, which is easy to follow and is full of micro and macronutrients.

It will include the number of calories in every meal and will give you the exact proportion of macronutrients (proteins, carbohydrates, and fats.)

I feel you right now, you are asking yourself what is even left to eat? Don’t worry! We got you covered in Chapter 4 where you get the list of the foods you can have plenty of!


Foods to Eat in a Gerd Diet

You have learned about all the foods you have to avoid. Now, you will get knowledgeable of all the foods you can enjoy. How can you take the maximum from the Gerd Diet?


Read this chapter to find out.

Do not feel sad about the previous list! These are only recommendations and as I said it is individually determined.

For this reason, is it not a bad idea to start writing in your food journal.

Keep yourself aware of the foods you eat. If something triggers a symptom write it down in your journal!

Now I want to give you the same list but with the foods, you are allowed to eat. We will stick to the same principle.

From the soups, you can eat fat-free and low-fat based soups like chicken noodle soup or broth-based soup, however, make sure to remove the onions and tomatoes.

The meats are quite simple.

Stick to broiled or any plain baked steamed lean beef. Any low-fat chicken, fish, and turkey are good, however, they  shouldn’t be fried. Canned fish or canned turkey are good-to-go options.

The dairy products are logical.

Skim milk, low-fat milk, low-fat yogurt are good options for adding to your breakfast. Low-fat or fat-free sour cream, low-fat cottage cheese, and cream cheese is also a good alternative.

Vegetables are all good if they are raw. Broiled, steamed, or backed is also suggested.

Fruits could be eaten on the same principle. Raw, boiled, or baked. Apples, berries, melons, peaches, and pears are the perfect choice.

Desserts like low-fat baked goods are an option. Keep in mind that there must be less than 3 grams of fat per serving.

Take a look at this Blueberry Muffin recipe with 163 calories per serving, as well as:

  • Protein – 7
  • Carbs – 28
  • Fats – 3

You can also eat fruit pops (not citrus pops) and low fat or fat-free puddings.

Bread & Cereals and Grains are recommended again if they are made with non-fat ingredients.Foods to Eat

Drink water, fruit juices (except citrus ones). Tea is an option, but be careful because your sensitivity levels for decaffeinated beverages may be raised. 

As we mentioned early in the article high fiber diet decreases the risk of getting heartburn. Fibers also make you feel full, which minimizes the chance of a person overeating.

These are foods with a big amount of fibers, which you can add to your Gerd diet:

  • root vegetables like sweet potatoes, carrots, and beets
  • green vegetables such as asparagus, broccoli, and green beans
  • couscous, brown rice and whole-grain oatmeal

Watery foods are also a good choice because they weaken stomach acid.

Foods with a high percentage of water are:

  • Watermelon
  • Broth-based soups
  • Lettuce
  • Cucumber
  • Celery
  • Herbal tea

Alkaline foods, which are foods higher in Ph help neutralize strong stomach acid.

  • Bananas
  • Nuts
  • Fennel
  • Melons
  • Cauliflower

You already know some of the Alkaline foods and how they offset stomach acid.

You are wondering. Can an Alkaline Diet heal your acid reflux?

The answer is simple. Eating less acidic foods and changing them with more alkaline ones leads to reducing the backflow of acid into your esophagus.

Acidic foods are foods with a lower pH like:

  • Sugar
  • Certain dairy products like whole milk
  • Processed foods
  • Fish
  • Sodas and other sweetened beverages
  • Processed meats such as turkey or corned beef
  • grains

Alkaline foods, which offset the acidic content of your stomach also paralyzed the effect of your reflux.

Here is a full list of these foods:

  • All kinds of Beans, including broad beans, navy beans, green beans, lima beans, pinto beans, lentils, and sprouts
  • Nuts and Seed like sunflower seeds, sesame seeds, pumpkin seeds and almonds
  • Most fruits, especially bananas, watermelons, figs, and pomegranate
  • Unsweetened yogurt
  • Most of the vegetables (the greener, the better) like spinach, okra, cucumber, beetroot, carrots, broccoli, coriander, sweet potato, eggplants, peas, pumpkin and radish

Tip number one here is to hydrate yourself.

