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ALITHEAUHEALTH

Food & everyday nutrition

Acidity & reflux: a sample day

Smaller eating occasions, an earlier dinner and room to adapt foods to your own triggers.

Reflux triggers differ between people. This example leaves out chilli-heavy, tomato-based and citrus dressings, but none of its foods is guaranteed to suit everyone. Persistent or worsening symptoms need assessment.

Energy
1568 kcal
Protein
75 g
Fibre
40 g

Approximate totals for the measured base menu. Swaps, brands and added ingredients change these values.

Before using this example

  • For adults seeking general meal ideas. Portions and energy needs vary with body size, activity, health and medicines.
  • Children, pregnancy or breastfeeding, an eating-disorder history, kidney disease, advanced liver disease or insulin/sulfonylurea treatment need an individual plan rather than this example.
  • Contains milk, wheat, nuts or soy where listed. Use suitable alternatives for allergies or intolerance; substitutions change the nutrition estimate.

Breakfast

Soft banana porridge

50 g dry oats cooked with 200 g milk (about 200 ml), topped with 80 g banana.

Simmer with extra water until soft. Eat a comfortable portion slowly. Use milk only if you tolerate it.

Possible swap: Use a tolerated milk alternative; its protein and energy may differ.

Measured ingredients and estimated nutrition
  • Oats (dry weight): 50 g
  • Plain milk, 2% fat: 200 g
  • Banana (peeled): 80 g

About 366 kcal · 16 g protein · 7 g fibre.

Mid-morning

A small dahi snack

100 g plain low-fat dahi with 100 g banana.

Serve a small bowl without chilli or sour dressing. Skip or adapt it if dairy or banana triggers symptoms.

Possible swap: Choose another tolerated snack; no food is universally safe for reflux.

Measured ingredients and estimated nutrition
  • Plain low-fat yogurt / dahi: 100 g
  • Banana (peeled): 100 g

About 152 kcal · 6 g protein · 3 g fibre.

Lunch

Roti, soft moong and carrots

Two small rotis from 60 g dry atta, moong from 45 g dry whole beans and 150 g carrot (weighed raw, then cooked).

Soak the moong, cook thoroughly and keep the seasoning mild. Prepare rotis without added ghee; use 5 g oil across the meal.

Possible swap: If whole pulses cause discomfort, try a smaller serving or a tolerated split dal with your clinician’s advice.

Measured ingredients and estimated nutrition
  • Whole-wheat flour (dry; soft-wheat reference): 60 g
  • Moong beans (dry weight; whole-mung reference): 45 g
  • Carrot (raw weight): 150 g
  • Olive oil: 5 g

About 461 kcal · 18 g protein · 19 g fibre.

Afternoon

Dahi and a small nut portion

150 g low-fat dahi and 10 g almonds.

Keep the portion small. Adapt if nuts or dairy worsen symptoms.

Possible swap: A small serving of tolerated fruit may suit you better.

Measured ingredients and estimated nutrition
  • Plain low-fat yogurt / dahi: 150 g
  • Almonds: 10 g

About 152 kcal · 10 g protein · 1 g fibre.

Dinner · finish at least 3 hours before lying down

Early rice and vegetable bowl

150 g cooked brown rice, 100 g firm tofu, 100 g spinach and 100 g carrot.

Cook the vegetables until tender and heat the tofu through, using 5 g oil. Avoid making this the largest meal immediately before bed.

Possible swap: Use a tolerated grain or protein instead; the timing and your own triggers matter more than a universal banned-food list.

Measured ingredients and estimated nutrition
  • Brown rice (cooked weight): 150 g
  • Firm tofu (calcium-set): 100 g
  • Spinach (raw weight): 100 g
  • Carrot (raw weight): 100 g
  • Olive oil: 5 g

About 437 kcal · 25 g protein · 10 g fibre.

Putting it into practice

  • Use a symptom-and-food diary to identify your own triggers instead of removing every food on a generic list.
  • Common triggers include mint, citrus, tomatoes, caffeine and high-fat or spicy meals. Several signature recipes include these ingredients; they are not automatically reflux-friendly.
  • Seek medical care for difficulty swallowing, bleeding, unexplained weight loss or severe chest pain rather than trying to solve these with a menu.
  • Increase fibre gradually if this is more than you usually eat, and adjust portions to your tolerance.

About this resource

An illustrative menu prepared for Alitheau on 24 September 2026. General guidance checked against the sources below; nutrition estimated from USDA FoodData Central ingredients. No individual assessment or clinician review is implied.

How the nutrition estimates were calculated

USDA FoodData Central values per 100 g were multiplied by the listed edible ingredient weights, then added before rounding. Dry bulgur is a proxy for broken wheat; whole-grain wheat flour is a proxy for atta. Whole dry mung beans are used where specified, not split yellow dal. Brand, variety, cooking losses and household measures vary. Water and small amounts of spices are not counted; all listed oil is counted. This is an estimate, not laboratory analysis.

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