@mollypelletier.rd: The ten foods our clients keep coming back to while reflux, gastritis, and LPR calm down. This is a healing-phase rotation, not a forever list. Low-irritation, easy to digest, and built to give sore tissue a break while the rest of the protocol does its work. Oatmeal. Soluble fiber that soothes on the way down and feeds a healthy microbiome. Bananas. Gentle, potassium-rich, and the snack most people can reach for when nothing else feels safe. Sweet potato and pumpkin. Soft, naturally low in acid, and kind to an irritated stomach. Zucchini and green beans. Alkaline vegetables that bring fiber and volume without the bite of tomato or onion. Ground turkey and chicken. Lean protein that digests without sitting heavy. Salmon. Protein plus omega-3s, which support a calmer inflammatory response. Flax meal. Mucilaginous fiber that coats as it goes down and keeps motility moving. Cantaloupe and watermelon. Hydrating, low-acid fruits that most sensitive stomachs handle well. Papaya. Contains papain, a natural enzyme that supports digestion. Ginger. A natural prokinetic that supports normal gastric emptying. Tea, or grated straight into meals. Flavor bonus: dried sumac. Lemony brightness with none of the acid, which matters when citrus is off the table. What moves the needle is the pattern, not any one food on the list. Zalvan et al. 2017, a retrospective study of 184 LPR patients published in JAMA Otolaryngology (PMID 28880991), found six weeks of a plant-forward, Mediterranean-style diet with alkaline water lowered Reflux Symptom Index scores by 39.8%, compared with 27.2% on a PPI. I put together a free reflux-friendly meal plan that lays it all out for you. Check the link in my bio to grab it. And if you're ready for 1:1 support, head to the link in my bio for a personalized roadmap session with our expert team of reflux Dietitians. Follow for more and share this with someone who needs a safe list this week. Small hinges swing big doors. #AcidReflux #GERD #LPR #Gastritis #SilentReflux

Molly | The Reflux Dietitian

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Thursday 10 September 2026 16:28:20 GMT