I know how busy you are and how you forget to drink water.

Nevertheless, you should drink a minimum amount of 8 glasses or 2 liters a day. This surely means more trips to the toilet but it is for a good reason.

As you already know alkaline foods have a higher pH. That means if you experience acid reflux it is a good idea to start drinking Alkaline water (pH 8.8) It helps with reducing reflux symptoms.

Alkaline water is accessible in your nearest store, so you won’t have a problem finding it.

On top of that, always check with your doctor or nutritionist to understand if this change will help you with GERD.

Some of the best Heartburn Home Remedies are:

  • Milk (non-fat or low-fat) 
  • Yogurt (low-fat)
  • Ginger – best digestive aid for its medicinal properties (ginger TEA helps heartburning)Ginger, lemon and tea for curing GERD
  • Apple cider vinegar (but only in small amounts with warm water and with meals) – big amounts can create irritations

An optimum amount is around one teaspoon to a tablespoon.

  • Lemon water and honey (again put a SMALL amount of lemon juice in warm water and a touch of honey) – honey is a natural antioxidant

Again one tablespoon of lemon juice should be enough.

Different relaxation procedures are also a thing to keep in mind. GERD itself can be very stressful. If you have never tried yoga now would be the perfect time to do so!

Yoga has a large amount of benefits to provide that mind-body awareness.

yoga gerdSince esophageal muscles play a big role in keeping stomach acids down where they belong, it may be beneficial for you to learn techniques that can relax your mind and body. Yet, if you are not a big fan of yoga you can try meditation, however, keep in mind that there is nothing magical in meditation.

Yet, it is one of the best ways to get to know yourself. People these days are so distracted by electronic devices, friends, relatives, etc…

Why not be the person who has achieved peace with himself? Meditation has also proven to be the best way to face your problems and find solutions.

Now you know why very few people practice this technique. Most of them don’t want to face their problems. They ignore them and always find a way of keeping themselves busy.

You get the point. Place yourself in a quiet room and focus on your breathing.

Try to make meditation a habit. Do it every day for only 20 minutes. Not only you will be aware of any “hidden” problems, but you will also reduce your stress levels and feel more energetic.

More than that, this post is not about meditation but with its help, you will get through GERD easier.

Another useful advice that anybody can do is when dealing with the condition is to stand up straight.

You have probably heard that when you were a kid. Your posture can provide to heartburn. Therefore, if you are sitting or lying down, try standing up. If you are already standing up, try standing up more straightly.

An upright posture puts less stress on your esophageal sphincter (LES). Your LES is a ring of muscle that helps stop stomach acid from rising to your esophagus.

Here is a bonus of 8 extra Diet tips for GERD:

  1. Eat whole foods
  2. Wait an hour before training
  3. Manage your weight
  4. Restrict alcohol consumption
  5. Avoid stress
  6. Wear loose clothes
  7. Enjoy smaller portions
  8. Take a leisure walk after a meal

We covered everything from the recommended foods to eat, home remedies, and a couple of useful tips for GERD at home. Now let’s see what are the negatives of the Gerd diet.


Cons of Gerd Diet

You shouldn’t feel ungraced when being on the Gerd diet. The biggest barrier people face is to get rid of their favorite foods for a while.

Although we covered most of the eatables you shouldn’t consume, there is still a wide variety of tasty foods you can enjoy.

The Gerd diet doesn’t show any major nutrient deficiencies and contains all the food groups recommended in the U.S Dietary Guidelines.

cons when being on Gerd diet

In many ways, it looks like the Mediterranean Diet. You consume a lot of leafy beans, low-fat proteins, and plenty of vegetables.

Some experts even believe that the Mediterranean Diet may be as effective as medications when treating patients with GERD condition.

Like every diet has cons, Gerd’s diet is not an exception.

