7 Day Gerd Diet Plan: Here Is An Easy Solution For Heartburns And Acidity

Shalini Thakur

Shalini Thakur
Jun 2023

2 min read
7 Day Gerd Diet Plan

Table of content

Fitelo Dietitian: Looking at your reports and symptoms we suggest you a 7 day GERD diet plan!

Client: What? Gerd diet? Is it a disease or something? But I want to lose weight and I do not have health issues apart from obesity and heartburn, so what is this gerd?

Fitelo Dietitian: So, have you ever felt like a fiery volcano erupting in your chest after a meal? Well, my friend, that’s what we call acid reflux, and it’s no picnic. It’s like your stomach is playing a sneaky prank on you by sending some of its contents back up your throat.

Now, when that fiery sensation reaches your chest, it’s like a flaming dragon breathing its fiery breath, causing that burning sensation we all know as heartburn. It’s not exactly the kind of heartwarming feeling you’d hope for, right?

Our GERD diet plan is all about finding that perfect balance between foods that love your tummy and those that prefer to stir up trouble. It’s like creating a magical potion that keeps heartburn at bay!

In this diet, we’ll also focus on avoiding foods that trigger the wrath of the acid monster. Say goodbye to spicy, greasy, and fried foods that might upset your tummy. But don’t worry! We’ll also introduce you to a whole new world of delicious alternatives that won’t have you missing out on flavor.

You’ll discover the hidden gems of GERD-friendly foods like lean meats, whole grains, fruits, and veggies that will make your taste buds dance with joy. We’ll also sprinkle in some low-fat dairy options, ginger, and soothing herbal teas to keep your belly happy and satisfied.

Remember, this adventure is all about finding what works best for you. It’s like discovering your very own secret potion recipe!

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What Do You Mean By Gerd?

You see, your stomach produces this powerful hydrochloric acid to help break down your food and aid in digestion. But sometimes, due to various reasons, that acid decides to venture up into your esophagus, the tube connecting your mouth to your stomach.

  • GERD stands for Gastroesophageal Reflux Disease. It is a chronic condition that affects the digestive system, specifically the lower esophageal sphincter (LES) and the esophagus.
  • The LES is a ring of muscle located between the esophagus and the stomach, and its primary function is to prevent the backflow of stomach acid into the esophagus.
  • And when that acid reaches the sensitive lining of your esophagus, it’s not too happy about it. It throws a tantrum and causes that heartburn.
  • It can be triggered by certain foods, like spicy dishes, greasy burgers, or even that heavenly cup of coffee you love so much.
  • But fret not! So the good news is that there are ways how to cure acidity or to tame the acid reflux dragon and keep heartburn at bay. And that’s where our GERD diet plan comes into play.
  • Moreover, it’s like your trusty shield against the burning fire, helping you make smart choices to soothe your stomach and enjoy your meals without that unwelcome heartburn surprise.

So, if you’re ready to beat the acid reflux dragon, stick around! We’re here to guide you through the GERD diet and show you how to keep your tummy happy and heartburn-free.

Let’s dive in and put out that fire once and for all!”

why do you need gerd diet plan?

A GERD diet plan can also be beneficial for individuals with Gastroesophageal Reflux Disease (GERD) as it can help manage and reduce the frequency and severity of symptoms. The primary goal of a GERD diet chart is to minimize the amount of stomach acid refluxing into the esophagus and to avoid foods and behaviors that can trigger or worsen symptoms.

Here are some reasons why a 7 day GERD diet plan may be necessary:

  1. Symptom Relief: Certain foods and beverages can trigger or aggravate GERD symptoms such as heartburn and acid reflux. By following a GERD diet plan, you can identify and avoid these triggers, leading to symptom relief and improved quality of life.
  2. Healing Esophageal Damage: In cases where GERD has caused esophageal damage, following a GERD diet plan can be crucial for promoting healing. By avoiding foods that can further irritate the esophagus, such as acidic or spicy foods, you give your body a chance to heal and reduce the risk of complications.
  3. Reduce Esophageal Irritation: Stomach acid refluxing into the esophagus can cause inflammation and irritation. A GERD diet or even an anti inflammatory diet aims to minimize the exposure of the esophagus to acid by avoiding foods that can increase acid production or weaken the lower esophageal sphincter (LES), such as spicy foods, citrus fruits, tomatoes, coffee, and alcohol.

It’s important to note that a GERD diet plan should be individualized to meet the specific needs and triggers of each person.

What Are The symptoms of GERD Or Ger?

