Suffering from Acid Reflux? Here's a 6-day meal plan for Acid Reflux.

Acid reflux, or gastroesophageal reflux disease (GERD), is a condition where stomach acid flows back into the esophagus, causing discomfort such as heartburn, regurgitation, and indigestion. It often results from weakened lower esophageal sphincter (LES) muscles, which normally prevent acid from moving upwards. Triggers include fatty or spicy foods, caffeine, alcohol, and eating large meals before bedtime. Treatment typically involves lifestyle changes, dietary adjustments, and, in some cases, medication to reduce stomach acid production.

From personal experience, managing acid reflux effectively requires not just avoiding trigger foods but also eating mindfully, smaller portions, chewing thoroughly, and drinking water between meals instead of with meals. Through trial and error, I’ve found that simple, nourishing meals with minimal acidic or greasy ingredients make a significant difference.

I was able to manage my acid reflux naturally, and below is a 6-day meal plan with alternatives, that I used which is designed to be gentle on the stomach while still delicious and satisfying.

Day 1

Breakfast- Oatmeal with Banana and Almond Milk

You can never go wrong with oats for breakfast. Oatmeal is rich in fiber, which helps absorb stomach acid, while bananas are naturally low in acid and help coat the stomach lining. You can also add fruits of your choice for additional flavors.

Mid-Morning Snack- Greek Yogurt with Honey and Sliced Melon

Greek yogurt contains probiotics that promote gut health, and melon is low in acidity, making it easy on the stomach. Before, I was not a fan of Greek yogurt because I have always had a sweet tooth, and Greek yogurt and yogurt are sour. But as I research healthy food for the gut, I discover how probiotics heal and are better for our gut.

Lunch- Grilled Chicken with Steamed Vegetables and Quinoa

Chicken is lean and easy to digest, while quinoa is a high-protein, low-acid grain that provides sustained energy. One of my go-to meats is chicken as it is healthy, a good source of protein, and filling.

Steamed vegetables are also good for the gut. When my acid reflux is acting up very strongly, I prefer my vegetables to be steamed rather than sautéed.

Afternoon Snack- Hummus with Cucumber Slices

Hummus is a good source of plant-based protein, and cucumbers are hydrating and alkaline. Hummus is made from chickpeas, tahini, lemon juice, and olive oil. It is a good option for those with acid reflux. It is savoury with a tangy flavor.

Dinner- Baked Salmon with Sweet Potato Mash

Salmon contains omega-3 fatty acids that help reduce inflammation, and sweet potatoes are alkaline and fiber-rich. Fish are good for those with acid reflux and one of the healthiest meat other there.

Evening Snack- Warm Almond Milk with a Handful of Oats

Almond milk neutralizes acidity, and oats provide fiber that prevents acid buildup. Almond milk is a great alternative to dairy milk, which can trigger acid reflux.

Day 2

Breakfast- Smoothie with Almond Milk, Oats, and Blueberries

This smoothie is rich in fiber, antioxidants, and healthy fats, all of which support digestion. Some don't like blueberries or are not easily available, so you can experiment with other fruits for your smoothie. Check for fruits that are in season, as these are much cheaper due to high supply.

Mid-Morning Snack

Cottage Cheese with Sliced Pear - Pears are low in acidity, and cottage cheese provides calcium and protein.

Lunch- Quinoa Salad with Grilled Chicken and Cucumbers

Quinoa and chicken provide a balanced source of protein and fiber, while cucumbers are hydrating and alkaline. Don't forget your vegetables for a whole nutrient experience.

Afternoon Snack- Carrot Sticks with Hummus

Carrots are naturally alkaline and fiber-rich, aiding digestion. Baby carrots are a common snack, and they are really nutritious with or without Hummus.

Dinner- Baked Tilapia with Roasted Carrots and Quinoa

Tilapia is a lean protein, and roasted carrots help neutralize acid. Tilapia is also delicious when fried, but refrain from eating fried and oily food, especially when your acid reflux is acting up.

Evening Snack- Chamomile Tea with a Rice Cake

A light and calming option before bed. If you feel hungry near bedtime, taking a light meal is recommended.

Day 3

Breakfast- Scrambled Eggs with Whole-Grain Toast

Eggs provide high-quality protein, and whole-grain toast offers complex carbohydrates that are easy to digest. Some even prefer boiled eggs for this toast, but both are fine.

