Is there an easy and effective plan to reduce acid reflux symptoms? RefluxMD’s GERD experts say “YES”, and it’s not daily PPIs. Specialists agree that most adults only need to eat right and make sure their weight is under control. “Hold on,” you ask, “are you saying it’s that easy?” We think so. In 2014 we started a monumental effort to build a safe, healthy, and “easy” solution to diet and weight problems. Initially available in the fall of 2015, RefluxMD’s Recipe for Relief, A GERD-friendly Meal Plan and Diet Program, has proven to be an invaluable resource for thousands of adults who suffer from acid reflux.
NOTE: RefluxMD’s book is available in paperback and in ebook format for Kindle users. Click here to learn more!
A New and Innovative Approach to an Effective Acid Reflux Diet
RefluxMD’s Recipe for Relief was developed using the #1 rated DASH diet, which was created by the National Institute of Health to reduce high blood pressure. However, after years of testing, the DASH diet also proved to be highly effective as a balanced, safe, and healthy weight loss program. The DASH diet was designed with teams of nutritionists, physicians, and dietitians, and between 1993 and 1997 it tested at five major US research centers: Johns Hopkins University, Duke University, Kaiser Permanente in Portland, Brigham and Women’s hospital, and the Pennington Biomedical Research Center.
A team of 22 nutrition and weight loss experts evaluated 41 diet programs for US News and World Report’s Annual Diet Rankings. For the seventh year in a row, in 2017 the DASH diet was selected as the #1 Best Diet Overall. Additionally, it was selected as the #1 Best Diet for Healthy Eating, the #1 Best Diabetes diet, and the #1 Best Healthy Heart Diet. Other diets rated in the study include the Mayo Clinic Diet (#4 tied), Weight Watchers (#4 tied), Jenny Craig (#10), Nutrisystem (#16), and Atkins (#35). The experts placed more value on the long-term success of each diet program, rewarding those that could be easily adapted for a lifetime. The other criteria were safety, nutrition, easiness, short-term results, diabetes prevention, and heart disease prevention. According to the Huffington Post, “The DASH diet’s win is part of an overall trend among the ranking toward sensible eating plans that are free of gimmicks.”
Based upon these convincing results, RefluxMD selected the DASH diet as the foundation for its Recipe for Relief. Since the DASH diet was not specifically formulated for those with GERD, RefluxMD adapted the plan with meal plans that avoid known trigger foods and over 90 GERD-friendly recipes.
NIH DASH Diet Design
When RefluxMD first looked at the DASH diet, it seemed somewhat complex. However, after a more detailed review, we realized that its effectiveness is based on three primary factors:
Calories per day
Based upon an individual’s goals, calories can range from 1,600 calories per day to 2,400 calories per day (or even higher based upon activity levels). Serving sizes can be increased or decreased to accommodate an individual’s targeted calorie level.
Sodium per day
The DASH diet’s guideline for sodium consumption is between 1,500 milligrams to 2,400 milligrams per day. However, since active adults can lose sodium during physical activity, RefluxMD’s 21-day meal plan uses a range of 1,600 to 2,600 milligrams of sodium. Again, adjustments can be easily made to achieve alternative sodium levels.
DASH food groups per day
Good health requires balance in the types of foods consumed so that your body gets the nutrition it needs. For GERD sufferers, that means not only watching how much you eat but also what you eat. The NIH DASH diet recommends a specific number of food servings from key food groups (grains, fruits, vegetables, etc.) based upon the targeted daily calorie consumption.
RefluxMD’s Recipe for Relief
RefluxMD was able to use its expertise on GERD to offer a compendium on symptoms, diagnosis, treatment, lifestyle changes, medications, disease complications, and surgical procedures. This provides a foundation to design not only a GERD-friendly diet program but to build a comprehensive overall plan to find relief and good health.
Kimberly Tessmer, RDN, LD, a nutritionist and licensed dietitian, consultant and author, critically reviewed the nutritional and diet sections of RefluxMD’s Recipe for Relief, and she authored the introduction to those sections of the book. Dr. Michael R. Edelstein, Ph.D., psychologist, lecturer, and author of Three Minute Therapy, contributed his work on self-help approaches to correcting unhealthy behaviors, as well as the introduction on building a successful diet strategy.
Eating plans, and especially acid reflux diet programs can sometimes get complicated, so we designed 21 easy-to-follow daily meal plans and included over 90 GERD-friendly recipes in our new book. These daily meal plans will serve as a roadmap to help you meet your personal needs and goals. They are easy to use and follow the principles of the NIH’s DASH diet design.
Select Your Diet Program Based Upon Your BMI
The meal plans in Recipe for Relief are ideal for anyone with a healthy BMI (19 – 24) and who want to reduce their GERD symptoms naturally. Those with a slightly elevated BMI (greater than 24 but less than 27) can benefit from the moderate weight loss program described in Recipe for Relief as well. However, anyone who is excessively overweight (BMI 27 – 29) or obese (BMI of 30 or more), then RefluxMD’s Scale Back for Relief is a better choice. Researchers and GERD experts agree as one’s BMI gets further away from the healthy range, weight loss becomes more critical. Scale Down for Relief is a GERD-friendly rapid weight loss program, which then allows for a transition to a moderate weight loss approach after the BMI reaches 27. To determine your BMI, use the table below and locate your height in the black column, then follow that row across until you come to your weight. Your estimated BMI is the colored number on the line top of that column.
Get Started Today!
Are you ready to get started today? If so, get started now by reading the 5 steps to an acid reflux diet. If your BMI is less than 27, please consider purchasing your copy of RefluxMD’s Recipe for Relief now! If your BMI suggests substantially overweight or obese, please consider Scale Down for Relief. Don’t wait – make today your start to a happier and healthier you!