One of the difficulties you can face when starting the diet is the initial phase.

Some people minimize their going outs, reject friends’ invitations for public events and meetings. They become less social, because of the fear of triggering any symptom by eating food. Don’t be like them when you are beginning the diet!

As we mentioned the triggering foods are just a guideline since everyone reacts individually. Moreover, knowing how your body reacts to a specific type of food is helpful.

If you make smart choices, the diet won’t stop you from eating at restaurants and having a great time at social events with friends or relatives.

Once you identify your triggers, you will be more aware and self-confident.

Another con of the diet is the decreased energy levels of many.

At first, you will be feeling a bit moody and frustrated. 

For instance, you are eating pizza 3 times a week. Now you have to cut it because of the constant symptoms of GERD that you experience. You’ll be frustrated because you need to get rid of one favorite food and your energy will dropdown. Don’t worry! It is just for a while. Furthermore, when you are eating your favorite food you are happy and you release – dopamine, which is the hormone of happiness.

When you stop releasing dopamine from eating pizza you feel melancholy. Your “dopamine rush” is now gone. 

However, in the long-term, the benefits from the Gerd diet will surpass the cost and after a small period, you will stop craving for pizza.

You will release dopamine for other reasons.

For example, losing weight. That’s possible when you are in a calorie deficit. (you are burning more calories than you consume) If you remove these extra kilos you will feel happy and the dopamine rush will hit you again.

The price is another obstacle people face. Overall, the Gerd diet isn’t expensive. However, eating only low-fat meats might be a problem because they are a bit pricey than high-fat counterparts.

You also have to buy more fruits and vegetables, which may also be more expensive if you are used to buying low-priced processed foods like chips, sugary cereal and foods with added sugar, and sodium in general.

To sum up, you may find tough managing your social life at the beginning of the diet. You may also feel a drop in your energy levels. You can also find the diet expensive and unsustainable because of that.

My tip for you here is to be patient enough to see the benefits of the Gerd diet!

In the next chapter, we will look at famous people who had GERD condition and see how they dealt with it.


Your Favorite Celebrity also has GERD

  1. Bill Clinton

When former President Bill Clinton was in the White House he suffered from acid reflux, which became chronic. He had the major symptoms like Heartburn, which caused him experiencing quadruple bypass. In the beginning, he acted like there were no symptoms at all. Yet, Clinton realized that without a change things will worsen.

Consequently, he started a strict vegan diet and withdrew from eating all of the triggering foods. His stubbornness was one of the main reasons he got GERD in the first place. I have to stretch, please listen to your doctors to make things better! Don’t be stubborn like Clinton and learn from his error!

  1. David Draiman

Disturbed’s frontman David Draiman has also started a strict diet to deal with acid reflux. In an interview, he speaks about how he was able to maintain his profession with this extreme condition.

He explains that some of the basics he needed to do like dodging going to bed after eating and avoiding fried oily foods that aggravate the symptoms were the hardest. He also quit smoking when being on the road. One of his famous quotes is “So much for sex, drugs and rock “n” roll, huh?”

  1. Barack Obama

I know it seems like it is presidential. So, pat on your back! 

When Obama was having a meeting at Prince William Monday one journalist asked how’s the President’s throat, referring to his health. He replied that he was feeling good. On the other hand, The President’s vocal cords were found to be raw and swollen, which is a typical sign of acid reflux.

He was also diagnosed by a throat expert who performs endoscopy. Obama dealt with acid reflux by cutting most of the triggering foods like spicy, fried, and greasy foods.

  1. John Elway

Football legend John Elway, who fought with gastroesophageal reflux disease (GERD) for more than a decade says that he took antacids to fight the disease. 

“But as time went on, the pills helped less and less.” The football superstar moans about not going to the doctor as soon as he realized about GERD. Now he keeps it under control with diet changes and medications.

  1. Jim Palmer

Jim Palmer, one of the greatest pitchers in baseball history and a former player of Baltimore Orioles shares that he experienced GERD during and after his professional career. 

