7 Day Gerd Diet Plan For Long-Term Relief: Complete Guide 2024

By Vanessa Richards

January 12, 2024   •   Fact checked by Dumb Little Man

gerd diet plan

GERD is a chronic digestive disorder that occurs when stomach contents leak back up into the esophagus. Although it is a very unsettling condition, there are ways in which you can cure it.

If you have this condition, you are not alone. There is about a 13 to 14% prevalence rate of GERD worldwide. 

There are many treatments available, from over-the-counter medications to surgery. However, according to most experts, the best treatment for GERD is usually a combination of approaches that work together to control your symptoms.

In this article, we’ll discuss the different treatment options available for GERD. We will guide you about natural remedies and digital treatment programs and help you create the perfect GERD diet plan or acid reflux diet plan.

GERD Diet Plan: What Is GERD?

Gastroesophageal reflux disease, or GERD, is a condition that affects the digestive system. With GERD, stomach acid and digestive enzymes flow back up into the esophagus, causing pain and irritation.

If left untreated, GERD can lead to other health problems, such as Barrett’s esophagus (a condition that increases the risk of esophageal cancer) and asthma.

Symptoms of Acid Reflux and GERD


There are a few key symptoms of acid reflux and GERD that you should be aware of. The most common is heartburn, a burning sensation in your chest that often extends up to your throat. Other symptoms can include a sour taste in your mouth, regurgitation, difficulty swallowing, and chest pain.

Risk Factors for Acid Reflux and GERD

Some of the most common risk factors for acid reflux and GERD include: being overweight or obese, eating fatty foods, drinking alcohol and caffeine, smoking, and stress.

The Role of Diet in Treating Acid Reflux and GERD

It’s no secret that diet plays an important role in managing acid reflux and GERD. Changing your eating habits and avoiding trigger foods, such as fried foods, can be effective in improving your symptoms.

The following sample meal plan is based on alkaline foods that can help you understand what kinds of foods you should choose to eat.

Sample 7 Day Gerd Diet Plan

Here’s a sample meal plan that you can follow for one week. It is designed specifically for GERD patients but can be adapted to fit any dietary restrictions or preferences.

Each day, you will have three meals and two snacks. All of the meals are alkaline foods and full of healthy nutrients that will help to soothe your stomach and improve your digestion.

7 Day Gerd Diet Plan









Steel-cut oats, blueberries and almonds

Fat-free milk and fresh fruit

Whole grain waffle with banana

Smoothie made with banana, yogurt, and spinach

Herbal tea

Green Tea

Fat-free cream cheese


Brown rice

Turkey wrap with tomato and cucumber

Black bean burger with sweet potato fries

Greek salad with brown rice

Roasted red pepper hummus on whole wheat pita

Grilled turkey

Grilled chicken breast


Sweet potatoes

Couscous and steamed broccoli


Grilled lean meat

Boiled red beans

Boiled potatoes

Teriyaki turkey skillet with vegetables

Important Tips for GERD Patients

The key to treating any ailment successfully is to understand its nature and avoid the things that worsen it, and do things that can help alleviate its symptoms.

If you are struggling with GERD, you will find the following tips very helpful:

Avoid Trigger Foods

Common GERD-triggering foods are alcohol, caffeine, fried or oily foods, tomato-based products, spicy food, and citrus fruits like oranges or lemons.

Look for Alternatives

You can also look for lower-fat or sugar alternatives for GERD-unfriendly items like low-fat yogurt instead of ice cream or sugar substitutes like stevia instead of white sugar.

Eat More Fiber

Eating foods that are high in fiber has been linked to better digestion and fewer bouts of acid reflux. Some great sources of dietary fiber are whole grains, leafy green vegetables like spinach and kale, nuts and seeds such as chia seeds and flaxseeds, legumes such as beans and lentils, and avocados.

Balance Your Meal

Considering how you balance meals throughout the day can be helpful in reducing GERD symptoms as well. Eating more frequent but smaller meals throughout the day can help reduce pressure on your stomach from eating large portions all at once—especially closer to bedtime.

Lifestyle Changes for GERD

Lifestyle changes are often the first line of defense for GERD. Many people who suffer from GERD discover that certain dietary habits, and even stress, can be triggers.

By learning what your body likes and what it doesn’t, you can create a personalized diet plan that works for you and helps to keep GERD at bay.

Weight loss can also help. In fact, researchers regard weight loss as one of the best ways to get rid of GERD.

First, try to identify which specific foods and drinks may trigger your symptoms. Common culprits include fried or spicy foods, garlic, tomatoes, citrus fruits and juices, caffeine, carbonated beverages, chocolate, and alcohol.

Treatment of GERD

GERD is usually treated with antacids, for example, Mylanta. Histamine blockers, protein pump inhibitors, and prokinetic agents are also widely used. Here, we will guide you about more natural treatments.

