The Complete Acid Reflux Diet Plan: Easy Meal Plans & Recipes to Heal GERD and LPR

by Nour Zibdeh

The Complete Acid Reflux Plan delivers an effective 3-stage solution for quick, lasting relief from acid reflux.

Long-term relief from acid reflux calls for more than acid-blocking medication or the elimination of certain foods. It requires a practical food-based action plan that not only stops acid reflux pain, but prevents it from coming back—which is exactly what The Complete Acid Reflux Plan is all about.

The Complete Acid Reflux Plan goes beyond acid reflux symptom management by uncovering and resolving the root cause of your acid reflux. The 3-stage diet plan and 125 follow-up recipes presented in this book offer a delicious, easy-to-follow solution for enjoying the food you eat and living your best life, entirely free of GERD and LPR.

The Complete Acid Reflux Plan offers a 3-stage meal plan to help identify and repair what is triggering your acid reflux. These stages include:

“STOP” (Weeks 1-3) Stop acid reflux discomfort fast by removing acidic foods and enjoying foods that are GERD and LPR friendly. “HEAL” (Weeks 4-8) Keep your progress going by eliminating foods that cause fermentation—the main cause of acid reflux—and adding in special healing foods that with soothe your digestive tract. “REINTRODUCE” (Weeks 8-12) Slowly introduce new foods, as well as old foods that used to cause acid reflux. This is an essential step for moving on from a restricted diet and enjoying a stress-free nutritional plan that you can maintain.

Changing your diet doesn’t have to be difficult or overwhelming. With the accessible plans and recipes in The Complete Acid Reflux Meal Plan you will nourish your body and prevent further pain and damage caused by acid reflux.

Genres: Health, Cookbooks

250 pages, Paperback

Published June 19, 2018

Reviews

[Laura · Rating 4 out of 5]

This book is easy to understand and makes a lot of sense. The recipes don't differ so drastically from what one might already stock in the pantry and fridge. Doctors certainly don't take the time to explain with any specificity, how dietary changes may make great improvements in your health and function.

[Aiden · Rating 5 out of 5]

This was really helpful to me in understanding how reflux works and what to eat to avoid it. The author is very encouraging which I very much appreciated - I was overwhelmed by the dietary changes I needed to make and reading this helped me feel like I could do it and it would be worth it.

The recipes are easy to make (at least the ones I tried). My faves are the herb dressing, pesto, and green beans amandine.

Recipe notes:
- the corn porridge makes 5 servings (not 2)
- the chicken stew took 1+hrs to cook (listed as 30 minutes total)
- For the mushroom omelet, that's too much salt and oil. Lower the temp a bit before adding the eggs
- baked chicken tenders: makes enough coating for 2x this amount of chicken

[Tiffany Marshall · Rating 5 out of 5]

This book is going to be a huge part of the lifestyle changes I am implementing for the new year new me plan. The title is misleading, in my opinion, because it gives the impression that it is only for those already suffering from Acid Reflux. I would argue this diet is actually more of a preventative lifestyle eating plan versus being reactive to the condition. The content is extraordinary and the use of colors in presentation is quite pleasing to the eyes. The book is packed with great recipes, information, a dietary plan, and menu planning. Surprising, it is not heavy at all and too big or too small. Something for everyone; vegetarians and carnivores alike. I received this review copy from Callisto Publisher.

[Hendra Tambunan · Rating 5 out of 5]

I'm so happy to find this Acid Reflux Diet Plan / Recipe book. I found many important tips/advice that I do not receive/read from my doctor/ internet such as why we shouldn't drink during a meal, etc...The recipe helps me to kick start my healing process. I've been in this acid reflux condition for sometimes. Much appreciate how the author touched up from the anatomy/biology perspective. All makes sense now.

A must book to read for acid reflux friends/family.

[Jennifer · Rating 4 out of 5]

I appreciate how clearly laid out the plan is- it did not feel overwhelming and for the first time in a while I felt hopeful that I could heal my symptoms. While I have since worked with additional care providers using nutritional response testing, this was an important starting place for me and remains a great resource.

[SOMDReigel · Rating 5 out of 5]

