Five Days Meal Plan for Dyspepsia

Oct 04, 2021


Dyspepsia refers to an episodic or recurrent pain or discomfort affecting the gastrointestinal tract and is associated with heartburn, acid reflux, regurgitation, indigestion, bloating, early satiety, or weight loss1. Dietary and lifestyle changes can often provide significant relief from dyspepsia. You can also take probiotics to help you ease the dyspepsia symptoms.

Dietary changes

Three rules of thumbs:

  • Avoid acidic foods
  • Avoid foods and beverages that contain caffeine.
  • Avoid high fat and fried foods

Five days meal plan for dyspepsia*






Plain Oatmeal topped with sliced bananas, apples or pears

Carrot ginger soup

Congee with ginger, chopped vegetables and/or lean cooked poultry


Whole-grain toast with natural (no sugar added) plus 1 cup of low fat or non-dairy milk/ginger tea

Low acidic salad: Use healthier choices like lean meats or seafood and add black olives, beans, carrots, broccoli, cucumber, nuts, and/or less acidic fruits.

Grill chicken breast (without skin and use dyspepsia friendly spice) with vegetables and couscous/brown rice


Overnight oats with apples and maple syrup

Grilled, broiled or baked chicken breast sandwich (whole grain bread) with lettuce/zucchini/spinach


Spreads: choose a low fat mayonnaise or sweeter mustard, such as honey mustard (mustards can cause heartburn)

Grill, sauté, or steam lean fish (and use dyspepsia friendly spice) served with vegetables and brown rice







Alkaline smoothie (blend ice and non-dairy milk with melon, banana, spinach, kale, chia seeds and/or berries)

Tofu veggie wrap: incorporates tofu with fresh veggies in a high-fiber wrap (skip dressings or use light and less acidic dressings)

Quinoa bowl with lean meat and veggies (with less acidic sauce such as honey mustard)


Omelette or scrambled eggs with mushroom and spinach (try to reduce/remove egg yolk) plus 1 cup of low fat/non-dairy milk/ ginger tea

Vegetable stock broth with lean protein sources, such as chicken and beans

Grilled, broiled or baked chicken breast (without skin and use dyspepsia friendly spice) with asparagus/ broccoli, and mashed sweet potatoes

*You can incorporate probiotics into the meal plan

*The ingredients for each meal can be changed according to personal favor as long as the three rules of thumb for dietary changes are fulfilled. You can refer to following table to source for dyspepsia compliance ingredients for your meal preparation.

Dyspepsia friendly snacks for mid-morning and afternoon tea:

You can reserve a small portion of your dyspepsia friendly breakfast or lunch to be taken during mid-morning or afternoon tea break. You can also take following light snacks when you are hungry during mid-morning or afternoon tea time:

  1. Non-citrus fruits
  2. Salad
  3. Whole wheat crackers
  4. Cereal that's made primarily with whole grains
  5. Granola bars

Dyspepsia compliance and non-compliance foods/drinks

Dyspepsia friendly foods/drinks

Foods/drinks to be avoided for dyspepsia

Ginger, fennel, parsley, aloe vera

Garlic, onions, vinegar, and spicy foods

Whole grains such as oatmeal, couscous, quinoa, brown rice or whole grain breads

Glutinous rice

Non-citrus fruits:  melons, bananas, apples, and pears

Citrus fruits: orange, grapefruit, lemons, limes, pineapple


Lean meats and seafoods: chicken, turkey, fish, and seafood (grilled, broiled, baked, or steamed. Remove the skin if there is any and do not fry it)

Fatty cuts of meat (beef, pork, or lamb) and processed meats like hot dogs and luncheon meat

Egg whites

Egg yolks

Healthy fats: avocados, walnuts, flaxseed, olive oil, sesame oil, and sunflower oil (in moderation)

Desserts or snacks, such as ice cream and potato chips

Green vegetables: kale, spinach, broccoli, asparagus, celery, cauliflower and etc.

Chocolate and mint

Root vegetables such as sweet potatoes, carrots and beets.

Carbonated and fizzy drinks

Lentils, chickpeas, and other legumes

Caffeinated food and beverages (including coffee and tea)

Low-fat dairy foods or non-dairy products

Full-fat dairy products (such as butter, whole milk, regular cheese, and sour cream)

Stick to fresh or dried mild herbs like basil, parsley, oregano, thyme, turmeric, cardamom, ginger, cilantro or rosemary

Hot spices like cinnamon, curry powder, chili powder, cayenne pepper, nutmeg or hot paprika

Ginger tea

Alcoholic beverage

Tofu and tempeh

Fatty and fried foods


Tomatoes and tomato-based foods


High fat creamy salad dressings or creamy sauces and dips

Lifestyle changes for dyspepsia:

  1. Eating in a calm and relaxed atmosphere
  2. Eat smaller and frequent meals as opposed to fewer and larger meals
  3. Chew the food slowly and completely
  4. Never skip meals or to overeat
  5. Don’t lie down right after eating
  6. Don’t snack unless you’re actually hungry
  7. Avoid tight-fitting clothing around your waist
  8. Avoid smoking
  9. Cut back on alcohol consumption
  10. Manage stress
  11. Exercise regularly but don't do it right after eating
  12. Elevate the head of your bed four to six inches to minimize acid reflux symptoms while sleeping


Heidelbaugh, J. J. (2008). Clinical men's health: evidence in practice. In J. J. Heidelbaugh (Ed.), Gastroenterology (pp. 163-181). Elsevier Inc.


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