Meal Plans for Acid Reflux / Heartburn / Gastroesophageal Reflux Disease (GERD)

Smart Meal Plans for an Acid Reflux / Heartburn / Gastroesophageal Reflux Disease (GERD)

Our weekly meal plans for Acid Reflux / Heartburn / Gastroesophageal Reflux Disease (GERD) are designed to alleviate symptoms and prevent recurrence of acid reflux. . These meal plans are also suitable for people suffering from a hiatus (hiatal) hernia.

They are based on the Mediterranean diet, contain mostly unprocessed foods, and meet all nutritional recommendations from the following respected sources:

  • Gastrointestinal Society & Canadian Society of Intestinal Research (Canada)
  • Canadian Digestive Health Foundation (CDHF) (Canada)
  • International Foundation for Functional Gastrointestinal Disorders (International)
  • National Digestive Diseases Information Clearinghouse (USA)
  • Clinique Mayo (USA)
  • Société Nationale Française de Gastroentérologie (France)
  • Reflux gastro-oesophagien: diète spéciale, PasseportSanté.net, one of the best syntheses on GERD diet (in French)
  • Health Canada's Food Guide (Canada)

References

These meal plans also take into account the recommendations of the sheet: "Problèmes de poids - obésité et embonpoint: recommandations alimentaires et menus pour maigrir" from PasseportSanté.net in order to achieve and maintain a healthy weight, which is particularly beneficial against gastroesophageal reflux.

Last but not least, these Meal Plans are updated every week to take advantage of seasonal produce and Flyer specials from your preferred local grocery stores.

N.B. Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.

Each week you will receive:

Each week you will receive
Your menu for the week, balanced and tailored to your needs (calorie level and servings)
Fast, easy and delicious recipes for the entire 7-day menu
A matching grocery list, based on the current Flyer Specials at your preferred local supermarkets
A step-by-step action plan to help you save time in the kitchen
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View an example of a 7-day menu.

Why are these Meal Plans SMART?

Why are these Meal Plans smart?
Einstein

Our Meal Plans are smart because they ensure, week after week, that you will:

  • eat what is BEST to alleviate symptoms and prevent recurrence of Acid Reflux / Heartburn / Gastroesophageal Reflux Disease (GERD)
  • ENJOY eating
  • take advantage of the BEST BUYs at your preferred grocery stores

Also, you'll be able to choose freely, and as often as you want, the calorie level (1,600 or 2,000 calories) and the number of people(1, 2, 3, or 4). The quantity of each ingredient will then be automatically adjusted in the recipes and in the grocery list.

To find out what foods you will be getting in your meal plans, watch this video:

Why SOS Cuisine?

The recommendations for gastroesophageal reflux disease consist of 51 nutritional targets that must be attained every day, in order to alleviate symptoms and prevent recurrence of acid reflux / heartburn / gastroesophageal reflux disease.

Creating meal plans to meet these recommendations without assistance is difficult. Doing it week after week is even more so. That's where we come in, with our unique technology and our team of Dietitians.

SOUNDS COMPLICATED? Not with SOS Cuisine!

We provide you with meal plans that satisfy all the applicable nutritional recommendations, along with the recipes, which are quick and easy to prepare. You will be able to enjoy your food without any worries!

Why Meal Plans instead of just recipes?

Since the nutritional recommendations relate to daily and weekly intakes, it is not sufficient to look for 'Gastroesophageal reflux disease recipes'.

Properly balanced Meal Plans are the only effective way to ensure that all nutritional recommendations are met. This is what you get week after week with SOS Cuisine. This way, you have support and you're not alone.

And your entire family benefits from a healthy lifestyle, because our Bone Healthy Meal Plans are balanced and appropriate for everyone.

Nutrition Info

The most recent recommendations (1,2,3,4,5,6,7,8,9) for GERD consist of 51 nutritional targets that must be attained day after day, so as to alleviate symptoms and prevent recurrence of GERD..

