Planning and eating meals can feel like an ordeal when you’re living with gastroesophageal reflux disease (GERD). Deciding what to eat can be hard enough without the added worry of acid reflux.

Acid reflux is a common experience for people with obesity, as having obesity increases the risk of GERD. Reflux symptoms can often be managed by eating certain foods and following simple habits at mealtimes. Read on to learn more about GERD and obesity and get a sample 7-day meal plan for acid reflux to help make mealtime a little easier.

Acid Reflux and GERD With Obesity

Acid reflux is when stomach acid travels up into your esophagus, the tube that connects the throat and stomach, and your throat. The acid irritates the esophagus, which can cause a burning sensation in your chest. When acid reflux is chronic, meaning it happens at least twice a week for several weeks, it’s called GERD.

“When my GERD is bad, the acid causes severe burning sensations in my throat, nose, eyes, and on my lips. It takes quite some time to get back on track,” wrote one MyObesityTeam member.

The Link Between Obesity and GERD

Research has shown that obesity is a risk factor for GERD. Higher BMI scores have been associated with a greater likelihood of developing GERD. For example, one study found that 50 percent of people with a BMI above 30 had GERD symptoms versus about 23 percent of people with a BMI of less than 25.

GERD may affect some groups more than others. The link between BMI and GERD is strongest among women and white people with obesity.

Causes of Acid Reflux With Obesity

Obesity is thought to cause GERD due to increased pressure in the stomach from carrying a higher weight. That extra pressure can stretch and weaken the muscles that support the lower esophageal sphincter, the valve between the esophagus and the stomach. If the sphincter is weakened, it opens when it’s not supposed to, and stomach acid can travel upward into the esophagus.

7-Day Meal Plan for Acid Reflux

There is no single diet for GERD, but some foods can help prevent or ease symptoms. Doctors recommend focusing on the following foods to reduce acid reflux:

• High-fiber foods — Fiber helps fill you up and keep you from overeating, which can cause acid reflux.
• Watery foods — The extra water helps dilute stomach acid.
• Basic foods — Basic foods (alkaline foods such as bananas, melon, and cauliflower) help neutralize stomach acid.
• Noncitrus fruits, veggies, and whole grains — These whole foods contain complex carbohydrates and fiber. Processed foods often contain a lot of fat and salt, which can trigger acid reflux.
• Unsaturated fats — Doctors recommend replacing saturated and trans fats with unsaturated fats from plants and fish.

Below is a sample 7-day meal plan designed to prevent and reduce acid reflux symptoms based on these guidelines.

Day 1

• Breakfast — Oatmeal cooked with nonfat or plant-based milk, with sliced banana, pecans, honey, and cinnamon
• Lunch — Couscous with cucumber, edamame, carrot, and roasted chickpeas or grilled chicken breast, drizzled with olive oil and a pinch of salt
• Dinner — Grilled/baked fish tacos in whole wheat tortillas, with lettuce, beans, corn, and avocado; add diced mango and cilantro as an alternative to tomato-based salsa

Day 2

• Breakfast — Nonfat or Greek yogurt with cantaloupe or honeydew melon, nut and seed granola, and a drizzle of honey
• Lunch — Avocado sandwich on whole-grain bread with mashed chickpeas or grilled chicken breast, a sprinkle of salt, and chopped cilantro
• Dinner — Baked salmon, roasted sweet potatoes, and green beans

Day 3

• Breakfast — Low-acid fruit smoothie with banana, blueberries, nonfat or plant-based milk, and a small spoonful of nut butter
• Lunch — Brothy soup, such as kale and bean or chicken noodle soup (made with low-sodium broth), served with a slice of whole-grain bread
• Dinner — Veggie stir-fry with tofu, carrots, green beans, broccoli, and grated ginger, over brown rice or brown rice noodles; use low-sodium soy sauce

Day 4

• Breakfast — Oatmeal cooked with nonfat or plant-based milk, topped with diced pear or apple, walnuts, ginger, and cinnamon
• Lunch — Grilled chicken breast or chickpea salad, with cucumber, carrot, celery, avocado, and romaine lettuce, drizzled with olive oil and a pinch of salt
• Dinner — Roasted cauliflower tacos in whole wheat tortillas, with avocado, corn, pepitas, and black beans; add diced mango and cilantro as an alternative to tomato-based salsa