He felt severe heartburn for many years but thought it was normal. He also postponed seeing a doctor for several years like Clinton and the logically happened. His condition got worse. He didn’t worry much about the heartburn until his voice became dry while broadcasting. He started taking PPIs and made a change in his diet and lifestyle.

As you can see all of them started a diet, which means this is the sustainable long-term way to fight GERD.


Gerd Diet and Workouts

If you are a gym addict like me or just love to train but have gastroesophageal reflux disease you are wondering whether you can provide yourself with all the required nutrients and compete at a high level.

The answer is not quite simple. It depends on many factors but let’s put ourselves in the shoes of a bodybuilder to understand better. Bodybuilders have different goals than a man who wants to look better for the summer or the average workout junkie.

Bodybuilders eat “clean” food with plenty of fruits and vegetables. By decreasing their fat intake, they are also decreasing the overall calories for the day.

In addition, if they are preparing for a competition this is compulsory for reducing body fat percentage and getting in shape.

Workout junkie making gains

As you see if you are a bodybuilder and your goal is to lose weight the Gerd diet will work.

You are still taking all the required micro macronutrients his body needs and still stick to the Gerd diet recommendations.

On the other side, if you are in a calorie surplus (that means eating more calories than you burn) you will have some problems.

When you are eating high-fat meals, which is unavoidable if you want to gain weight, you are putting yourself at risk.

Large meals fill the stomach and put tension on the LES (lower esophageal sphincter).

Again, stick to whole minimum-processed foods like raw vegetables and low-fat meats. Stay away from trans-fats like Crookers, crackers, frozen pies, frozen pizza, and all fast foods.

If you constantly buy processed foods read the label and be careful. It is individual whether you get triggered but it is your responsibility to know what foods trigger symptoms.

Remember that eating high carb meals 2 hours before bed-time might result in an evening puking.

High carb foods are:

  • Sweet potatoes

  • Potatoes

  • Pasta

  • Rice

  • Rice Cakes

Do not totally eliminate the carbs in your evening dish, just keep in mind not to overeat them!

Always check with your doctor before taking action on your own!

These are only bits of advice, which may or may not work for you!

As a general rule avoid eating large portions of food! Eat at smaller intervals (like 2 hours) and eat less. You can still hit your calorie necessity for the day.

Be consistent and you will gain muscles in the long-term. Remember, bodybuilding is a marathon, not a sprint!

Keep your acid reflux under control and slowly put muscle tissue. You can both enjoy living healthy and lifting weights. Do it with caution and follow the Gerd diet carefully!

Be consistent and don’t give up. Results will come if you don’t quit. Bodybuilding is all about passion. Make no excuses and do it smartly.

Now, let’s see why diet is much better than all the medical treatments in the world.


Why Choose Diet Over Treatments?

I hope that I satisfied your curiosity about training when being on Gerd diet!

Now, you will learn why putting yourself on a diet might be a better option when having a chronic acid reflux.

Instead of taking a pill after pill, making a change in your lifestyle is beneficial.

You will not only minimize consuming chemistry as form of pills, but you will also avoid the “knife”

Now, jump right into the chapter and see for yourself!

What is the main purpose of a diet? By definition, diet means regulating a person’s food intake to improve a physical or psychological condition.

Diet is mainly used for the reason of reducing obesity, and what is believed to be excess body fat. A balanced diet is important since our organs and tissues need proper nutrition to function effectively.

Remember that you can lose body fat and gain muscle at the same time without moving the scale much. That’s called body recomposition

Without good nutrition, our bodies are more predisposed to infections, diseases, fatigue, and poor performance.

As we mentioned earlier in the article our Energy levels depend on what we eat. Believe it or not, sometimes the more you consume, the less energy you feel.

Have you heard the cliché “You are what you eat.”? A healthy diet is a balanced one. Gerd’s diet is a healthy diet.

I don’t want to be rude but who wants to take pills for getting better, instead of starting a diet and losing weight?

