Meal Planner and Diet for GERD

Control Gastroesophageal reflux disease (GERD) with MyFoodMyHealth's GERD Diet Plan

What to Expect

Congratulations! You're taking the first step on a new and exciting journey that uses food and diet to help address your health conditions. That means you'll be making some positive, but necessary changes to how and what you eat to improve your health. In your meal planner you'll no doubt see recipes and ingredients that may seem unfamiliar and new. That is the point and intentional. If you have serious health conditions, it is very likely that you should not keep doing - or eating - everything you did in the past in the same way. You will need to expand your culinary palette and learn to embrace the changes as you journey to better health.

Help control GERD by following MyFoodMyHealth's easy and delicious diet plan for GERD. Sign up for MyFoodMyHealth and for as little as $7.50 per month, you'll get:

  • Unlimited access to hundreds of delicious, chef-created recipes - most you can prepare in less than 30 minutes
  • Personalized weekly meal planner for GERD, which you can customize further by swapping out recipes, adding side dishes, removing foods you may be allergic to or dislike or including other family members' health requirements
  • All recipes include a nutritional value table
  • You can substitute and add additional recipes, such as side dishes, desserts and snacks
  • Time-saving weekly shopping lists, pantry basics, and online shopping resources
  • Expert information on food and nutrition for GERD as well as other health conditions and allergies
  • Exclusive online access to cooking, nutrition and health tips, videos, articles, and more...


  • Time-saving weekly shopping lists, pantry basics, and online shopping resources.
  • Expert information on food and nutrition for diabetes as well as other health conditions and allergies.
  • Exclusive online access to cooking, nutrition and health tips, videos, articles, and more...

Start Managing GERD with a Delicious GERD Meal Plan

For less than the cost of one cookbook, you'll gain immediate access to our meal planner, recipes to help control GERD, shopping lists, and more... Sign up today for a subscription to MyFoodMyHealth or view the Free Demos of the MyFoodMyHealth meal planner today.




MyFoodMyHealth Online Weekly Meal Planner

The Easy Way to Follow a Diet Plan for GERD

We know your life is busy. Our convenient, online meal planner makes it fast and easy for you to prepare healthy meals for GERD. It's filled with nutritious recipes so delicious and satisfying even the pickiest eaters will enjoy following a diet for GERD.

You can even add other health conditions and food allergies so you can prepare delicious food that meets the dietary needs of your whole family.

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Easily Support Multiple Health Conditions & Food Allergies with MyFoodMyHealth Meal Planner

Are you cooking for yourself and have multiple health conditions or food allergies? Or do you have a daughter with asthma, a spouse with diabetes and a son who hates broccoli and has a peanut allergy? No worries. Unlike other systems, MyFoodMyHealth takes everyone into account, whether you're cooking for one, two, or the whole family.

To start cooking delicious meals that meet everyone's health needs, simply set up your profile to include the health conditions, food allergies or food dislikes for you and your family members. The Meal Planner automatically generates meal plans and recipes that meet everyone's health needs. It's that easy!

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What to Expect in Your MyFoodMyHealth Meal Planner for GERD

The GERD diet option on MyFoodMyHealth will help you to avoid some of the foods that can trigger GERD symptoms. Trigger foods vary person to person, so to support the most people MyFoodMyHealth excludes the classically accepted culprits in the MyFoodMyHealth GERD diet and meal planner.

Foods Especially Included in MyFoodMyHealth's GERD Recipes

  • non-citrus fruits like berries, bananas and apples
  • lean proteins like fish, chicken, turkey, legumes and beans
  • vegetables like broccoli, carrots, green beans, lettuce, peppers and potatoes
  • whole grains (some people may find they should remove or eliminate wheat based grains which contain gluten)

Foods Especially Excluded or Limited in MyFoodMyHealth's GERD Recipes

  • chocolate
  • citrus
  • mint
  • onion
  • tomato

Note: If you are still not getting relief, remove wheat from your meal planner.