Day 5

• Breakfast — Nonfat or Greek yogurt with sliced banana, walnuts or almonds, and honey
• Lunch — Savory oatmeal made with olive oil, topped with sauteed spinach and mushrooms, avocado, and/or poached/soft-boiled egg
• Dinner — Grilled chicken breast or black beans over quinoa with roasted sweet potatoes and broccoli; cook the quinoa in low-sodium broth for added flavor

Day 6

• Breakfast — Whole-grain toast or English muffin, topped with avocado slices and scrambled egg whites
• Lunch — Roasted turkey or mashed chickpea wrap on whole wheat tortilla with romaine lettuce, chopped cucumber, and shredded carrots
• Dinner — Roasted root vegetables, such as sweet potato, carrots, parsnips, turnips, and/or beets, served over brown rice or quinoa and drizzled with olive oil and a pinch of salt

Day 7

• Breakfast — Chia pudding, made with nonfat or plant-based milk, topped with cantaloupe, almonds, and a drizzle of honey
• Lunch — Chickpea bowl, made with quinoa, cucumber, walnuts, and chopped parsley
• Dinner — Baked salmon or tofu over brown rice with roasted asparagus

Tips To Make Meals Work for You

These meals focus on GERD-friendly food pairings. Season and dress the meals to your taste. Fresh herbs and apple cider vinegar-based dressings can be good alternatives to spices and citrus- and vinegar-based dressings if these are triggers for you. Once you know your triggers, you can adapt simple recipes to make them work for you. Be sure to choose lean proteins.

Because it’s best to eat smaller meals when you have GERD, break up any large amounts you cook into smaller portions, and store them for another day.

Strategies To Manage GERD Symptoms

Managing GERD symptoms isn’t just about what you eat but about how you eat, too. Knowing your trigger foods and being mindful of how much and when you eat can help keep acid reflux at bay.

Avoid Trigger Foods

An important part of eating a GERD-friendly diet is avoiding trigger foods. Knowing common triggers of acid reflux will help you make informed choices at home and when eating out. Try to avoid the following trigger foods:

• Fatty foods, such as fatty meats and cheese
• Fried foods
• Pizza
• Fast food
• Spicy foods
• Spices like pepper, chili powder, or cayenne pepper
• Foods high in salt, like chips or other processed foods

These salty, spicy, and high-fat foods are seen as the worst culprits of acid reflux. Other trigger foods to watch out for include:

• Acidic foods, like citrus fruits, vinegar, and tomato-based sauce
• Caffeine
• Chocolate
• Alcohol
• Peppermint
• Carbonated beverages
• Onions

Have Soothing Foods on Hand

Sometimes, acid reflux still happens despite your best efforts at preventing it. Here are simple, soothing foods that may help neutralize stomach acid immediately:

• Nonfat milk
• Kefir (fermented milk drink)
• Ginger tea
• Lemon and honey tea (lemon and honey in warm water have an alkalizing effect in the stomach)
• Low-fat yogurt
• Cottage cheese (choose nonfat or low-fat)
• Apple cider vinegar diluted in warm water

Be Mindful of Your Eating Habits

In addition to what you eat, how and when you eat can also affect acid reflux. Try these eating habits to help prevent acid reflux:

• Don’t lie down right after eating. Leave 3 to 4 hours between your last meal and bedtime.
• Eat small, frequent meals. Large meals put pressure on the lower esophageal sphincter.
• Eat slowly, which helps with digestion.
• Don’t drink a lot during meals. Drink between meals to prevent too much liquid from putting pressure on the lower esophageal sphincter.
• Chew gum after meals. Chewing gum produces saliva, which can help with digestion and neutralize acid in the esophagus.

Get Expert Advice on Your Diet Plan

Talk to your doctor or a registered dietitian about acid reflux so that they can design an appropriate diet plan for you. Also consider talking with them about whether weight loss is an appropriate goal for you, as losing even a small amount of weight can improve GERD symptoms.

Join the Conversation

On MyObesityTeam, people share their experiences with obesity, get advice, and find support from others who understand.

Do you have go-to meals or snacks that help you steer clear of acid reflux? Let others know in the comments below.