Mid-Morning Snack- Unsalted Almonds and Herbal Tea

Almonds provide healthy fats that help balance stomach acid, and herbal teas like chamomile soothe digestion. If you don't have almonds available, other nuts are also good, like pistachios, walnuts, and cashews. pistachios

Lunch- Brown Rice with Steamed Fish and Zucchini

Fish is a light protein source, and zucchini is alkaline, reducing acidity. Protein makes you feel fuller, and it takes longer to digest, which can help slow down stomach digestion and acid reflux episodes.

Afternoon Snack- Cottage Cheese with Blueberries

Cottage cheese is high in protein and calcium, while blueberries provide antioxidants with minimal acidity. Blueberry has antioxidants that are very beneficial to our bodies. Cottage cheese helps manage stomach acid because it is alkaline in nature and has low-far.

Dinner- Turkey and Avocado Wrap (Whole Wheat)

Turkey is one of those meats that never fails me—lean, mild, and easy to digest. When paired with creamy avocado, it makes for a satisfying meal that’s light on the stomach but rich in healthy fats. I like using whole wheat wraps for extra fiber, which helps digestion without being too heavy.

Evening Snack- Chamomile Tea with a Rice Cake and Almond Butter

When I want something calming before bed, chamomile tea is my go-to. It has this gentle, soothing effect on the digestive system. Pairing it with a plain rice cake and a small smear of almond butter gives me something to nibble on without triggering reflux. The lightness of the rice cake balances well with the creaminess of the almond butter.

Day 4

Breakfast- Scrambled Egg Whites with Spinach and Whole-Grain Toast

Egg whites are gentle and protein-packed, and they’ve become a regular on my breakfast plate since I started managing acid reflux. I usually sauté a handful of spinach to go with it—spinach is alkaline and full of nutrients, making it perfect for mornings. A slice of whole-grain toast rounds it out nicely without making me feel too full.

Mid-Morning Snack- Plain Rice Cakes with Almond Butter

This snack is simple but works wonders. It fills me up just enough to keep hunger at bay until lunch, and neither the rice cake nor the almond butter triggers my symptoms. Sometimes I sprinkle a tiny bit of cinnamon on top for extra flavor.

Lunch- Lentil Soup with Whole-Wheat Bread

Lentil soup is a lifesaver. It’s warm, hearty, and packed with protein and fiber. Plus, it’s gentle on the stomach, especially on days when I feel a bit off. Dipping a slice of whole-wheat bread into the soup makes it feel even more comforting.

Afternoon Snack- Plain Greek Yogurt with Honey

I used to avoid yogurt because of its tanginess, but plain Greek yogurt has grown on me—especially with a drizzle of honey. It’s packed with probiotics that help balance gut bacteria and support digestion. I find it soothing now, especially when I opt for non-fat versions.

Dinner- Lean Ground Turkey with Brown Rice and Green Beans

This is one of those meals that feels like comfort food without the guilt. Ground turkey is filling but light, brown rice provides fiber, and green beans are alkaline and easy to digest. When my reflux flares up, I avoid too much seasoning and keep everything steamed or grilled.

Evening Snack- Almond Milk with a Handful of Walnuts

A small glass of warm almond milk helps wind me down at night. It’s non-dairy and doesn’t trigger symptoms the way cow’s milk sometimes does. I pair it with a few walnuts, just enough healthy fats to keep me satisfied.

Day 5

Breakfast- Chia Pudding with Almond Milk and Sliced Pear

Chia pudding is surprisingly filling and easy to prep ahead. I soak chia seeds overnight in almond milk and top it with thinly sliced pear in the morning. Pears are low in acid and very gentle on the stomach, and chia seeds provide the fiber that keeps things moving.

Mid-Morning Snack- Apple Slices with Peanut Butter

Not all apples are reflux-friendly, but I’ve had great success with sweet, non-acidic varieties like Fuji or Gala. I slice them thin and dip them in peanut butter for a balanced snack with fiber and healthy fats.

Lunch- Baked Chicken with Mashed Cauliflower and Steamed Green Beans

This meal feels fancy but is so simple to make. Chicken is my go-to lean meat, and I’ve swapped mashed potatoes with cauliflower—it’s lower in acid and just as comforting. Steamed green beans on the side add that alkaline touch.

