A simple plant-based nutrition plan to help clients control acid reflux or gastroesophageal reflux disease.

This program eliminates common trigger foods for reflux such as spicy foods, fatty foods, certain spices, citrus fruits, acidic foods, coffee, black tea, chocolate, mint products, added sugars, onions, garlic, and tomato-based products. The plan focuses on foods to help reduce symptoms such as fiber and healthy fats. Potential nutrient deficiencies in plant-based diets are addressed, such as iron, calcium, zinc, and vitamin B12.

This program was created with the following key considerations:

Elimination of Trigger Foods
Avoiding certain foods and beverages may help reduce reflux symptoms. Acidic foods, carbonated beverages, coffee, alcohol, chocolate, mint, and spicy foods can reduce the lower esophageal sphincter tone and motility, cause mucosal irritation, or increase gastric juice secretion.

Fiber
Regular and adequate intake of fiber is associated with decreased heartburn symptoms. This plan is rich in vegetables, fruits, and whole grains to provide a daily fiber goal of up to 45 grams. Soluble fiber found in foods like oats, bananas, dates, and lentils is found to decrease symptoms and esophageal pressure.

No Added Sugars
Simple sugars raise blood sugar levels and produce an osmotic effect in the gastrointestinal tract. To prevent this effect and minimize reflux symptoms, this plan is sugar-free, focuses on whole foods, and avoids artificial sweeteners as these can negatively alter gut microbiota.

Healthy Fats
High-fat diets, especially those which include increased amounts of saturated fat from fried or greasy foods can worsen reflux symptoms. This program contains healthy omega-3 fats from walnuts, and monounsaturated fatty acids from olive oil, almond butter, and avocado.