I have a better idea. You might be tired of all restrictions but that’s the moment when you understand what you are made of. Make it a habit! Do you know that the time it takes us to build a habit is around 2 months or 66 days to be exact? 

You may also be tired of taking the “right” decision in terms of food choice but believe me, all restrictions you have put on your body will be worth it at the end. Put the necessary work and enjoy the rest of your life!  

Pills also have many side effects. To start with, they are chemically heightened. They don’t come from nature. They should be your last choice but as I see you are still reading this article. This tells me that you are willing to adapt to your new lifestyle and eliminate the pills in it.

Give something to get something. Put some effort and love yourself for that! There is no magic wand that can get the things done for you. You are the wizard in your life and only you can create this magic.

I know it sounds intuitive but why choose to get surgery or taking pills, which can put your life in danger, instead of eating healthy? Just implement a new lifestyle. If you have fallbacks, come back stronger with no regrets and keep following the diet. You’ll be grateful for not giving up.

Always ask yourself this specific question (why).

Search for the “why” in your life in every situation. Don’t give up on your dreams and chase them! Life is full of opportunities and it depends on us whether we will benefit from them and live the life of our dreams!

To sum up, maintaining a balanced diet gives you more benefits than any other treatment for GERD. It is the most accessible cure for this condition and it is the most beneficial in the long-term. Choose it over other treatments and you won’t regret your choice!

This was a different chapter from the article but I wanted it to leave an impression on you and show you the right way for the future. Even if you don’t struggle with GERD you might find this passage useful. Take these words for something to think of! I want to motivate you to make the right decision.

Now let’s jump to the last and most delicious part of this article – some Gerd diet recipes


Daily Menu with Gerd Diet Recipes

I hope you saw all positives from deciding to change your lifestyle for good.

If not so, you will change your mind after taking a look into this mouth-watering recipes that fit amazingly in the Gerd diet.

In this chapter you will take a look into my favorite micro and macro friendly recipes for the Gerd Diet

We’ve almost come to the end of this helpful friend of yours.

But I can’t leave you before giving you my top 6 recipes for GERD. As I promised calories and macros will be included. 

Let’s start with a couple of breakfast options.

The first breakfast option is high in protein, medium carbs and low-fat

Oatmeal breakfast combines with eggs and honeyAs you have guessed it this is oatmeal. You have probably heard a thousand times that oats are incredibly nutrition-dense food.

They are rich in antioxidants and contain a good amount of fibers. They can improve blood glucose control and are very filling.

Oats are also a great start of the day because they are an energy boost for your organism. They are loaded with important vitamins, minerals, and antioxidants.

Oats are also a great pre-workout meal (45 minutes before) for you because they give you the required energy to “kill” your workout.

If you combine them with 2-3 egg whites, a whole egg, veggie, and protein powder you will get a delicious outcome.

Simply put 70 grams of oats in a bowl and add water. Microwave it for around 1:30 – 2 minutes until the oats absorb the water.

Add 20 grams of protein powder with your favorite taste (except chocolate) and add 10 grams of honey in it.

Combine this with 1 whole egg and 2 egg whites and cucumber and you’ll get all the necessary micro and macronutrients.

A little tip here is to be careful with oatmeals. As you have read they have many benefits. Nevertheless, they can quickly become not a good choice if we put too much sugar. They will have higher calories and won’t be so healthy anymore.

In numbers it will look like this:

  • Calories – 520
  • protein – 43
  • carbohydrates – 60
  • fats – 14


If you don’t know how we count calories and macros this is a simple explanation.

1 gram of protein has 4 calories

1 gram of carbs has also 4 calories

1 gram of fats has 9 calories

Someone will ask if I count them on paper. There is a smarter thing to do.

I use an app called “MyFitnessPal”

In this helpful application, you can add the foods you eat and see how many calories and macronutrients they have.


The second breakfast is pancakes.

Healthy pancakesPeople love pancakes. Yet, they always put chocolate and sugar syrup on top of the pancakes. I’m sure that’s something you are guilty of doing. Don’t worry, me either.

