Reflux Food & Lifestyle Goals
The quicker you follow these rules, the faster you can be clear of your reflux. This will not be forever, but it is important to follow these rules while your stomach is healing.
Lifestyle Modifications:
Eat small meals throughout the day
Avoid large meals at any point during the day
Stay upright for at least 1 hour after eating
Food Do’s & Don’ts:
Limit inflammatory foods and drinks such as sugar, coffee, and alcohol
Limit foods with high acidity such as tomatoes, chocolate, pineapple, etc.
Limit fast, greasy & fried foods
Limit fatty meats and "hot" meats such as bacon, sausage, red meat
Limit dairy with a high fat content such as cheese, ice cream, etc.
Limit carbonated drinks too!
Drink 3-4 cups of hot or warm water per day
Limit or eliminate raw foods, such as salads and smoothies (fruit is the major exception)
If you want to add things to your diet: ginger tea, lemon tea with honey
What does that look like?:
Primarily meals with: cooked vegetables, especially roasted roots, such as sweet potatoes, carrots, squash; Leafy greens such as kale, spinach, Swiss chard, and collard greens; Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts
Homemade bone broths and broth based soups
Pastured meats, wild caught fish, and farm raised eggs
Grains such as quinoa, brown rice, barley, and whole grain bread
Eat organic produce when possible
Eating breakfast, lunch & dinner when you can enjoy and savor it