GERD Diet Plan
Relief is at hand

A GERD Diet plan simplified:


Foods high in fat often take longer to digest which means they stay in the stomach longer, fried foods can also weaken the lower oesophageal sphincter muscle.

  • Oatmeal with banana and honey
  • Fresh muesli with honey
  • Sliced paw-paw with yoghurt 
  • Wholegrain toast with peanut butter
  • Poached eggs with multigrain toast
  • Scrambled eggs with parsley and sea salt
  • Fresh Fruit salad of Apples, bananas, pears, peaches, melons, strawberries & grapes


As part of a GERD Diet plan incorporate lean white meats such as chicken and turkey which are recommended to make up the majority of protein sources.  And while omitting saturated and trans fats from the diet, it is important you include omega-3 so stock up on fish and seafood too.

  • Grilled fish burger with baby spinach & grated carrot
  • Grilled chicken breast with a Quinoa and brown rice salad with roast sweet potato, celery, parsley and whole mustard seeds
  • Pita wrap with tuna, lettuce and cucumber
  • Wholegrain chicken sandwiches with lettuce, carrot and cucumber
  • Chicken noodle soup with a whole grain bread roll
  • Prawn and avocado wrap with baby spinach
  • Walnut and pear salad with goats’ milk feta cheese


For those who suffer GERD, It is recommended to eat smaller meals.  This avoids overeating and stretching the stomach. You may find though that this means eating more frequently, so try and have some high fibre, low calorie snacks on hand.

  • Chicken & pineapple skewers
  • Roast sweet potato chips
  • Creamy mac and cheese cups
  • Cornbread with hummus
  • Fresh fruit including apples, watermelon and pears
  • Fish cakes
  • Pikelets with butter and honey

If you haven't already, please visit our GERD diet page.


In some cases Garlic can be a trigger, however it has been found that roasting the cloves before adding them to dishes can reduce symptoms.

  • Roast lamb with honey carrots, roast potato, roast pumpkin and steamed beans
  • Ginger chicken satay with peanut sauce
  • Mushroom risotto 
  • Oven roasted Crumbed tenderloin with mashed potato and steamed carrots, zucchini, okra and beans
  • Whole baked fish with fennel butter and side salad of roast sweet potato, baby spinach, pepitas and roast capsicum
  • Fettuccine Alfredo with prawns and Broccoli
  • Whole Wheat Linguine with prawn, flaked fish and Leeks


Avoid eating at least three hours before going to bed or lying down, this means stay off the couch or at least sit upright after eating.

  • Vanilla crème brulee
  • Crème caramel cheesecake
  • Poached pears with fresh vanilla cream
  • Berry pavlova with low-fat whipped cream
  • Fresh caramel popcorn with vanilla ice-cream
  • Grilled bananas with caramel sauce and crepes
  • Ginger nut scroll with ricotta filling

Thank you for visiting our GERD Diet Plan page.  You might like to check out our homepage as well.

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