10 Simple Swaps for a Healthier You & Weight Loss

Dealing with GERD issues requires avoiding high-fat foods and those that can trigger gas or acid production. However, you can still savour tasty meals! 

Here are 10 food swaps that are both delicious and GERD-friendly.

1. Swap French Fries with Baked Potatoes

French fries are delicious but high in fat and calories. Instead, try baked potatoes, which are lower in fat and calories but still tasty and much healthier!

2. Swap Burger with Salad Wrap 

Love burgers? How about trying a tasty alternative? Swap your burger for a nutritious Salad Wrap. It's just as delicious, and you can choose a wrap filled with high fibre and various vegetables.

3. Swap Wheat Flour with Cassava Flour

For baking or cooking, replace wheat flour with cassava flour. Cassava flour is richer in vitamins and minerals and is easier to digest for those with GERD.

4. Swap Ice Cream with Fruit Sherbet

Fruit sherbet is lower in fat and packed with vitamins and minerals, making it a refreshing and healthy alternative to ice cream.

5. Swap Chicken Thighs with Chicken Breasts

Replace chicken thighs with chicken breasts for lower fat and more protein, ideal for a healthy diet.

6. Swap Drinking Fruit Juice with Eating Whole Fruit

Instead of drinking fruit juice, try to eat whole fruit for longer-lasting satiety and more fibre benefits. Whole fruits are better for digestion too!

7. Swap White Rice with Brown Rice

Swap white rice with brown rice for a lower glycemic index and more fibre. Brown rice helps maintain stable blood sugar levels.

8. Reduce Butter, Increase Avocado

Cut back on butter and use avocado as a healthy fat source. Avocado is rich in good fats that benefit your heart and digestion.

9. Swap Gelato with Yogurt

Replace high-sugar gelato with yoghurt for a lower-sugar and higher-fibre option. Yogurt is also great for digestive health.

10. Swap Cow’s Milk with Almond Milk

Almond milk is lower in fat than cow’s milk and is suitable for GERD sufferers. Plus, it has a delicious taste and is rich in vitamins.

By making these simple food swaps, you can enjoy delicious meals without worrying about GERD symptoms. 

Discover the perfect solutions for achieving your ideal weight! 

Join our latest online class program, a collaboration between MESTAKULA x EATHINK called 'Guidance to a Healthy Weight Loss Lifestyle Program', and start your journey towards a healthier lifestyle today.