A reflux-friendly week isn't about a rigid meal plan — it's about a repeatable pattern: smaller, more frequent meals instead of two or three large ones; lean proteins and whole grains as a base; non-citrus fruits and cooked vegetables over raw, acidic ones; and finishing eating at least 3 hours before bed every night. A simple week might look like oatmeal with banana for breakfast, a grain bowl with chicken and root vegetables for lunch, and a lighter dinner like baked fish with rice and steamed greens, with snacks like melon or plain crackers between meals if needed. The specific foods matter less than the pattern — smaller portions, lower fat, less acid, more time before lying down — and that pattern is worth holding for at least a couple of weeks before judging whether it's helping, since single meals rarely tell the full story.
