Changing your diet can be challenging, especially when the changes involve eliminating foods you’ve been accustomed to eating throughout your entire life. That’s why we’ve included a 7-day meal plan and over 40 simple recipes that you can make at home while you’re on the Reflux Recovery Diet and beyond.
The recipes focus on clean, whole foods and are specifically designed to support healing with healthy fats and anti-inflammatory nutrients. They are all free of gluten, dairy, refined sugar, hot spices and acidic foods like tomatoes and citrus. While some of the recipes do include onions and garlic, you should omit those ingredients if they seem to trigger reflux for you.
The meal plan that follows is just a suggestion. We’ve included lots of different recipes to illustrate the wide variety of options out there. If you’re an ambitious cook, please feel free to follow the meal plan as shown. If it’s too overwhelming, feel free to substitute simpler meals or to make larger batches of things to eat for several days. Most importantly, have fun and enjoy it!