If you are suffering from GERD, however, you know that high-fat foods are something to stay away from.

Today I am going to offer you a healthier version of this famous breakfast, which fits the Gerd diet perfectly.

You have two options here:

  • Salty pancakes
  • Sweet pancakes


If you are a fan of salt pancakes simply put

1 whole egg and 3 egg whites in the blender.

Add 100 grams of oats.

Add 200 grams of spinach.

Add a pinch of salt.

Add a dose of protein powder without flavor.

Add 1 medium banana to make it thicker.


Pour your mixture on a frying pan and create these small lovely pancakes.


For the sweet pancakes use the same ingredients without the spinach and add a vanilla flavor protein powder. Instead of using chocolate syrup on top, add blueberries or raspberries and pour some honey on top of them.

You can add a cup of low-fat milk for this breakfast.


  • Calories – 825
  • Protein – 55
  • Carbohydrates – 119
  • Fats – 16


Some people will find this breakfast a lot. You can just split it in half and take the remaining half for school, university or work.

healthy burritosA favorite recipe of mine is recipe number 3. They are healthy burritos.


  • 4 whole-grain tortillas
  • 250 grams of mince (pork + beef)
  • 220 grams of canned beans
  • 100 grams of rice
  • 85 grams of avocado
  • lettuce
  • salt, oregano and bay leaf for the rice

 Boil the rice in a rice cooker. If you do not have one use the pot instead. 

  1. Roast the mince on the pan without the fat!

  2. Smash the avocado with a spoon. Here is the right time to add a pinch of salt and oregano!

  3. Combine the ingredients. 

  4. Wrap the burritos with foil and let them stay for a while. 

  5. Have a taste! This recipe is for 4 delicious burritos.

Each burrito has:

  • Calories – 416
  • Protein – 24
  • Carbs – 62
  • Fats – 8

These calories may vary from quarter to a sixth or even seventh of your daily intake, according to your daily requirements. Check this calorie calculator to see what your required calorie intake is.

Turkey or Chicken with sweet potatoes and asparagus is also a nice choice if you have acid reflux. They are both low in fat and are a perfect match.

flavor chicken asparagus and potatoes

Ingredients for 3 portions:

  • 600 grams of raw turkey
  • 600 grams of sweet potatoes
  • 3-4 big carrots
  • asparagus
  • lettuce, cucumbers
  • 5 ml of oils per serving
  • lemon
  • salt, rosemary


Preheat your oven at 200 degrees for 10 minutes. Peel and cut the potatoes into cubes. Add salt.

Place them in the oven and bake for 25 minutes at 220 degrees. During this time cut the turkey again into cubes

– this trick saves time because you can put all of the meat in the pan. You can either boil the carrots or put them in

the oven with the potatoes. Make a salad and dress it with salt, olive oil and a few drops of lemon.

  • Calories per serving – 422
  • Protein – 50
  • Carbohydrates – 36
  • Fats – 9

For the fifth recipe, I have something special for you. Low-fat tuna wrap recipe. You can eat it either for lunch or a snack!


  • 1 whole-wheat wrap or tortilla
  • 100 grams of tuna (water-packed, canned)
  • 20-30 grams of celery
  • 35 grams of Greek yogurt
  • 35 grams of spinach (fresh, rinsed or spun dry)
  • there is also a red bell pepper in the recipe but as you know peppers may cause heartburn for some people with GERD. 

Although peppers are more alkaline than acidic, scientists don’t know why they cause symptoms such as Heartburn.


  1. Drain the water from the canned tuna and transfer to a medium bowl.

  2. Chop the celery into a fine dice, and add to the bowl with the tuna.

  3. Add the non-fat yogurt to the bowl with tuna and celery

  4. Place the whole-wheat wrap or tortilla on a clean surface.

  5. Visually, think of dividing your wrap into 3 even strips. Place the spinach in the middle, avoiding the edges.

  6. Load the tuna-salad mixture on top of the spinach.

  7. To make a closed wrap, fold up the bottom edge about 2,5 centimeters. Fold the left edge over, followed by the right edge. Then roll away from you until the filling is completely encased. Alternatively, you could roll the entire wrap from one direction and leave the ends open.