This reflux of acid can lead to various symptoms and is caused by several factors. Here are the common symptoms of GERD:

Symptoms of GERD:

  1. Heartburn: A burning sensation in the chest, usually after eating or at night. It is the most common symptom of GERD.
  2. Regurgitation: Sour or bitter taste in the mouth caused by the backflow of stomach acid into the throat or mouth.
  3. Chest pain: Discomfort or pain in the chest, which may be mistaken for a heart attack.
  4. Difficulty swallowing: Feeling of food getting stuck in the throat or a sensation of a lump in the throat.
  5. Chronic cough: Persistent cough, often worse at night, that does not respond to usual treatments.
  6. Hoarseness or voice changes: Irritation and inflammation of the throat can cause changes in voice quality.
  7. Asthma-like symptoms: Some individuals with GERD may experience wheezing, shortness of breath, or worsening asthma symptoms.

What Are The Causes Of GERD?

  1. Weak lower esophageal sphincter (LES): The LES is a ring of muscle at the junction of the esophagus and stomach. If it weakens or relaxes abnormally, it allows stomach acid to flow back into the esophagus.
  2. Hiatal hernia: A hiatal hernia occurs when part of the stomach pushes through the diaphragm and into the chest cavity. It can contribute to GERD by affecting the function of the LES.
  3. Obesity: Excess weight and abdominal fat can increase pressure on the stomach and LES, leading to acid reflux.
  4. Pregnancy: Hormonal changes and increased pressure on the abdomen during pregnancy can cause acid reflux symptoms.
  5. Certain foods and drinks: Spicy foods, fatty foods, citrus fruits, tomatoes, onions, chocolate, coffee, alcohol, and carbonated beverages can trigger or worsen GERD symptoms in some individuals.
  6. Smoking: Smoking weakens the LES and can irritate the esophagus, increasing the risk of acid reflux.
  7. Medications: Some medications, such as NSAIDs (non-steroidal anti-inflammatory drugs), calcium channel blockers, antihistamines, and certain asthma medications, can relax the LES or irritate the esophagus, leading to GERD symptoms.

It’s important to note that while occasional acid reflux is common and generally not a cause for concern, frequent and persistent symptoms may indicate GERD. If you experience frequent or severe symptoms, it is recommended to consult a healthcare professional for an accurate diagnosis and appropriate management.

sample 7 day gerd diet plan with Indian diet

Certainly! Here’s a sample 7 day GERD diet plan Indian. Also, remember that this is a general plan, and it’s important to customize it based on your individual triggers and preferences. Also, portion sizes may vary depending on your specific dietary needs.

Start With Day 1 Of 7 Day GERD Diet Plan:

  • Breakfast: Oatmeal with almond milk, sliced bananas, and a sprinkle of cinnamon.
  • Snack: Fresh papaya chunks.
  • Lunch: Vegetable pulao (rice dish) with mixed vegetables cooked in minimal oil, served with a cucumber and yogurt raita.
  • Snack: Roasted chickpeas.
  • Dinner: Grilled fish or chicken breast with steamed vegetables and quinoa.
  • Evening Snack: Apple slices.
  • Before Bed: Warm herbal tea (e.g., chamomile or ginger).

Day 2:

  • Breakfast: Veggie omelet made with egg whites, bell peppers, spinach, and mushrooms.
  • Snack: Greek yogurt with a handful of mixed berries.
  • Lunch: Chapati with dal (lentil soup), a side of stir-fried vegetables, and a small portion of brown rice.
  • Snack: Baked tortilla chips with homemade guacamole.
  • Dinner: Grilled tofu or paneer (cottage cheese) skewers with roasted vegetables.
  • Evening Snack: Watermelon cubes.
  • Before Bed: A cup of chamomile tea.

Day 3

  • Breakfast: Plain yogurt topped with sliced almonds and a drizzle of honey.
  • Snack: Sliced cucumber with hummus.
  • Lunch: Brown rice with chicken curry (prepared with minimal oil and spices), and a side of steamed broccoli.
  • Snack: Roasted pumpkin seeds.
  • Dinner: Lentil soup (dal) with a side of quinoa and mixed vegetable salad.
  • Evening Snack: A handful of grapes.
  • Before Bed: Turmeric milk (warm milk with a pinch of turmeric).

Day 4:

  • Breakfast: Vegetable upma (semolina dish) with added carrots, peas, and beans.
  • Snack: Baked apple chips.
  • Lunch: Quinoa salad with grilled chicken, cucumber, tomatoes, and lemon-tahini dressing.
  • Snack: Carrot sticks with hummus.
  • Dinner: Stir-fried tofu or paneer with bell peppers, broccoli, and brown rice.
  • Evening Snack: Sliced mango.
  • Before Bed: Herbal tea (e.g., peppermint or fennel).