“Food can be medicine”
A good reference guide, diet plan, and recipes those suffering from heartburn and acid reflux. Breaks down the basics about digestion and offers nutritional therapy. Traditional treatment is often a prescription, but they don’t solve the root of the problem and long-term use of those prescriptions may lead to other side effects. The book is broken down in two parts Healing and Recipes.
Part 1 - Healing
Focuses on the root of the problem not just eliminating acidic foods. A food-based approach so you are not on a restricted diet forever. A three-day STOP – to get immediate relief from pain and discomfort. Then you do a 4 week HEAL that tackles the root cause of reflux. A 4 week REINTRODUCE is next which will gradually bring back some of the foods that were eliminated and learn how to tailor the plan for your own needs.
I knew the dietary rules for acid reflux and pretty much felt hopeless before I read this book. I was supposed to give up all the yummy stuff I loved. Using the Three-Day STOP was pretty easy for me and there are plenty of delicious foods you can eat. The Three-Day STOP offers three day meal plan (breakfast, AM & PM snacks, lunch, and dinner).
As great as the three-day plan is, the HEAL plan is what you need to solve the root of your problem otherwise you will always suffer acid reflux. Take four weeks and remove foods that are high in FODMAPs. Again, you are given a 4-week meal plan. This was a bit more challenging for me but I have noticed a difference (I’m still on it and honestly a lot of travel has messed me up so I’m going to start all over in about a month so I can go from start to finish).
After HEAL, you will slowly introduce foods that are high in FODMAPs. (I have not gotten to this part yet)
Part 2 – Recipes that prevent Acid Reflux
Over 125 recipes that are easy to follow
Overall, I believe this diet plan is doable. The book was very informative and I learned a lot from it. I’ve been on prescriptions for many years though I know I shouldn’t. My doctors have never discussed more than a passing of food to avoid. In a few weeks I have an appointment with a new doctor which I made before reading this book. I feel more in informed and looking forward to what the doctor has to say. I see the author is not that far from where I live, so that could be another option too.
ARC provided by Callisto Book Club

[Halie · Rating 5 out of 5]

While I haven't made every recipe in this book, this book has been tremendously helpful. I'm currently pregnant and sought this book out during my 2nd trimester when I began to have severe heartburn and OTC meds weren't helpful.

She explains very clearly how heartburn happens, why acid reducing medications don't help in the long run, and why this diet bans more than just the usual foods they tell you not to eat when you have heartburn. There's essentially 3 different types of foods you restrict on the diet: 1) spicy and acidic foods, 2) foods that relax your lower esophagus sphincter, and 3) foods that cause bloating and gas. The goal of the diet is to eliminate every possible food that might give you heartburn and then you slowly reintroduce them one at a time to see what your triggers are.

At first I only did the lifestyle changes and avoided just a few of the foods she recommends in the book (sleeping elevated, not eating/drinking 2 hours before bed, not eating spicy or acidic foods, etc). One tip she recommended is to not eat and drink at the same time. When you drink, wait 30 minutes before eating; and after eating wait one hour before drinking. This one tip was enormously helpful!

By my 3rd trimester, lifestyle changes were no longer enough to help with heartburn. I felt immensely better after just one day of following the diet. I don't follow the diet perfectly, but I quickly regret it when I don't. I don't plan on continuing the diet after I give birth because I've heard most women's heartburn goes away after delivery. Some recipes are kind of bland, but others are surprisingly delicious.

[Lilith Day · Rating 4 out of 5]

As with any diet or lifestyle changes, you have to know your body before you do anything drastic. This book is no exception.

This book is meant to help anyone with acid reflux. For me, this book contained a little bit of everything. From an elimination diet, to information about reflux and recipes to enjoy, this book is the perfect place to start.

As the author is not out doctors, I would suggest reading this book and then seeking out your doctors help before taking on any changes. This book is very through and filled with helpful information. A great place to calm down any burning esophagus.

I received this book in exchange for an honest review. All opinions are mine and were in no way influenced by outside sources. I am a professional blogger at Little Lady Plays

[Lyndy Berryhill · Rating 4 out of 5]

I do not have any issues mentioned in this book, but overall I think this would be a great guide for someone wanting to transform their diet and relieve symptoms of acid reflux and other similar illnesses. I honestly expected more recipes to be included, but it does have a total guide that explains the causes and effects of acid reflux, how to identify symptoms, and finally a food-by-food guide on what not to eat. I received a free copy of this book to review, but in no way did I receive any compensation.

[Debbie Nicoletti · Rating 5 out of 5]

I was recently diagnosed with Silent Acid Reflux disease, Laryngopharyngeal Reflux (LPR). Most of the books I have found don’t address this disease, but this author does in great detail. I’m impressed with the author’s precise scientific writing combined with medical diagrams that a layman like myself can understand. In addition her recipes are simple and tasty!

[Joanne · Rating 4 out of 5]

Interesting

Have acid reflux issue plan to try, seems most recipes look simple. Any major change in eating habits can be difficult but I think this is worth trying.

[Terri Lyons · Rating 5 out of 5]

This is a very interesting book. It has loads of information and some great recipes. I received a review copy from the publisher.

[Jan Rowley · Rating 1 out of 5]

Probably will work for someone without GERD.

[Jane · Rating 4 out of 5]

Update: I have followed this plan before and it works. It's not fun. But it works. Following it again so revisit of the book was necessary.

I will revisit this rating after I have followed the plan. The book is very clear, with good explanations about why the choices that are being made are being made. It also has a very nice selection of recipes and a food plan that looks fairly simple to follow.