Natural Remedies for GERD

While there are medicines for acid reflux and GERD, they are rarely free from side effects. If your GERD is not too advanced, it’s best to first try treating it with natural remedies.

Some of the most popular natural remedies for GERD include probiotic foods such as yogurt, apple cider vinegar (ACV), ginger, manuka honey, licorice root, slippery elm bark, and marshmallow root. These foods can also help with weight loss.

Additionally, drinking plenty of fluids throughout the day can help reduce acid reflux symptoms by keeping your stomach full and keeping acids away from the esophagus. Drinking green tea or chamomile tea with meals may also help by calming digestion and reducing stomach acid production.

Digital Programs for Treating GERD

GERD may be extremely annoying, but it’s curable. If you are seeking help, there are plenty of guides available online that can guide you in a systematic way.

We have researched the available guides and treatment programs for GERD, and we recommend the following two as the best treatment guides and programs for GERD.

A Rapid Reflux Remedy: Acid Reflux Strategy

Product NameFormDescriptionPriceOfficial Website

The Acid Reflux Strategy

Digital Program

The Acid Reflux Strategy program is designed to enable rapid reflux relief and cure acid reflux once and for all.$49 (One-time payment)

If you are suffering from Gastroesophageal Reflux Disease (GERD) or acid reflux, it is very important for you to understand how to control excess levels of acids in your stomach. The Acid Reflux Strategy is a brilliant guide in this regard.

This guide doesn’t rely on proton pump inhibitors (PPI) that, according to the author of the guide, can put your health at serious risk. This guide emphasizes the fact that acid reflux has little to do with what you eat.

However, it does teach a specific combination of foods that, according to the author of the guide, can help you control acid reflux.

This guide will teach you about a 5-minute routine that you should follow daily. This specific routine will not only eliminate your acid reflux issues but also make your stomach stronger and improve your gut health.

Apart from helping you achieve optimal gut health, you will also be able to deal with heartburn if you follow the guidelines of this book. This guide focuses both on short-term relief and long-term.

In this program, you will learn about the necessary changes you need to make in your diet in order to stop acid reflux from its roots. You will learn about a simple remedy that consists of only three ingredients but has magical benefits for the stomach.

Shop The Acid Reflux Strategy Program at the Official Website.

Full Article: The Acid Reflux Strategy Reviews 2024: Does it Really Work?

Best Permanent Solution: Heartburn No More

heartburn no more reviews
Product NameFormDescriptionPriceOfficial Website

Heartburn No More By Jeff Martin

Digital Program

Heartburn No More program offers natural solutions to many health issues such as irritable bowel syndrome, leaky gut syndrome, and other digestive problems.

One-time payment of $37

Jeff Martin, the author of this program, claims that this program can eliminate the symptoms of heartburn without using any medicine. Since heartburn is a major issue when it comes to GERD, this guide is, therefore, excellent if you need help with treating your GERD.

Heartburn No More, according to their official website, is a 5-step program for dealing with and finding relief from acid reflux, heartburn, ulcers, and other gut-related issues. The focus of this program is to guide you on how to eliminate heartburn or GERD from the roots.

This program is based on a multi-dimensional approach. So, if you follow this program, you will be able to improve not just the health of your stomach but also your sleep and your overall health. Jeff Martin is a certified nutritionist and has a lot of experience in treating gut-related issues.

Shop at Heartburn No More Official Website

Full Article: Heartburn No More Reviews 2024: Does it Really Work?


The stomach is a strong organ that produces its own acids, but those acids can sometimes damage it. That’s why it’s crucial to make sure the number of acids released in the stomach is at optimal levels. GERD is a serious health condition, but there are many ways in which you can neutralize stomach acid and get rid of GERD.

The most important thing when it comes to treating GERD is to modify your diet and stop using acidic food. Too much or too little stomach acids are equally dangerous for health. If you want to put an end to your acid reflux, you should adopt a personalized acid reflux diet. It’s best to discuss your diet with your doctor and a professional nutritionist.

>>Related Article: Easy Remedies for Heartburn Relief: Complete Guide 2024

GERD Diet Plan FAQs

Why does GERD lead to ulcers?

GERD may lead to ulcers because too much stomach acid can damage the internal wall of the stomach, which can cause sores in it.

Can GERD lead to cancer?

Yes, GERD can lead to cancer in the digestive tract, particularly the esophagus.

Why does alcohol lead to GERD?

Alcohol may lead to GERD because it is acidic and can damage the stomach and the wall of the esophagus.

Vanessa Richards

Vanessa is a mom of 3 lovely children and a software geek. Outside of her career as a health and wellness instructor. She enjoys writing and researching on topics such as finance, software, health and culinary.

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