Diet and Food Guidance for GERD

Diet does not cure GERD, but meal choices and timing can cut symptoms. Triggers differ between people, so a food diary helps.

Foods that are usually well tolerated

• Oats, rice, khichdi, rotis and whole grains
• Bananas, melon, apples and cooked vegetables
• Lean proteins: dal, eggs, fish and chicken cooked lightly
• Curd or buttermilk if they suit you
• Water and coconut water

Foods that commonly trigger symptoms

• Fried, oily and very spicy foods
• Chocolate, mint, tea, coffee and fizzy drinks
• Alcohol
• Citrus fruit, tomato and pickles for some people
• Large, heavy meals, especially at night

Meal habits

• Eat 4 to 5 small meals rather than 2 large ones
• Finish dinner 2 to 3 hours before bed
• Eat slowly and chew well
• Do not lie down or bend over right after eating
• Keep a healthy weight, since belly fat raises reflux

Drinks

Sip water through the day, and avoid drinking large amounts with meals.

Key point

You do not need to avoid every trigger. Cut only those that clearly bring on your symptoms, and ask a dietitian for help if you are underweight or have other conditions.

Sample day

A balanced day might include oats or poha with banana, dal with rice or roti and vegetables, curd, and an early, light dinner such as khichdi or vegetable soup. Cook with little oil, use mild spices, and avoid late-night snacks. Adjust to your own triggers and any other medical conditions.

Keep notes for two weeks and share them with your doctor or dietitian.

Speak to your doctor if symptoms keep returning, rather than relying on tablets alone for months.