Eat to Ease: A Guide to Low-Acid Foods

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Frequent heartburn, acid reflux, or GERD symptoms? What you eat can make a real difference. Choosing more low-acid foods throughout the day helps reduce irritation and supports a calmer digestive system, without sacrificing flavor or nutrition.

Fill Your Plate With These Low-Acid Favorites:

Vegetables: Spinach, kale, broccoli, cauliflower, green beans, sweet potatoes, carrots, cucumber, celery, asparagus, peas

Fruits: Bananas, melons (watermelon, cantaloupe, honeydew), pears, mangoes, avocado

Grains & Starches: Oatmeal, brown rice, quinoa, couscous

Proteins: Chicken, turkey, fish (especially salmon), eggs, tofu, lentils, chickpeas, black beans

Dairy & Alternatives: Low-fat milk, almond milk, oat milk, plain low-fat yogurt, cottage cheese

Healthy Fats: Olive oil, coconut oil, almonds, cashews, sunflower seeds

Beverages: Water, herbal teas (chamomile, ginger, licorice root), non-citrus smoothies

Foods to Limit: Citrus fruits, tomatoes, coffee, carbonated drinks, alcohol, fried or spicy foods, and chocolate can trigger or worsen symptoms.

TIP: How you eat matters as much as what you eat. Try smaller, more frequent meals, avoid lying down within 2–3 hours after eating, and chew slowly. Small habits add up to big relief.

This handout is for educational purposes only and is not a substitute for personalized medical nutrition therapy. Talk with your healthcare provider or registered dietitian for individualized guidance.

The Bigger Picture: Why Working with a Registered Dietitian Matters on GLP-1 Medications

GLP-1 medications can be valuable tools for weight management. Still, they work best when paired with supportive lifestyle habits and individualized care.

Because successful weight loss isn't just about eating less, it's about preserving muscle, supporting energy, maintaining mobility, and building long-term health along the way.

While GLP-1 medications may help reduce appetite, they don't automatically answer important questions about nutrition, meal timing, movement, or muscle preservation. In practice, many clients wonder:

Am I eating enough protein to support muscle health?

Is my current eating pattern supporting energy and metabolism?

How do I manage side effects like nausea or constipation?

Am I losing weight in a way that supports my long-term health goals?

There may not be a one-size-fits-all answer, which is one reason I often encourage nutrition support as part of GLP-1 care.

Working with a registered dietitian nutritionist (RDN) can help personalize a plan that supports nourishment, strength, physical activity, and sustainable habits while navigating the changes that can come with these medications.

In 2025, several leading organizations released a joint advisory emphasizing the importance of nutrition support during GLP-1 therapy, including preserving muscle mass, preventing nutrient deficiencies, and managing side effects.

Because the most important question is not as simple as: “How much weight am I losing?”

But rather: “What kind of health am I building while I lose it?”

Reach out to schedule a consultation.

Roasted Tomato & Basil Cottage Cheese Toast

Recipe by: goodculture.com

Ingredients:

2 cups cherry tomatoes

A pinch of flaky salt

4 thick slices of sourdough or country bread

1 cup Good Culture cottage cheese

Fresh basil leaves

Instructions:

Preheat oven to 400°F. Spread cherry tomatoes on a baking sheet and roast for 25–30 minutes, until jammy and slightly charred at the edges.

Toast 4 thick slices of sourdough or country bread until golden and crisp.

Spread a generous layer of Good Culture cottage cheese onto each slice of toast.

Spoon the roasted tomatoes over the top, then scatter cups fresh basil leaves over everything.

Drizzle toast with an extra pinch of flaky salt. Serve and enjoy!