Gerd Diet

Welcome to acid reflux diet series. I will share in next posts foods that should be avoided and also some easy to make acid reflux diet meal plans. Feel free to look around and if you have any suggestions  leave a comment  :)

If you have found this blog and reading this than I assume that you are or have been suffering from acid reflux also called gerd.
I have suffered form acid reflux and heartburn for almost whole my life. I know exactly how it feels not to be able to sleep properly at nights. It was a case especially when I was not paying attention what I had to eat. Having that in mind and researching the problem I came up with a list of foods that usually trigger  acid reflux. Below you will find a list of foods that should be avoided and foods that should be consumed reasonably.

Lets start with foods that should be avoided at all cost in your acid reflux diet:

• Alcohol (especially anything stronger than a beer)
• Citrus fruits: lemon, grapefruit, orange; juices made from these fruits and lemonade
• Some other fruits: cranberry, cranberry juice; tomato also  any meals prepared with them like salads, Italian meals sauces, pizzas
• Vegetables: raw onion and raw garlic (if somebody fancy it)
• High Fat foods. This group is very wide because anything that was deep fried (french fries, chicken nuggets, spicy chicken wings, doughnuts, regular potato chips), fried (steaks, other fried beef meals) or that contain high level of fat itself (bread and butter pudding, full 3,2% milk) usually triggers heartburn. Even salads that were prepared using cream or vegetable oil can cause acid reflux. Keep in mind that there are some exceptions which you can find below.
• Dairy products (ice cream, milk shake, sour cream, regular cream, cottage cheese).
• Some foods made from grain especially when combined with other forbidden foods like spaghetti with sauce and meat, macaroni cheese
• Beverages:  coffee and tea
• Chocolate or anything with chocolate in it (brownies, puddings and other desserts)

Please be aware that some of these foods might not cause any heartburn at all when consumed on their own however when mixed with others from that list you are heading for sleepless night. Also not all people react the same to these foods and you should know more less what you can eat.

This list wouldn’t be completed without foods that can be eaten in moderation but “overdosing” can lead to heartburn. These foods shouldn’t be a part of your daily acid reflux diet:

• Low alcoholic drinks: beer (also non-alcoholic version)
• Fruits and juices: grapes, strawberries, blueberries, raspberries, peach, apple cider. Also orange juice but it needs to be low-acid one.
• Vegetables: leek, cooked garlic and onion, sauerkraut
• Meat hams, fried fish, tuna salad, hot dogs, chicken salad,
• Eggs: fried and scrambled
• Dairy products: low fat milk (some sources say that 2% milk is allowed but in my experience skimmed milk is the best), yougurt (especially low fat), low fat cheeses (mozzarella, cheddar, cottage cheese)
• Grain made products: muffin (not chocolate), garlic bread.
• Beverages: cola (be careful here, it’s easy to forget to drink it with moderation) and other carbonated (fizzy) drinks

Although I have included some low fat cheeses here as a possible acid reflux cause I would like to share something here. I used to have a thin slice of cheddar cheese to stop heartburn at night when I went wild with forbidden food and didn’t have any medicine at home. Some people advice drinking milk but from my experience it works only for 10-20 minutes and than the heartburn is even worse. Cheese on the other hand “dissolves” longer. Long enough to give me some sleep.

Please keep in mind that the above lists are not complete or exclusive. You might even discover that you can eat some foods form forbidden acid reflux diet list and nothing would happen. Or you can have a very bad experience with any food from second list. We are all different and react differently to different foods.

In the next posts I will include acid reflux diet meals. Stay tuned!

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As promised I have included below 7 simple to prepare various acid reflux diet recipes. I hope you would enjoy.

1. Very simple, not heavy at all breakfast plan. Perfect for a fresh start of a day:
- half of a banana
- cap of apple juice
- half a cap of whole grain cereal with a cup of skimmed milk
- 2 whole wheat toasts with 1 teaspoon of margarine and 2 tablespoons of jam.

2. Cheese (Mozzarella) Sandwich with Chicken
Things you need to prepare it:
- 2 slices of wholegrain toast “buttered” with a margarine
- 2 slices of turkey or chicken breasts (whichever you prefer)
- 1/2 cucumber – sliced
- 1 medium sized mozzarella
- pinch of salt
- fresh basil

My favorite way to prepare the sandwich is starting from the bottom: toast, 2 slices of cucumber, 2 slices of chicken, 2 slices of cucumber, 2 slices of mozzarella, some basil, 2 slices of cucumber topped with another slice of toasted bread. I add salt only on cucumber once I slice it.  Delicious. Perfect for short break at work.