These 51 targets can be grouped as follows:

  • Proper daily calorie intake, to promote the achievement and maintenance of a healthy weight. We currently offer 2 caloric levels to best meet your needs: 1,600 and 2,000 calories per day.
  • Low energy density of food
  • Optimal intakes of vitamins and minerals, especially sodium, calcium and vitamin C
  • Optimal intakes of carbs, including fiber, fats and proteins
  • Optimal composition of snacks in terms of carbohydrates and lean proteins
  • Optimal intakes of good fats (monounsaturated, polyunsaturated) and the optimal omega-6 / omega-3 ratio
  • No trans fat, and limited amounts of saturated fats and added/concentrated sugars
  • Optimal number and size of meals and snacks
  • Appropriate number of servings of the 4 food groups of Canada's Food Guide:
    • Vegetables and fruit, including 1 serving of dark green vegetables and 1 serving of orange vegetables every day
    • Grain products, including a majority of whole grain products
    • Low-fat milk and alternatives
    • Meat and alternatives, including fish
  • Adequate intake of foods that are specifically recommended (sources of lean proteins, etc.)
  • Adequate intake of foods that need to be limited (fermentable foods such as cruciferous, legumes, etc.)
  • Absence of irritating foods (mint, chocolate, citrus, tomato, etc.)

 

The following table shows that our GERD Meal Plans have consistently met the nutritional recommendations since their launch, on October 7th, 2010.

 

Indices de conformité

professionnel santé * Are you a health professional?
Please contact us to have more information on our meal plans.

 

References:

  1. Gastrointestinal Society and Canadian Society of Intestinal Research. Gastroesophageal Reflux Disease (GERD) , accessed on August 18th, 2011
  2. Canadian Digestive Health Foundation. GERD , accessed on August 18th, 2011
  3. International Foundation for Functional Gastrointestinal Disorders. Treatment of GERD , February 7th, 2010
  4. National Digestive Diseases Information Clearinghouse (USA). Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD) , May 2007
  5. Mayo Clinic (USA). Heartburn: Lifestyle and home remedies , May 21st, 2011
  6. Health Canada's Eating Well with Canada's Food Guide , January 7th 2008
  7. PasseportSanté.net (Canada). Reflux gastro-oesophagien: diète spéciale , May 2010 (in French)
  8. PasseportSanté.net (Canada). Problèmes de poids - obésité et embonpoint: recommandations alimentaires et menus pour maigrir , October 2009 (in French)
  9. Société Nationale Française de Gastroentérologie. Oesophage: Reflux gastro-oesophagien , September 1999 (in French)

Important advice and useful tips

important
  • Exercise regularly and moderately
  • Drink plenty of water throughout the day. Fill up a bottle at the beginning of the day and drink it slowly during the day
  • Eat and drink slowly
  • Do activities after meals, but at low intensity.
  • Raise the head of your bed 6 to 8 inches by securing wood blocks under the bedposts. Do not do this by propping up your upper body with pillows as this bends the body, potentially increasing abdominal pressure.
  • If you are overweight, know that weight loss , even moderate, could alleviate symptoms associated with GERD. This menu is optimized to help achieve and maintain a healthy weight. To get more tips about weight management , click here. We can help you!
attention
  • Our meal plans contain zero or limited amounts of the main ingredients which can aggravate the GERD symptoms. Since these sensitivities vary from person to person, if you are particularly sensitive to a food: Do not eat it, even if it appears on our menus.
to avoid
  • Avoid foods that can worsen reflux symptoms, such as tea, coffee, chocolate, mint , etc.
  • Avoid alcohol, because it often causes heartburn by irritating the lower esophageal sphincter and esophagus, and by stimulating the production of stomach acid.
  • Avoid any habit (e.g. drinking with a straw, eating quickly) or any food (gum, soda, soda water, baking soda) that causes gas.
  • Avoid drinking during meals, from half an hour before the meal to half an hour after.
  • Avoid bending over after meals.
  • Avoid lying down within three hours after a meal.
  • Do not eat two to four hours before bedtime.
  • Avoid wearing tight clothes that constrict the waist.

Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.

To know more about GERD and nutrition:

Hiatus Hernia

These meal plans are also suitable for hiatus (hiatal) hernia. While there are several causes of acid reflux, it does happen more frequently in the presence of hiatal hernia. This condition creates a reflux of gastric contents and thus is associated with gastroesophageal reflux disease (GERD). Hiatus hernia is associated with all the potential consequences of GERD - heartburn, esophagitis, etc.

How much does it cost?

  • $95.40/year (i.e. $7.95/month, save $24)
    Will recur yearly until cancelled
  • $9.95/month
    Will recur monthly until cancelled

N.B. If you reside in Europe, the prices are respectively 95.40€/year and 9.95€/month.


Satisfaction guaranteed
Your subscription will pay for itself quickly, as our Meal Plans allow you to save money by:
  • buying no more food than you need
  • avoiding food wastage
See the FAQ about subscriptions and plans

 

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View an example of a 7-day menu.

