This program was created with the following key considerations:

Elimination of Trigger Foods

Avoiding certain foods and beverages may help reduce reflux symptoms. Acidic foods, carbonated beverages, coffee, alcohol, chocolate, mint, and spicy foods can reduce the lower esophageal sphincter tone and motility, cause mucosal irritation, or increase gastric juice secretion.

Fiber

Regular and adequate intake of fiber is associated with decreased heartburn symptoms. This plan is rich in vegetables, fruits, and whole grains to provide a daily fiber goal of up to 40 grams. Soluble fiber found in foods like oats, bananas, dates, and sweet potatoes is found to decrease symptoms and esophageal pressure.

No Added Sugars

Simple sugars raise blood sugar levels and produce an osmotic effect in the gastrointestinal tract. To prevent this effect and minimize reflux symptoms, this plan is sugar-free, focuses on whole foods, and avoids artificial sweeteners as these can negatively alter gut microbiota.

Healthy Fats

High-fat diets, especially those which include increased amounts of saturated fat from fried or greasy foods, can worsen reflux symptoms. This program uses lean protein options and healthy unsaturated fat from seeds, avocado, and olive oil.

4 weeks meal plan along with an itemized grocery list and delicious recipes, please click here.