  • Calories – 248
  • Protein – 27
  • Carbs – 23
  • Fats – 5


The last recipe from this list for Gerd diet is extraordinary because it is something that looks like pizza but it is 10 times healthier. That is the Mediterranean pizza.

Mediterranean pizza with sardines, olives and parsleyIngredients:

Instead of white flour crust, this pizza uses socca.

Socca is ground up chickpeas (called chickpea flour) and is stuffed with protein, antioxidants, and fiber to keep blood sugar stable and fight cellular damage. If you don’t have time to make socca use a tortilla instead.

  • 140 grams of chickpea flour
  • 1 cup of water
  • a pinch of salt
  • 2 teaspoons olive oil
  • 30 grams tin olive oil-packed, boneless, skinless sardines, drained and roughly broken apart
  • Sardines are a great source of omega-3 and healthy fats.
  • 35 grams of chopped kalamata olives
  • 35 grams of flat-leaf parsley
  • In the original recipe, there are also peppers and onion.


  1. Flutter together the chickpea flour, water, salt, and 1 teaspoon of olive oil and let sit for 30 minutes to an hour.

  2. Heat broiler on high and place 25 centimeters cast iron pan (or oven-safe pan) 10 to 15 centimeters from the broiler. Allow to heat under the broiler until hot all the way through, about 5 minutes.

  3. Remove the hot pan from the broiler and pour in the chickpea batter. Return to the broiler and broil until the socca begins to brown, 3 minutes.

  4. Exclude socca from the pan and top with sardines, olives, and parsley.

  5. Slice topped socca into 4 even pieces to serve. A little tip here is to let the chickpea batter sit tо fully absorb the water, but if you don’t have time you can skip that step.

  • Calories – 390
  • Protein – 24
  • Carbs – 43
  • Fats – 12


GERD During Pregnancy

If you are a woman strugling with some of the symptoms of GERD during your pregnancy this last chapter can help you!

Experiencing symptoms of gastroesophaegal reflux disase is the most normal thing when you are pregnant.

Keep reading to find out more!


Hormones cause the digestive system to slow down. Moreover, heartburn (one of the main symptoms of GERD) is common for pregnant women. In fact, many women start experiencing symptoms of gastroesophageal reflux disease when they get pregnant.


Pro tip:

Heartburn is a common phenomenon for most people at one time or another, but it doesn’t fundamentally mean you’re pregnant. Yet, if you also experience other symptoms like a missed period or nausea, these may be signs that you need to take a pregnancy test.


Symptoms of GERD can start at any time during pregnancy. Nevertheless, the symptoms like heartburn are common, they seldom lead to complications like inflammation on the esophagus (esophagitis). After the baby is born, symptoms fade.


The treatment for pregnant women is nothing different than the treatment for other people with GERD. Lifestyle changes and over-the-counter (nonprescription) medicines work best to alleviate symptoms of the condition.


You know the basics but let’s stretch them here one more time:


  • It’s best to eat several small meals instead of a couple of big ones.

  • After you eat, wait for 2 to 3 hours before you lie down. Late-night snacks aren’t a good idea.

  • Chocolate and mint can make GERD worse (Sorry, ladies. We know how much you love eating chocolate but you have to restrict it). They relax the pipe between the esophagus and the stomach.

  • Spicy foods, foods that have a lot of acids (like tomatoes and oranges), and coffee can make GERD symptoms worse in some people. If your symptoms are worse after you eat a certain food, you may want to stop eating that food to see if your symptoms get better.

  • Quit smoking or chewing tobacco.

  • Raise the head of your bed by 6-8 inches or around 15-17 centimeters. Simply place blocks under the head of your bed

  • avoid tight-fitting clothing 

  • Be careful when you take over-the-counter medicines. It might not be a good idea to take aspirin when you are pregnant and some of them may have it in them.