FAQ

What is the difference between canola oil and olive oil? Why do certain recipes use one rather than the other?
Differences between olive oil and canola oil lie in their composition, heat resistance levels, taste and cost. Even though both of these oils are rich in monounsaturated fats (excellent for cardiovascular health), canola oil contains about 10 times more omega-3 than olive oil. Also, both of these oils can be used in cooking but olive oil loses its aroma when heated. The neutral taste and lower cost of canola oil make it an excellent choice for everyday cooking as well as for baking. But cold-pressed extra-virgin olive oil tastes simply divine!
I see 'crispbread' in my menu. What is it and where can I buy it ?
Crispbread is a type of crackerbread from rye, rich in fiber and low in fat, salt and sugar. The most common brands are: Ryvita, Ry-Krip and Wasabröd. You'll find them in the crackers section at your grocery store.
I really like your weekly meal plans but I would like to know what to DRINK?
Water is by far the best choice. Add a slice of lime or a few drops of lemon juice in it to give a little punch. It is also possible to have fruit juices but remember, each glass represents an extra 100 kcal.
I am suffering from gastric reflux and I also wish to lose weight. Which meal plan should I choose?
You should consult your Doctor if you face a medical condition and it is recommended that you also consult a Registered Dietitian. Having said that, the 1,600-calorie Gastric Reflux meal plan would likely be a good choice, as it will help most people lose weight while alleviating symptoms and preventing recurrence of acid reflux.
It seems to me that dinners are lighter than lunches. Is there a reason for this ?

The only recommendation to reduce acid reflux that is based on strong evidence, is to lose weight if the person with reflux is overweight or obese. This condition plays a key role in the reflux symptoms, as excess weight puts pressure on the abdomen, pushing up the stomach and causing acid to back up into the oesophagus.

For this reason, these meal plans are designed on purpose with dinners that are lighter than lunches, to facilitate weight loss. This way, you can burn most of the calories that you eat during the day, before going to bed, thus avoiding to stock up these calories as body fat.
There's no microwave oven at my workplace. How can I find substitute meals that I won't need to warm up ?
You can use the "Swap Meal" button (blue double arrow icon) in your menu, or use the Advanced Recipe Search to find exactly the Lunch Box recipes that you want.
I don't like peanut butter, but it is often a part of breakfast. What can I replace it with?
Peanut butter is a good source of protein that sustains one's appetite in the morning. It can be replaced by cheese, almond or some other nut-based butter or even by hummus. Unfortunately, jams and sweet spreads are neither as nutritional nor as satiating.
While consulting the sample meal plan, I noticed that certain recipes recur more than once in the same week. Will the meal plan that I'm going to buy also be like this?
Yes! Some recipes (ex. soups, stews, etc) are repeated during the week in order to reduce the time spent in the kitchen. This way, you also get to prioritize certain fresh food items, with minimal waste. In other words, these repetitions are based on practical and economic reasons. They offer a good trade-off between variety and effort. And don't forget: you can always swap meals to get more - or less - variety.
I don't like eating my meal in the form of a sandwich or burger. Is it the same if I eat my meatball, slices of bread, lettuce and tomato separately?
It is OK to break down your burger into separate food items. The nutritional values remain the same and, once they have been consumed, the foods will interact in the same way as if they had been eaten in a same mouthful. Find your preferred technique and enjoy!
Why do we often have carrots and celery for SNACK?
Vegetables are very dense in nutrients while being low in calories and easy to carry. To bring carrots for snack is an easy way to get your daily serving of orange vegetable. Slices of red and green peppers, sugar snaps, French beans, broccoli, cherry tomatoes, and slices of cucumber are all excellent alternatives. Remember, bright and varied colors is the key.

 

Simplify your life and subscribe to our Acid Reflux / Heartburn / Gastroesophageal Reflux Disease (GERD) Meal Plan.


Note: We remind you to read our Medical Disclaimer.

Page last updated on 2013-04-24 @ 15:10

Testimonials

"My wife and I have been using your service for well over a year now and we love it! It helps us eat good, healthy meals while managing very busy lifestyles. By cooking for four, we even have great lunches at work."

Jeremy C.
Montreal, QC, Canada

"I discovered new recipes, it's a joy to see what awaits me in my weekly menu. You taught me how to stay focused with my grocery shopping, and gave me good cooking tips... In short, thank you for this great service."

Diane-Andrée B.

Baked Apples Marinated Pork Fillet à la Jacques Oriental Shrimp Soup