{"id":15990,"date":"2020-08-16T20:55:32","date_gmt":"2020-08-16T19:55:32","guid":{"rendered":"http:\/\/opa.org.uk\/?p=15990"},"modified":"2021-01-21T21:00:23","modified_gmt":"2021-01-21T21:00:23","slug":"diet-for-acid-reflux-10-meal-plan-ideas-to-get-you-losing-weight","status":"publish","type":"post","link":"https:\/\/opa-old.voidappsdev.uk\/?p=15990","title":{"rendered":"Diet For Acid Reflux: 10 Meal Plan Ideas To Get You Losing Weight"},"content":{"rendered":"
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When you suffer from\u00a0chronic acid reflux<\/a>, your doctor often recommends certain lifestyle changes to try to help minimize the frequency of your reflux, one of which may be weight loss. In fact, if you\u2019re overweight and you have acid reflux, it\u2019s likely you\u2019ve already heard this. That\u2019s because being overweight puts a lot of extra pressure on the muscle in our esophagus meant to prevent stomach acid from splashing back up into the esophagus and\/or throat. This muscle, called the\u00a0lower esophageal sphincter<\/a>, is weakened over time by this pressure and eventually stops functioning properly, which is what results in chronic reflux or\u00a0GERD<\/a>. Naturally, losing weight is a great way to reduce the pressure on your LES and give it a better chance at working the way it was intended to – and hopefully minimizing your reflux.<\/p>\n

Easier said than done, right? Losing weight can be difficult when exercising only makes your acid reflux worse, and\u00a0dieting with acid reflux<\/a>\u00a0just seems too complicated to even attempt. We know it can be tough, but with just a little thought and creativity you could be well on your way to a healthier you. Here are 10 meal plan ideas to help you lose weight while keeping your\u00a0acid reflux<\/a>\u00a0in check.<\/p>\n

Diet For Acid Reflux<\/a>: Breakfast\u00a0Meal Plan Ideas For Weight Loss<\/a><\/h2>\n

#1: HARD-BOILED EGGS, LOW-FAT YOGURT, & APPLE SLICES:<\/h3>\n

This yummy breakfast may not seem like much, but the eggs and yogurt pack a good punch without leaving you bloated or feeling overly-full. Make sure to eat your eggs boiled in order to avoid having to use any oils or butter, and keep your yogurt low fat or fat-free if possible. Then, fit in your apple-a-day in easy to eat slices to top it off!<\/p>\n<\/div>\n<\/div>\n

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#2: PLAIN OATMEAL, SLICED BANANA & BERRIES, & AN ENGLISH MUFFIN:<\/h3>\n<\/div>\n<\/div>\n
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The perfect breakfast for when you have a long morning ahead of you! Make some plain oatmeal with water or fat-free milk, then toss in some banana slices and berries for extra flavor (try to avoid adding sugar!). If you\u2019re still a little hungry, grab an English muffin from your favorite whole foods store.<\/p>\n

Diet For Acid Reflux<\/a>: Lunch\u00a0Meal Plan Ideas For Weight Loss<\/a><\/h2>\n

#3: TUNA SALAD ON PITA:<\/h3>\n

Enjoy about a cup\u2019s worth of tasty tuna tossed with about \u00bd cup of nonfat, plain yogurt, a touch of Dijon mustard, and some finely chopped celery. If you\u2019d like, you can also toss some spinach, kale, and bean sprouts into the mix for extra flavor and crunch. To keep this low-carb, make sure to only use \u00bd of the pita bread \u2014 save the other for later in the week!<\/p>\n

#4: SWEET POTATO, COTTAGE CHEESE & BABY CARROTS:<\/h3>\n

Sweet potato is packed with wonderfully healthy carbs that your body needs, and it can be easily prepared in the microwave. Avoid using oil or butter, and if the potato is large, cut it in half and save the rest for later. Then, substitute sour cream with cottage cheese, which is a great source of protein, just make sure to get it in a low-fat or fat-free version. Add some carrots for your vegetable portion and voila!<\/p>\n

#5: TURKEY, CREAM CHEESE, & TORTILLA WRAP:<\/h3>\n

For this lunch, make sure to use fat-free cream cheese and a whole-wheat tortilla. Add about 3 ounces of lean turkey strips or deli slices, and if you want a touch of sweet, feel free to add some cranberry sauce in! Wrap it up and cut it in half to keep the portion small.<\/p>\n

#6: LUNCH SALAD & SOUP:<\/h3>\n

This easy go-to meal can probably even be purchased at your closest Publix or Panera Bread \u2014 although it\u2019s always better to make it yourself. For your salad, make sure to avoid\u00a0acid reflux triggers<\/a>\u00a0like peppers, tomatoes, radishes, cucumbers, citrus fruits, onions, fatty dressings, vinegars, or citrus-based dressings. Instead, try veggies like kale, spinach, lettuce, peas, broccoli, carrots, or zucchini. Make sure your added meats are lean (chicken breast, turkey, lean fish, or shrimp) and feel free to add fruits! For your soup, simply make sure to keep it slightly bland, use lean meats, vegetables, and other alkaline foods.<\/p>\n

Diet For Acid Reflux<\/a>: Dinner\u00a0Meal Plan Ideas For Weight Loss<\/a><\/h2>\n