  • Do not use antacids that have sodium bicarbonate (like baking soda), when you are pregnant because they lead to fluid buildup. Do not use antacids that have magnesium trisilicate, because they might not be safe for your baby. It is okay to use antacids that have calcium carbonate (such as Tums).

These medicines are generally safe. Yet, always check with your doctor before taking action on your own!


And here we are!

You have all the information you came for. If you feel like this post might help somebody, feel free to spread the love by sharing it with a friend on social media using the social media buttons on the left!

If you have any questions add a comment and let us help you!



20% of the population has GERD

National Institute of Diabetes and Digestive and Kidney Diseases

Vitamin C

Paleo Diet

Blueberry Muffin recipe

An optimum amount

Clinical guidelines

One tablespoon

2 months or 66 days

calorie calculator


Perfect Keto Diet Plan

U.S Dietary Guidelines

Low-Fat Tuna Wraps

Mediterranean Pizza

BONUS: 13 GERD Diet Most Popular Questions - FAQs Section

       1- What if I have GERD?

Don’t worry. Almost every 1 of 5 U.S citizens experience GERD symptoms. A few changes in your diet and lifestyle will be enough to handle and get rid of GERD.

       2-  Does everyone who has heartburn have GERD?

Polls of normal individuals reveal that a large percentage of the population has occasional symptoms of heartburn. If you don’t experience heartburn at least 2 times a week and it doesn’t wake you up at night, don’t worry. You don’t have GERD! However, if you are not sure, go and check with your doctor.

       3-  What do you eat for breakfast when being on the Gerd diet?

Stick to raw and whole foods like veggies, fruits, and eggs. Oats are also a great alternative.

       4-  Can I go out and eat at restaurants with GERD?

For sure, yes! Just remember to read carefully the ingredients of the dishes. Avoid the triggering foods and you will be good.

       5-  Is Yogurt Good for GERD?

You can have plenty of your favorite dairy product as long as it is non or low-fat.

       6-  What’s the connection between Acid Reflux and Kidney Disease?

Although acid reflux may be more common among those with kidney disease, there’s no proven link between kidney disease and an increased risk of acid reflux.

       7-  What are the side effects of PPIs when dealing with GERD?

The use of PPIs may make it hard for your body to absorb or keep certain nutrients needed for good health, like magnesium and iron. Your body needs iron to make red blood cells, but PPI use may decrease your body’s ability to absorb iron. I suggest eating foods, which are high in iron like spinach, broccoli, pumpkin seeds, chicken and eggs to prevent nutrients deficiencies.

       8-  Is GERD curable?

It is generally treatable, however, serious complications can occur if not treated properly. If you have some of the main symptoms like shortness of breath and heartburn go and check with your doctor!

       9-  What are the long-term complications of GERD?

Chronic GERD that is untreated can cause serious complications like asthma, chronic cough, and pulmonary fibrosis. Inflammation of the esophagus from reflux stomach acid can damage the lining and cause bleeding or ulcers—also called esophagitis.

       10-  Are there any natural remedies for chronic acid reflux?

You already know most of the things you can start doing like elevating the head of your bed, avoid tight clothing and give up smoking. However, if you are a fan of the natural cures try to:

  • sleep on your left side
  • lose weight
  • ease your stress

       11-  What can I drink for acid reflux?

Smoothies with spinach and avocado, Herbal tea, Juices (not citrus ones), and Water are a wonderful choice.

       12-  Is surgery better than medical therapy for GERD?

Depending on the diagnosis, the two are relatively equivalent. Medications, however, can have long-term side effects, including osteoporosis. This is a particular issue for proton pump inhibitors. (PPIs)

       13-  Will I always take medications for GERD?

In most cases, you will always take medications to control symptoms of GERD, unless you have had surgery to tighten the lower esophageal sphincter. This surgical procedure prevents stomach acid from entering the lower esophagus.

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