• You're all caught up!

What Can You Eat for Lunch When You Have GERD?

author image Charis Grey
For 15 years, Charis Grey's award-winning work has appeared in film, television, newspapers, magazines and on the Internet. She has worked as a story editor on the CBS drama "Flashpoint" and her work appears bimonthly in "The Driver Magazine." She has a Bachelor of Science in biology and a doctorate in chiropractic medicine from Palmer College.
What Can You Eat for Lunch When You Have GERD?
A broth-based low fat chicken soup can be a GERD-friendly lunch. Photo Credit Eising/Photodisc/Getty Images

Gastroesophageal reflux disease, or GERD, can make every meal an exercise in self-deprivation. When you're focused on avoiding an attack of heartburn, it's easy to accentuate the negative and bemoan the lengthy list of foods you can't eat. It's possible, however, to turn that negative thinking on its head. View this as a challenge to explore new midday meal options that you may not have discovered if GERD had not forced you to think outside the lunchbox.


A hearty bowl of vegetable soup can be the centerpiece of a GERD-friendly lunch, as long as you leave tomatoes out of the recipe. Tomatoes are a highly acidic food, and acidic foods are known to exacerbate the symptoms of some GERD sufferers, according to the University of Arizona Campus Health Service.

Opt for a vegetable stock broth, rather than cheese or milk-based varieties, and do not add fatty meats. Keep your soup as low in fat as possible to avoid causing stomach acids to regurgitate up through your esophagus during the process of fat digestion. Fats take a long time to digest, and because of that they increase the risk of acid reflux. Lean protein sources, such as chicken and beans, can turn your soup into a filling main dish.

You Might Also Like

Chicken Breast

A myriad of GERD-friendly lunch choices can be created with broiled chicken breast with the skin removed. Pop your broiled chicken breast on a low-fat bun and eat it as a sandwich. Avoid condiments such as mustard, salsa and ketchup, which have been associated with heartburn. Opt out of adorning your chicken patty with onions or tomatoes, both of which may increase your symptoms. Lettuce is a safe bet, as are most other vegetables.

Broiled Fish

Fish is a great choice for GERD sufferers when it's not fried or fatty. In most cases, a broiled fish fillet on a bed of rice can fill a hungry belly with minimal fears of gastroesophageal reprisal. Cold water fish such as lake trout are a good choice. According to the University of Maryland Medical Center, eating omega-3 rich varieties of fish confers additional health benefits for those with acid reflux. Omega-3 fatty acids found in fish may help reduce the inflammation associated with GERD.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media