#7: GINGER RICE, SAUTEED MUSHROOMS & CARROTS, & GRILLED CHICKEN BREAST OR TURKEY:<\/h3>\n

The most important dinner tip is to keep your portions small, so for each of these items, make sure they\u2019re about \u201cpalm-sized\u201d. As a reference, that amounts to about 4 ounces for chicken. These pairings are all alkaline, just keep in mind to only lightly season them (no pepper!) and to avoid using butter or oil in their preparation.<\/p>\n<\/div>\n

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#8: MASHED SWEET POTATOES, ROTISSERIE CHICKEN, & BAKED ASPARAGUS:<\/h3>\n<\/div>\n<\/div>\n
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Having a mashed potato night can be depressing when you\u2019re on a diet, but by simply replacing your regular potato with a sweet potato, you\u2019re making it a diet dish, which means less but better carbs and calories. If you\u2019re on the run, grab some rotisserie chicken and simply peel off the skin and go for the breast, your dinner mates can enjoy the rest. Make sure to add a veggie – in this case, asparagus – which is a great\u00a0acid reflux<\/a>\u00a0fighting food!<\/p>\n

#9: ZUCCHINI NOODLES AND SHRIMP:<\/h3>\n

Pasta isn\u2019t the best for you, but veggie or zucchini pasta works as a great wheat-substitute and helps keep your\u00a0acid reflux<\/a>\u00a0in control. Season them lightly with just a bit of oil, basil, and Italian herbs, then add about 3 ounces of boiled or grilled shrimp. Lean meat means a happy stomach and weight loss!<\/p>\n

#10: COUSCOUS OR BROWN RICE, LEAN STEAK, & SPINACH:<\/h3>\n

If you think you can\u2019t eat red meat just because of your\u00a0acid reflux<\/a>, then you\u2019ll be happy to know that\u2019s not quite true! If you\u2019re going to eat red meat, stick to beef and make sure you\u2019re buying extra lean sirloin ground beef (98% lean) or sirloin steak. When cooking it, don\u2019t add any butter or oils, make sure to drain the grease, and for steak, grilling will allow excess fat to drain off. Make it a dish by adding some raw spinach and some couscous or brown rice for your complex carbs.<\/p>\n

More Information<\/h2>\n

Eating right isn\u2019t easy, and when you\u2019re already struggling with a digestive or esophageal disorder it makes it even more difficult – but it\u2019s not impossible! Keep in mind that while losing weight may significantly reduce your\u00a0symptoms of acid reflux<\/a>, it may not completely eliminate it. To make sure that you\u2019re taking the most appropriate path for getting rid of acid reflux,\u00a0book an appointment<\/a>\u00a0to see one of our\u00a0reflux surgeons<\/a>\u00a0at\u00a0Tampa Bay Reflux Center<\/a>.<\/p>\n

This article is from Tampa Bay Reflux Center –\u00a0https:\/\/www.tampabayrefluxcenter.com\/acid-reflux-gerd-blog\/diet-for-acid-reflux-10-meal-plan-ideas-to-get-you-losing-weight<\/a><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Here are 10 meal plan ideas to help you lose weight while keeping your acid reflux in check…<\/p>\n","protected":false},"author":4,"featured_media":15991,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-15990","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorised"],"acf":[],"yoast_head":"\nDiet For Acid Reflux: 10 Meal Plan Ideas To Get You Losing Weight - The OPA<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Diet For Acid Reflux: 10 Meal Plan Ideas To Get You Losing Weight - The OPA\" \/>\n<meta property=\"og:description\" content=\"Here are 10 meal plan ideas to help you lose weight while keeping your acid reflux in check...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/opa-old.voidappsdev.uk\/?p=15990\" \/>\n<meta property=\"og:site_name\" content=\"The OPA\" \/>\n<meta property=\"article:published_time\" content=\"2020-08-16T19:55:32+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-01-21T21:00:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/opa-old.voidappsdev.uk\/wp-content\/uploads\/2021\/01\/dreamstime_l_1812463901-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1706\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"OPA\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"OPA\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/opa-old.voidappsdev.uk\/?p=15990#article\",\"isPartOf\":{\"@id\":\"https:\/\/opa-old.voidappsdev.uk\/?p=15990\"},\"author\":{\"name\":\"OPA\",\"@id\":\"https:\/\/opa-old.voidappsdev.uk\/#\/schema\/person\/60271f69edd5545b63ee48b7c7dfcb9f\"},\"headline\":\"Diet For Acid Reflux: 10 Meal Plan Ideas To Get You Losing Weight\",\"datePublished\":\"2020-08-16T19:55:32+00:00\",\"dateModified\":\"2021-01-21T21:00:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/opa-old.voidappsdev.uk\/?p=15990\"},\"wordCount\":1154,\"publisher\":{\"@id\":\"https:\/\/opa-old.voidappsdev.uk\/#organization\"},\"image\":{\"@id\":\"https:\/\/opa-old.voidappsdev.uk\/?p=15990#primaryimage\"},\"thumbnailUrl\":\"https:\/\/opa-old.voidappsdev.uk\/wp-content\/uploads\/2021\/01\/dreamstime_l_1812463901-scaled.jpg\",\"inLanguage\":\"en-GB\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/opa-old.voidappsdev.uk\/?p=15990\",\"url\":\"https:\/\/opa-old.voidappsdev.uk\/?p=15990\",\"name\":\"Diet For Acid Reflux: 10 Meal Plan Ideas To Get You Losing Weight - 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