3.  Omlette with mushrooms
To prepare this dish you would need:
- 2 eggs
- a pinch of salt
- 2 pieces of mushrooms (portobello)
- 1/4 cup of skimmed milk
- 1/2 cup of cilantro
- half a teaspoon of black pepper
- 1/4 parmesan cheese
- half of bell pepper

How to prepare it:
Beat both eggs until they are creamy smooth. Add ground pepper, salt, chopped up mushrooms, bell pepper and milk. Pour this mixture into a deep non-stick pan. Once it is ready shower the top of it with finely chopped cilantro and parmesan.

4. Tuna Noodle Casserole
Ingredients:
- one can of water-packed tuna (6oz), drain the water from fish
- 8oz of uncooked elbow macaroni
- half a cup of skimmed milk
- one cup of sliced celery
- half a cup of low-fat mayonnaise
- one cap of shredded low-fat cheddar cheese
- one can of low-fat cream celery soup

Preparation:
First you have to cook macaroni according to package directions. Once it’s ready rinse it with cold water and drain.
Using a saucepan mix soup and milk and heat it until it’s smooth. Add cheese and continue to heat until it’s all melted. Thank remove from the heat and add mayonnaise than stir until blended.
Combine well cooked macaroni, celery and tuna preferably using a mixing bowl. Once that is done pour the previously prepared sauce over the macaroni mixture.
Pour the macaroni and soup mixture into one and a half quart casserole dish and bake uncovered at 350 degrees for 30 minutes.
Enjoy!

5. Homemade chicken noodle soup
Things you need:
- 2 cups of diced and cooked chicken breasts
- 2 quarts of water
- 2 cups of uncooked, large egg noodles
- half of a tablespoon of olive oil
- 2 cups of frozen peas
- 2 cups of chopped carrots
- half of a teaspoon of salt
- one cup of chopped celery
- 4 chicken bouillon cubes
- 2 tablespoons of thyme

How to prepare it?
Gently fry celery in olive oil over a medium-high heat using large pot. Once that part is completed add water, bouillon cubes, salt, carrots and thyme and boil it. Add egg noodles and cook until noodles are tender. Now add chicken with peas, cover the pot and simmer it on medium heat for up to 10 minutes.
You have your home made noodle soup ready now!

 6. Chicken kebabs
To prepare that dish you need:
- 1 pound of boneless, skinless chicken breasts cut into half an inch chunks
- 3 tablespoons of light soy sauce
- 2 tablespoons of olive oil
- 1 tablespoon of sesame oil
- 1/4 cup of sesame seeds
- 2 tablespoons of brown sugar

How to prepare chicken kebabs?
Blend together brown sugar, oils, sesame seeds, brawn sugar and soy sauce using whisk. Add a chicken to the mixture and marinate for at least 2 hours in refrigerator. I usually leave it overnight. Remember to seal the bowl with the mixture especially if you have other strong smelling dishes ready in the fridge.
preheat the oven to 350 degrees F and let the fan start.  Make kebabs by treading 2 or 3 chunks of chicken at once onto a round toothpick and place all of the kebabs on backing sheet.  They should be ready within 10 minutes however make sure they are cooked through. Bon apetit!

7. Six beans cold salad
Ingredients:
- 2,5 cups of basic six bean mixture
- 1 pound package of no salt added frozen mixed vegetables (no corn)
- 3 quarts of water
- 1 teaspoon of salt
- 1 teaspoon of sugar
- 1 teaspoon of dried tarragon
- 1/2 teaspoon of dried thyme
- 1 teaspoon of dried marjoram
- 2 teaspoons of olive oil
- 2 teaspoons of coarse ground mustard
- 2 tablespoons of white vine vinegar
- fresh ground black peppers (just to taste)

Preparation:
Bring the beans mixture to a boil in the water using using medium pot. Than reduce the heat and simmer for up to 60 minutes – beans should be soft but not mushy. Drain and rinse gently the beans with cold water using colander. Shake the beans well and allow them to drain for another 5 minutes.
Blend the beans well with the remaining ingredients in a large bowl. Chill well before serving.

I hope you will enjoy these easy to prepare dishes like i Have. Enjoy!

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