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RecipesGERD DietMeal Plan

GERD Diet Plan

Living with GERD or acid reflux means certain foods can turn a good meal into hours of discomfort. This GERD diet plan is built to help you eat well while avoiding common reflux triggers like citrus, tomatoes, spicy food, and high-fat dishes. Every recipe in this acid reflux diet plan is designed to be gentle on your digestive system without sacrificing flavor. Whether you need a structured GERD meal plan or a simple acid reflux meal plan you can stick to day-to-day, the Fig app makes it easy to customize around your specific triggers.

Dietitian-reviewed|Curated by Fig

Last updated: September 21, 2026

Follow this meal plan
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Fig works with nearly every diet

Don't see your diet listed? Don't worry! Fig works with hundreds of diets and thousands of ingredients. We'll help you find groceries, recipes, and restaurants that fit all of your needs.

In this article

Day 1

Dairy Free Protein Pancakes
compliant
Breakfast

Dairy Free Protein Pancakes

Leek One-Pot Chicken and Rice
compliant
Lunch

Leek One-Pot Chicken and Rice

Apple Cider Glazed Pork Chops
compliant
Dinner

Apple Cider Glazed Pork Chops

Gluten Free Almond Butter Apple Nachos
compliant
Snack

Gluten Free Almond Butter Apple Nachos

Day 2

No-Cook Overnight Oats
compliant
Breakfast

No-Cook Overnight Oats

Fig & Avocado Tuna Slaw
compliant
Lunch

Fig & Avocado Tuna Slaw

Honey Beef and Broccoli
compliant
Dinner

Honey Beef and Broccoli

Sweet-Salty Strawberry Vanilla Granola Bars
compliant
Snack

Sweet-Salty Strawberry Vanilla Granola Bars

Day 3

Whole30 Pork Stir-Fry
compliant
Lunch

Whole30 Pork Stir-Fry

Healing Chicken & Root Vegetable Soup
compliant
Dinner

Healing Chicken & Root Vegetable Soup

Rosemary Roasted Almonds
compliant
Snack

Rosemary Roasted Almonds

Day 4

Dairy Free French Toast
compliant
Breakfast

Dairy Free French Toast

Roasted Root Vegetable Soup
compliant
Lunch

Roasted Root Vegetable Soup

Coconut-Chicken Rice Bowl
compliant
Dinner

Coconut-Chicken Rice Bowl

Rosemary Sweet Potato Chips
compliant
Snack

Rosemary Sweet Potato Chips

Day 5

Peanut Butter Banana Oatmeal
compliant
Breakfast

Peanut Butter Banana Oatmeal

Ginger-Turmeric Shrimp Pasta Primavera with Zucchini & Peas
compliant
Lunch

Ginger-Turmeric Shrimp Pasta Primavera with Zucchini & Peas

Miso-Ginger Shrimp Rice Bowls with Zucchini & Carrots
compliant
Dinner

Miso-Ginger Shrimp Rice Bowls with Zucchini & Carrots

Celery with Almond Butter and Raisins
compliant
Snack

Celery with Almond Butter and Raisins

Day 6

Japanese Soufflé Pancakes
compliant
Breakfast

Japanese Soufflé Pancakes

Korean Seaweed Rice Rolls (Kimbap)
compliant
Lunch

Korean Seaweed Rice Rolls (Kimbap)

Thyme Chicken Cordon Bleu
compliant
Dinner

Thyme Chicken Cordon Bleu

Gluten Free Strawberry Banana Bites
compliant
Snack

Gluten Free Strawberry Banana Bites

Day 7

Dairy Free Protein Waffles
compliant
Breakfast

Dairy Free Protein Waffles

Spinach and Cheese Frittata
compliant
Lunch

Spinach and Cheese Frittata

Rosemary-Garlic Lamb Stew with Ceylon Cinnamon
compliant
Dinner

Rosemary-Garlic Lamb Stew with Ceylon Cinnamon

Tigernut & Coconut Granola
compliant
Snack

Tigernut & Coconut Granola

Follow this meal plan
TagsTags

Fig works with nearly every diet

Don't see your diet listed? Don't worry! Fig works with hundreds of diets and thousands of ingredients. We'll help you find groceries, recipes, and restaurants that fit all of your needs.

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Product List

  • Alpha Gal Friendly
  • Anti Inflammatory
  • Candida Diet Friendly
  • Corn Free
  • Dairy Free
  • Eggless
  • Gelatin Free
  • GERD Friendly
  • Gluten Free
  • Lactose Free
  • Low FODMAP
  • Low Histamine
  • Low Iodine
  • Mediterranean Diet Friendly
  • MSG Free
  • Paleo
  • PCOS Friendly
  • Peanut Free
  • Pregnancy Friendly
  • Sesame Free
  • Shellfish Free
  • Soy Free
  • Tree Nut Free
  • Vegan
  • Vegetarian

Recipes

  • AIP
  • Alpha Gal
  • Anti Inflammatory
  • Dairy Free
  • Eggless
  • Gluten Free
  • Gut Friendly
  • Lactose Free
  • Low FODMAP
  • Low Histamine
  • Low Sodium
  • Low Sugar
  • Mediterranean Diet
  • Paleo
  • PCOS
  • Pescatarian
  • Pregnancy
  • Tree Nut Free
  • Vegan
  • Vegetarian
  • Wheat Free
  • Whole 30
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