Delicious Foods to Eat if You Have GERD

Delicious Herbs if You Have GERD

There are many soothing and anti-inflammatory herbs that can aid in GERD symptoms. These include:

  • DGL, a form of licorice root extract, available in chewable tablets
  • Fennel seeds, which can be chewed and swallowed in their natural form
  • Fresh ginger steeped in hot water
  • Slippery elm bark, which is available as a liquid extract or chewable tablet
  • Turmeric, a bright yellow, mild tasting spice that can be incorporated into recipes

Great Foods to Eat for a Healthy GERD Diet

If you are making dietary changes to help with the symptoms of GERD, there is a bounty of tasty, healthy, whole foods you may still enjoy. These include:

  • Amaranth
  • Apples
  • Arrowroot
  • Balsamic vinegar
  • Bananas
  • Beans
  • Blueberries
  • Breads, cereals, crackers, and pasta made of corn, rice, potato, soy, arrowroot, tapioca, sago, flax, and hominy
  • Buckwheat
  • Chicken
  • Corn
  • Cornmeal (polenta and tortillas)
  • Fish
  • Hominy
  • Lettuce
  • Millet
  • Nut flours
  • Papaya
  • Pineapple
  • Popcorn
  • Potato
  • Quinoa
  • Raspberries
  • Rice
  • Sorghum
  • Soy
  • Strawberries
  • Tamari
  • Tapioca
  • Tef
  • Turkey
  • Wild rice
  • Yogurt


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Try This Free Sample GERD Recipe

Polenta with Grilled Eggplant, Arugula & Herbs



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General Information on GERD

What is GERD?

Gastric Esophageal Reflux Disease, or GERD, is diagnosed when the contents of the stomach migrate up into the esophagus because of a weakening of the muscles where the stomach and esophagus meet.

Symptoms of GERD

People with GERD may experience:

  • heartburn
  • chest pressure
  • hoarse voice, and/or chronic cough
  • chronic reflux can damage the lining of the esophagus

What Causes GERD?

GERD has many possible causes, which may include:

  • structure problems
  • certain medications
  • eating and lifestyle habits
  • weight loss surgeries
  • pregnancy, or a combination of these factors.

In some cases, GERD can develop from a weakening of the muscles between the esophagus and stomach, or hiatal hernia, which allows stomach contents to move up into the esophagus. Other factors that can cause GERD or make it worse include, being overweight, lying down after meals, overeating at meals, eating too quickly, and having had weight loss surgery (gastric bypass or gastric band surgeries), because these things put excess pressure on the "sphincter" muscles that keep food contents from moving up into the esophagus. Chiropractic adjustments can be helpful in addressing hiatal hernias.

GERD is typically thought of as a problem of excess stomach acid and treated with acid blockers. However, stomach acid is critical to proper digestion and absorption of nutrients, and in many cases, GERD can develop when the stomach doesn't secrete enough stomach acid to properly digest food. A health professional can help you determine how best to treat your GERD.

Triggers of GERD

  • fried and fatty foods
  • spicy food
  • coffee
  • alcohol
  • carbonated beverages.

If you do not experience relief by removing these classic triggers, we'd recommend removing wheat as well, due to its inflammatory effect on the digestive tract.

Eating Habits to Ease GERD Symptoms

Since how you eat is as important as what you eat, keep these tips in mind to reduce the symptoms of reflux naturally:

  • Maintain a healthy weight
  • Slow down at mealtimes and chew your food thoroughly. Some people find that mindful eating practices help to reduce digestive symptoms.
  • Eat until you're 80% full, rather than stuffed. It takes 20 minutes for your stomach to tell your brain that you're full, so eating more slowly and putting down your fork between bites can be helpful.
  • Remain upright during and for at least two hours after meals, and avoid eating three hours before bedtime. Bending over or lying down with a full stomach can trigger reflux.
  • Avoid tight-fitting clothes, especially around the mid-section.
  • Stop smoking, if you haven't already.
  • Drink plenty of water between meals and throughout the day. However, drinking too many liquids (more than 4 ounces) with meals can put extra pressure on your stomach's upper sphincter muscles.

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How MyFoodMyHealth Can Help You Control GERD


  • Our customized online meal planner uses the healing power of whole foods to help you control diabetes. It takes into consideration the health conditions of everyone in your household, allowing you to serve wonderful meals that meet everyone's nutritional needs.

  • MyFoodMyHealth automatically generates a shopping list for you based on your conditions, making shopping easy.

  • Videos, cooking tips, recipes and an extensive glossary provide "the basics" you need to cook flavorful and nutritious meals.