Day 5:

  • Breakfast: Whole wheat toast with avocado and poached eggs.
  • Snack: A handful of unsalted almonds.
  • Lunch: Chapati with spinach dal, a side of vegetable curry, and a small portion of basmati rice.
  • Snack: Roasted chickpeas.
  • Dinner: Grilled fish with stir-fried vegetables and quinoa.
  • Evening Snack: Mixed fruit bowl.
  • Before Bed: Warm ginger tea.

Day 6:

  • Breakfast: Vegetable poha (flattened rice) cooked with onions, peas, and carrots.
  • Snack: Greek yogurt with a drizzle of honey and sliced almonds.
  • Lunch: Brown rice with vegetable curry (prepared with minimal oil and spices) and a side of cucumber and tomato salad.
  • Snack: Baked tortilla chips with salsa.
  • Dinner: Grilled chicken or paneer tikka with mint chutney and roasted vegetables.
  • Evening Snack: Kiwi slices.
  • Before Bed: Chamomile tea.

Day 7

  • Breakfast: Vegetable dalia (broken wheat porridge) with added carrots, beans, and peas.
  • Snack: Celery sticks with almond butter.
  • Lunch: Quinoa pilaf with mixed vegetables and a side of cucumber and yogurt raita.
  • Snack: Roasted pumpkin seeds.
  • Dinner: Lentil soup (dal) with a side of quinoa and sautéed spinach.
  • Evening Snack: Fresh strawberries.
  • Before Bed: Warm herbal tea (e.g., chamomile or lavender).

what are the benefits of following a GERD diet plan?

Following a 7 day GERD (Gastroesophageal Reflux Disease) diet plan can offer several benefits for individuals with GERD. Here are some of the key advantages:

Managing GERD symptoms effectively through diet can significantly improve an individual’s quality of life. Also, by reducing the frequency and severity of symptoms, individuals can enjoy meals without constant discomfort and regain confidence in their ability to manage their condition.

Following a GERD diet plan may potentially lead to a reduction in the need for medication or lower medication dosages. By adopting dietary and lifestyle modifications, some individuals may find that they can manage their symptoms without relying heavily on medications like antacids or proton pump inhibitors (PPIs).

For individuals who are overweight or obese, following a 7 day GERD diet plan or gastritis diet can contribute to weight management or weight loss. Excess weight puts pressure on the stomach and LES, increasing the likelihood of acid reflux. By maintaining a healthy weight, individuals can reduce the frequency and severity of GERD symptoms.

Untreated GERD can lead to complications such as esophagitis (inflammation of the esophagus), esophageal strictures (narrowing of the esophagus), Barrett’s esophagus (a precancerous condition), and an increased risk of esophageal cancer. By following a GERD diet plan, individuals can reduce the risk of these complications and promote a healthier esophagus.

foods to have and avoid for GERD

When following a GERD (Gastroesophageal Reflux Disease) diet, it is important to know which foods to include and which ones to avoid. Here is a general guideline of foods to have and avoid for GERD:

Foods to Include:

  1. Non-citrus fruits: Bananas, apples, melons, and pears are generally well-tolerated.
  2. Vegetables: Leafy greens, broccoli, cauliflower, carrots, and green beans are usually safe options.
  3. Whole grains: Oatmeal, brown rice, whole wheat bread, and quinoa are good choices.
  4. Lean proteins: Skinless chicken, turkey, fish, tofu, and beans are preferable.
  5. Low-fat dairy: Fat-free or low-fat milk, yogurt, and cheese (in moderation) can be included.
  6. Healthy fats: Olive oil, avocado, and nuts (in moderation) can be consumed.

Foods to Avoid:

  1. Acidic fruits: Citrus fruits like oranges, lemons, grapefruits, and tomatoes can trigger symptoms.
  2. Spicy foods: Peppers, chili, hot sauces, and spicy seasonings should be avoided.
  3. High-fat foods: Fried foods, fatty cuts of meat, full-fat dairy products, and rich desserts are best avoided.
  4. Carbonated beverages: Soda, carbonated water, and sparkling drinks can contribute to reflux.
  5. Caffeinated beverages: Coffee, tea, and certain sodas should be limited or avoided.
  6. Chocolate: Chocolate contains a component called theobromine, which can relax the LES and worsen symptoms.
  7. Mint and peppermint: These can relax the LES and may aggravate symptoms.

Other Tips:

  1. Eat smaller, more frequent meals rather than large meals.
  2. Avoid lying down immediately after eating, allow at least 2-3 hours before lying down.
  3. Elevate the head of your bed by using blocks or a wedge pillow to prevent acid reflux during sleep.
  4. Maintain a healthy weight, as excess weight can worsen symptoms.
  5. Drink plenty of water throughout the day to stay hydrated.

