Gastroesophageal Reflux Disease (GERD) Diet (Plant-Based)

This specialized nutrition plan is designed to help control acid reflux by eliminating common triggers while emphasizing soothing, plant-based foods that support digestive health. By focusing on a dairy-free, egg-free, and sugar-free approach, this regimen naturally removes many inflammatory ingredients that can aggravate the esophageal lining. It is fully compatible with vegan, vegetarian, and pescatarian lifestyles, offering a gentle way to nourish your body without compromising on flavor. Your PlexusDx report informs this approach by analyzing key markers such as the FUT2 gene, which plays a role in gut microbiome diversity and Vitamin B12 absorption—essential factors in a plant-based reflux strategy. Additionally, insights into the SOD2 gene help us understand your body's response to oxidative stress and inflammation, while the ADCY5 gene highlights the importance of stable blood sugar, reinforcing the need to avoid the added sugars that can worsen digestive symptoms.

The core of this program is built on clinical evidence suggesting that removing specific irritants while increasing fiber intake can significantly reduce esophageal pressure and acid exposure. By replacing saturated fats with healthier plant-based options and cutting out simple sugars, this plan aims to minimize the osmotic effects that often lead to bloating and reflux. To support your journey, we have distilled the research into these key actionable steps:

Eliminate Common Triggers: Avoid known irritants such as coffee, black tea, chocolate, mint, citrus, spicy foods, and tomato-based products to allow the lower esophageal sphincter to function properly.
Focus on Fiber: Aim for up to 45 grams of daily fiber from whole sources like oats, bananas, dates, and lentils, which help neutralize stomach acid and promote healthy digestion.
Remove Added Sugars: Stick to a strict sugar-free approach to prevent blood sugar spikes and reduce gastrointestinal stress, avoiding artificial sweeteners that can disrupt gut bacteria.
Choose Healthy Fats: Replace fried or greasy foods with nutrient-dense options rich in omega-3s and monounsaturated fats, such as walnuts, olive oil, almond butter, and avocados.

Your personalized meal plan is ready to guide you through these changes with delicious, reflux-friendly recipes. Click the button below to access your dashboard and start planning your week. If you need to adjust a meal to better fit your preferences or specific restrictions, use our "Swap" feature to find the perfect alternative. Just follow these steps:

Locate the meal you want to change on your daily planner.
Click the three dots next to the recipe name.
Select "Swap recipe" from the dropdown menu.
Choose "Swap" to change just that meal, or "Swap all" to replace it for the whole week.
Keep clicking "Swap" to cycle through alternatives that match your specific plan rules (like dairy-free or gluten-free options).

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.

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Diets & Meal Plans