Afternoon Snack- Pumpkin Seeds with Herbal Tea

I usually sip a cup of licorice or ginger tea around this time, paired with a small handful of pumpkin seeds. They’re rich in magnesium, which supports digestion and reduces inflammation.

Dinner- Baked Cod with Roasted Squash and Brown Rice

Cod is one of the lightest proteins I’ve found, it digests easily and pairs well with roasted squash, which is naturally sweet and rich in fiber. Brown rice completes the plate with steady, non-acidic carbs.

Evening Snack- Warm Almond Milk with Nutmeg

I like to add a dash of nutmeg to my almond milk at night. It’s warming and comforting, and nutmeg has mild anti-inflammatory properties. It’s one of those tiny rituals that makes winding down feel extra gentle on the gut.

Day 6

Breakfast- Scrambled Egg Whites with Sautéed Zucchini

This is such a calming breakfast—easy to prepare and light on the tummy. Zucchini is alkaline and very hydrating, especially when sautéed with a splash of olive oil. Combined with egg whites, it’s a low-effort, high-reward meal.

Mid-Morning Snack- Rice Crackers with Avocado Spread

I mash a bit of avocado with lemon juice and spread it on plain rice crackers. It’s crunchy, creamy, and rich in healthy fats that soothe the gut. It keeps me full without feeling heavy. Avocado provides monounsaturated fats that help reduce inflammation.

Lunch- Barley Soup with Root Vegetables

Barley is great for fiber and keeps me full for hours. I usually simmer it with carrots, potatoes, and turnips, root vegetables that are gentle and satisfying. This is my cozy, cold-weather meal. Barley is fiber-rich, and root vegetables are easy on the stomach.

Afternoon Snack- Low-Fat String Cheese with Whole-Grain Crackers

This one is quick and convenient. Low-fat string cheese gives me some protein, and the crackers add fiber. It’s light enough not to cause problems, but filling enough to get me to dinner. A simple and gentle combination of protein and carbs.

Dinner- Lentil and Spinach Stew

Lentils and spinach are a dream combo—plant-based protein meets alkaline greens. I keep the seasoning simple and let the natural flavors do the work. It’s hearty and helps me sleep better, too. Lentils provide plant-based protein, and spinach is alkaline and packed with nutrients.

Evening Snack- Ginger Tea with Oat Biscuits

Ginger tea is one of my best discoveries for acid reflux. It helps settle my stomach, especially after dinner. I pair it with a few oat biscuits for a bit of crunch and comfort before bed. Ginger helps reduce acid reflux and soothes the stomach.

Key Ingredients and Their Benefits for Acid Reflux

Oatmeal - High in fiber, helps absorb excess stomach acid and prevents reflux symptoms.
Bananas - Naturally low in acidity and rich in potassium, which helps maintain stomach lining health.
Almond Milk - Non-dairy and alkaline, making it a great alternative to regular milk, which can trigger reflux.
Whole-Grain Bread and Quinoa - Complex carbohydrates that are easy to digest and do not increase stomach acid production.
Lean Proteins (Chicken, Turkey, Fish) - Easy to digest and do not trigger excess acid production.
Sweet Potatoes - Alkaline and high in fiber, they help in digestion and reduce acid buildup.
Cucumbers and Carrots - Cooling, hydrating, and alkaline, helping to neutralize acidity.
Greek Yogurt - Contains probiotics that aid in digestion and promote gut health.
Herbal Teas (Chamomile, Ginger, Licorice) - Soothe the digestive tract and reduce acid reflux symptoms.
Melons and Pears - Low-acid fruits that are easy on the stomach and help in maintaining pH balance.
Hummus - A plant-based protein source that is rich in fiber and gentle on digestion.
Avocado - Contains healthy fats that promote digestion and help reduce inflammation.

By following this meal plan, I’ve personally noticed fewer flare-ups and a more settled stomach. Sticking to mild, whole foods and avoiding late-night snacking has made a huge difference in my day-to-day comfort. If you’re struggling with acid reflux, making gradual dietary changes can help significantly in reducing symptoms and improving overall well-being.

6-day meal plan for Acid Reflux (5 meals in a day- 2025)