Do not feel sad about the previous list! These are only recommendations and as I said it is individually determined.

For this reason, is it not a bad idea to start writing in your food journal.

Keep yourself aware of the foods you eat. If something triggers a symptom write it down in your journal!

Now I want to give you the same list but with the foods, you are allowed to eat. We will stick to the same principle.

From the soups, you can eat fat-free and low-fat based soups like chicken noodle soup or broth-based soup, however, make sure to remove the onions and tomatoes.

The meats are quite simple.

Stick to broiled or any plain baked steamed lean beef. Any low-fat chicken, fish, and turkey are good, however, they shouldn’t be fried. Canned fish or canned turkey are good-to-go options.

The dairy products are logical.

Skim milk, low-fat milk, low-fat yogurt are good options for adding to your breakfast. Low-fat or fat-free sour cream, low-fat cottage cheese, and cream cheese is also a good alternative.

Vegetables are all good if they are raw. Broiled, steamed, or backed is also suggested.

Fruits could be eaten on the same principle. Raw, boiled, or baked. Apples, berries, melons, peaches, and pears are the perfect choice.

Desserts like low-fat baked goods are an option. Keep in mind that there must be less than 3 grams of fat per serving.

Take a look at this Blueberry Muffin recipe with 163 calories per serving, as well as:

Protein – 7

Carbs – 28

Fats – 3

You can also eat fruit pops (not citrus pops) and low fat or fat-free puddings.

Bread & Cereals and Grains are recommended again if they are made with non-fat ingredients.

Drink water, fruit juices (except citrus ones). Tea is an option, but be careful because your sensitivity levels for decaffeinated beverages may be raised.

As we mentioned early in the article high fiber diet decreases the risk of getting heartburn. Fibers also make you feel full, which minimizes the chance of a person overeating.

These are foods with a big amount of fibers, which you can add to your Gerd diet:

root vegetables like sweet potatoes, carrots, and beets

green vegetables such as asparagus, broccoli, and green beans

couscous, brown rice and whole-grain oatmeal

Watery foods are also a good choice because they weaken stomach acid.

Foods with a high percentage of water are:

Watermelon

Broth-based soups

Lettuce

Cucumber

Celery

Herbal tea

Alkaline foods, which are foods higher in Ph help neutralize strong stomach acid.

Bananas

Nuts

Fennel

Melons

Cauliflower

You already know some of the Alkaline foods and how they offset stomach acid.

You are wondering. Can an Alkaline Diet heal your acid reflux?

The answer is simple. Eating less acidic foods and changing them with more alkaline ones leads to reducing the backflow of acid into your esophagus.

Acidic foods are foods with a lower pH like:

Sugar

Certain dairy products like whole milk

Processed foods

Fish

Sodas and other sweetened beverages

Processed meats such as turkey or corned beef

grains

Alkaline foods, which offset the acidic content of your stomach also paralyzed the effect of your reflux.

Here is a full list of these foods:

All kinds of Beans , including broad beans, navy beans, green beans, lima beans, pinto beans, lentils, and sprouts

Nuts and Seed like sunflower seeds, sesame seeds, pumpkin seeds and almonds

Most fruits, especially bananas , watermelons, figs, and pomegranate

Unsweetened yogurt

Most of the vegetables (the greener, the better) like spinach, okra, cucumber, beetroot, carrots, broccoli, coriander, sweet potato, eggplants, peas, pumpkin and radish

Tip number one here is to hydrate yourself.

I know how busy you are and how you forget to drink water.

Nevertheless, you should drink a minimum amount of 8 glasses or 2 liters a day. This surely means more trips to the toilet but it is for a good reason.

As you already know alkaline foods have a higher pH. That means if you experience acid reflux it is a good idea to start drinking Alkaline water (pH 8.8) It helps with reducing reflux symptoms.

Alkaline water is accessible in your nearest store, so you won’t have a problem finding it.

On top of that, always check with your doctor or nutritionist to understand if this change will help you with GERD.

Some of the best Heartburn Home Remedies are:

Milk (non-fat or low-fat)

Yogurt (low-fat)

Ginger – best digestive aid for its medicinal properties (ginger TEA helps heartburning)

Apple cider vinegar (but only in small amounts with warm water and with meals) – big amounts can create irritations

An optimum amount is around one teaspoon to a tablespoon.

Lemon water and honey (again put a SMALL amount of lemon juice in warm water and a touch of honey) – honey is a natural antioxidant

Again one tablespoon of lemon juice should be enough.

Different relaxation procedures are also a thing to keep in mind. GERD itself can be very stressful. If you have never tried yoga now would be the perfect time to do so!

Yoga has a large amount of benefits to provide that mind-body awareness.

Since esophageal muscles play a big role in keeping stomach acids down where they belong, it may be beneficial for you to learn techniques that can relax your mind and body. Yet, if you are not a big fan of yoga you can try meditation, however, keep in mind that there is nothing magical in meditation.

Yet, it is one of the best ways to get to know yourself. People these days are so distracted by electronic devices, friends, relatives, etc…

Why not be the person who has achieved peace with himself? Meditation has also proven to be the best way to face your problems and find solutions.

Now you know why very few people practice this technique. Most of them don’t want to face their problems. They ignore them and always find a way of keeping themselves busy.

You get the point. Place yourself in a quiet room and focus on your breathing.

Try to make meditation a habit. Do it every day for only 20 minutes. Not only you will be aware of any “hidden” problems, but you will also reduce your stress levels and feel more energetic.

More than that, this post is not about meditation but with its help, you will get through GERD easier.

Another useful advice that anybody can do is when dealing with the condition is to stand up straight.

You have probably heard that when you were a kid. Your posture can provide to heartburn. Therefore, if you are sitting or lying down, try standing up. If you are already standing up, try standing up more straightly.

An upright posture puts less stress on your esophageal sphincter (LES). Your LES is a ring of muscle that helps stop stomach acid from rising to your esophagus.

Here is a bonus of 8 extra Diet tips for GERD:

Eat whole foods Wait an hour before training Manage your weight Restrict alcohol consumption Avoid stress Wear loose clothes Enjoy smaller portions Take a leisure walk after a meal

We covered everything from the recommended foods to eat, home remedies, and a couple of useful tips for GERD at home. Now let’s see what are the negatives of the Gerd diet.