How Do You Permanently Treat Gerd?

Remember, individual tolerances may vary, so it’s important to pay attention to your body and identify specific triggers that worsen your symptoms.

However, the treatment for GERD typically involves a combination of lifestyle modifications, medication, and in some cases, surgical interventions. Here are the common approaches to treating GERD:

  1. Lifestyle Modifications:
    • Diet changes: Follow a GERD-friendly diet, avoiding trigger foods and beverages.
    • Portion control: Eat smaller, more frequent meals and stop overeating.
    • Weight management: Maintain a healthy weight or lose weight if necessary.
    • Elevate the head of the bed: Use blocks or a wedge pillow to elevate the upper body during sleep.
    • Avoid lying down immediately after eating: Wait at least 2-3 hours before lying down.
    • Quit smoking: Smoking weakens the lower esophageal sphincter (LES) and worsens symptoms.
  2. Medications:
    • Antacids: Over-the-counter antacids provide short-term relief by neutralizing stomach acid.
    • H2 blockers: These medications reduce acid production and can provide longer-lasting relief.
    • Proton pump inhibitors (PPIs): Stronger medications that block acid production and help heal esophageal inflammation.
    • Prokinetics: These medications help strengthen the LES and promote better emptying of the stomach.
    • Foam barriers: Prescription foam medications can be used to coat the stomach and prevent acid reflux.
  3. Surgical Interventions:
    • Fundoplication: A surgical procedure that reinforces the LES by wrapping the top part of the stomach around the lower esophagus.
    • Linx device: A ring of magnetic beads is surgically implanted around the LES to prevent acid reflux while allowing food to pass through.
    • Endoscopic treatments: Minimally invasive procedures that use an endoscope to tighten the LES and reduce acid reflux.


A GERD (gastroesophageal reflux disease) diet plan aims to alleviate symptoms of heartburn and acid reflux by avoiding foods that can trigger these conditions. It involves limiting acidic foods like citrus fruits and tomatoes, reducing fatty and spicy foods, and moderating caffeine and alcohol consumption.

Also opting for non-acidic fruits and vegetables, eating smaller and more frequent meals, avoiding late-night eating, and staying hydrated. Individual triggers may vary, so it’s important to seek personalized guidance from a healthcare professional or registered dietitian for an effective GERD diet plan.

Weight Loss With Acidity: Businessman Transformation 

Here is an incredible success story of our client Sahil Chaudhary in his own words. So, here we go.

Fun Fact

How can I slim my stomach in 7 days? Eating papaya for fat loss, as it’s the natural and the cheapest way to burn fat. Papaya is also one of the easiest and cheapest available fruit across countries. It is available mostly throughout the year these days. It is incredibly healthy. Loaded with antioxidants, papaya not only makes you look younger but also boosts your immunity.

Frequently Asked Questions

Does Weight Increases Due to Acidity?

Yes, acidity increases weight gain. Due to an imbalance of pH and weight gain obesity also aggravates the symptoms of hyperacidity.

How Much Weight Do You Have to Lose to Get Rid of Acid Reflux?

A weight loss of 5-10% led to an important reduction in overall GERD scores (P < 0.05) in women. Whereas in men, a notable improvement in GERD symptom scores (P < 0.01) was observed after a weight loss of ≥10% of baseline body weight.

What is the best food to eat with GERD?

Some examples include lean proteins like poultry and fish, non-acidic fruits such as bananas and melons, and non-acidic vegetables like broccoli and carrots.

What is a diet plan for acid reflux patients?

A diet plan for acid reflux patients focuses on avoiding foods that can trigger symptoms. This typically involves consuming low-acid and low-fat foods.

What is an anti cellulite diet plan?

An anti cellulite diet plan aims to reduce the appearance of cellulite by promoting a healthy weight and circulation.

What is a 7 day GERD diet plan for Indian cuisine?

A 7 day GERD diet plan Indian may include options such as oatmeal or idli for breakfast, vegetable curry with brown rice or roti for lunch, and grilled chicken or fish with vegetables for dinner.

Is a 7 day GERD diet plan useful for acid reflux?

A 7 day GERD diet plan can be useful for managing acid reflux symptoms by avoiding trigger foods. It also provides structure and guidance for making healthier food choices, reducing the intake of acidic and fatty foods.

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 Contact Us Today

Your search for a diet program for weight loss ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you in achieving your weight loss goals.


Every testimonial on the Fitelo website, app, social media, and other platforms is from our client. Moreover, they have followed our programs and diet advice given by our experts. So, read the full disclaimer.

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