If acid reflux has you reaching for antacids after every meal, the right diet changes can make all the difference. By choosing low-acid, non-triggering foods, you can reduce heartburn, improve digestion, and enjoy meals without discomfort.
In this guide, you’ll find:
✔ Best & worst foods for acid reflux
✔ 7-day acid reflux meal plan
✔ Easy, soothing recipes
✔ Grocery shopping lists
Let’s eat our way to better digestion!
What Meal to Eat When You Have Acid Reflux?
Best Foods for Acid Reflux
✅ Vegetables – Spinach, kale, cucumbers, sweet potatoes
✅ Lean proteins – Chicken, turkey, fish (grilled or baked)
✅ Whole grains – Oatmeal, brown rice, quinoa
✅ Low-acid fruits – Bananas, melons, pears
✅ Healthy fats – Avocados, almonds, olive oil
Worst Foods for Acid Reflux
❌ Spicy foods – Hot peppers, chili
❌ Citrus fruits – Oranges, lemons, tomatoes
❌ Fried & fatty foods – French fries, creamy sauces
❌ Caffeine & alcohol – Coffee, wine, soda
7-Day Acid Reflux Diet Plan
Day 1
- Breakfast: Oatmeal with banana & almond butter
- Lunch: Grilled chicken salad (no onions/tomatoes)
- Dinner: Baked salmon with quinoa & steamed broccoli
Day 2
- Breakfast: Smoothie (almond milk, spinach, pear)
- Lunch: Turkey & avocado wrap (whole wheat)
- Dinner: Stir-fried tofu with brown rice & zucchini
💡 Tip: Eat smaller portions and avoid lying down for 3 hours after meals.
Easy Acid Reflux Recipes
1. Soothing Ginger Oatmeal
Ingredients:
- ½ cup oats
- 1 cup almond milk
- ½ tsp ginger (fresh or powdered)
- ½ banana (sliced)
Instructions:
- Cook oats in almond milk.
- Stir in ginger and top with banana.
2. Baked Lemon-Herb Chicken (Yes, lemon is okay in small amounts when baked!)
Ingredients:
- 2 chicken breasts
- 1 tbsp olive oil
- ½ tsp dried basil
- ½ tsp oregano
Instructions:
- Rub chicken with oil & herbs.
- Bake at 375°F for 25 mins.
What Indian Food Is Good for Acid Reflux?
Many Indian dishes use trigger ingredients (spices, tomatoes), but these are safe:
✔ Moong dal (yellow lentils) – Easy to digest
✔ Dahi (plain yogurt) – Soothes the stomach
✔ Jeera rice (cumin rice) – Aids digestion
✔ Steamed idli – Low-fat & light
🚫 Avoid: Vindaloo, samosas, creamy curries.
People Also Ask (FAQs)
1. What meal to eat when you have acid reflux?
Try oatmeal, grilled chicken, or baked fish with non-acidic veggies.
2. What is a good diet plan for acid reflux?
Focus on lean proteins, whole grains, and low-acid fruits/veggies (see our 7-day plan above).
3. What meals can I make for acid reflux?
- Breakfast: Banana-oat smoothie
- Lunch: Quinoa salad with cucumber
- Dinner: Baked salmon & asparagus
4. What Indian food is good for acid reflux?
Moong dal, jeera rice, and steamed idli are gentle choices.
Acid Reflux Grocery List
Proteins: Chicken breast, salmon, tofu
Grains: Oats, quinoa, brown rice
Veggies: Spinach, broccoli, zucchini
Fruits: Bananas, melons, pears
Drinks: Almond milk, herbal tea (ginger/chamomile)
Final Tips for Managing Acid Reflux
✔ Eat slowly & chew well
✔ Avoid late-night snacks
✔ Sleep on your left side (reduces nighttime reflux)
Conclusion
An acid reflux diet doesn’t have to be bland—just smart! With the right foods and recipes, you can enjoy meals without the burn.
Ready to try these changes? Your stomach will thank you!