New Here - Looking for a reliable food chart

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New Member

Date Joined Jun 2012
Total Posts : 17
   Posted 6/29/2012 9:43 PM (GMT -6)   
Hello everyone. My name is Jeff and I'm 28 years old. I found this nice community while researching acid reflux/GERD. Usually my biggest health concerns are related to panic disorder and other anxiety issues, but not in this instance. I have had occasional heartburn before in my life, but about a week ago it became a problem I couldn't ignore, culminating in a terrible night that included excruciating chest pain which (possibly due to inflammation and tension) ended up creating a relapse of an intense shoulder problem I had about 2 years ago (doctors never figured out what it was - fail - but I suspect a pinched nerve).

Leading up to that night I had been experiencing several days of very excessive belching, and I had started noticing pain in my esophagus. My digestive system has really given me fits for years, so this doesn't necessarily surprise me. My mother is on a lifelong prescription to deal with GERD, and my sister has also dealt with the issue previously. Other than genetic links, we also each have a penchant for spicy foods and coffee, among other possible problem foods.

Anyway, other than posting to introduce myself to the community, I'm also looking for a printable food chart I could put in my kitchen. Right now I'm taking Omeprazole 20 mg once a day with fair results (some unwanted side effects, but my esophagus is finally healing). But I would really like to focus in on a reflux-friendly diet so I don't have to rely on PPIs and antacids. At least as a start.

I know there isn't a 100% fool proof diet, but I'd like something reliable to start with. I have found an unbelievable amount of contradictory advice on the internet, including many so-called experts. Alkaline versus acid even seems to be disputable. Does anyone know of a good chart or list I could print to help in grocery shopping and food preparation?

Any other advice is welcome as well. I hope you fellow sufferers are on the track to well being. :)

Veteran Member

Date Joined Jul 2011
Total Posts : 656
   Posted 6/30/2012 1:01 AM (GMT -6)   
Hi there, these are the three I rely on heavily:

Foods that are considered safe:

Foods to be eaten with discretion:

Foods to be avoided:

Please be advised that everyone is different and a great way to pinpoint your own personal triggers is to keep a food diary and try an exclusion diet. That's where you start with something with only one ingredient, like white rice, and record how you feel during and after. You add more and more to determine what bothers you.

Hope this helps!

New Member

Date Joined Jun 2012
Total Posts : 17
   Posted 6/30/2012 11:33 AM (GMT -6)   
Thanks for the links Ashley. I actually had found these charts but was unsure what to trust with all the contradiction I found from other ones. These seem to resemble my understanding of the condition best though.

Yeah, a food diary sound like a very good idea. I'll have to implement that on a daily basis once I'm off the medication (it won't be too much longer).

So far I'm now eating even smaller meals more frequently (I was already doing that to a certain extend, but now much more extremely). I've propped myself on several pillows at roughly a 45 degree angle (though I have a tendency to slip down because I'm more of a side/stomach sleeper, but nonetheless it has been helpful). I'll prop the bed if it comes to it, but I don't want my wife to be uncomfortable unless I have no choice. Nighttime is indeed my worst time for the worst heartburn.

Thank you for the help.

Forum Moderator

Date Joined Mar 2012
Total Posts : 1110
   Posted 6/30/2012 1:20 PM (GMT -6)   
There are some inconsistencies with the GERD diet but the consistencies that I have found are:
Non acidic fruits like melons, red delicious apples and non green bananas
Non acidic veggies like broccoli, peas, carrots, celery lettuce
Lean protein such as fish, chicken, turkey and lean beef
Potatoes seem to be ok. I eat only gluten free pasta. I stay away from wheat it is hard to digest.
Nuts like almonds
Olive oil
Chamomille tea
I have stayed away from dairy for now but if you have dairy just make sure it is low fat. High fat causes GERD issues.
And of course avoid the trigger acidic foods and drinks.

Its really hard to follow but does help. Make sure you take a calcium, magnesium and b12 supplements as PPI drugs deplete your ability to absorb these. I also take omega 3 and papaya enzymes.
Diagnosed GERD, no other medical conditions (this one is enough)
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