🎯 The Golden Rule
Gentle on the stomach, kind to the liver.
That means low fat, high fibre, steady meals, and no late night food drama.
🥗 Your Plate, the Peace Treaty
Think of every meal as a truce agreement:
½ vegetables – soft cooked or lightly steamed
¼ lean protein – grilled, boiled, baked
¼ smart carbohydrates – whole, not refined
Minimal oil – your liver is watching 👀
🌾 Carbs: Choose Calm, Not Chaos
Carbs are not the enemy. The wrong carbs are.
Best friends:
Oats, brown rice, basmati rice
Whole wheat bread
Sweet potatoes, plantain (boiled or roasted)
Frenemies (limit):
White bread, pastries
Sugary drinks
Large portions late at night
👉 These help reduce liver fat and prevent acid reflux spikes.
🍗 Protein: Lean & Polite
Protein keeps you full without irritating your gut.
Yes please:
Fish (grilled or steamed)
Skinless chicken
Beans and lentils (well cooked)
Eggs (boiled, not fried)
Take it easy:
Fatty red meat
Sausages, bacon
Fried protein anything
🥑 Fats: Small But Mighty
Fat is essential, just not in party quantities.
Choose wisely:
Small amounts of olive oil
Avocado slices
Groundnuts (dry roasted)
Too much fat slows digestion, worsens reflux, and makes your liver sigh deeply.
🍅 Acid & Spice: Keep It Friendly
GERD hates surprises.
Limit or avoid:
Raw onions
Peppery stews
Tomato-heavy sauces
Chocolate and mint
Fizzy drinks and alcohol 🚫
Your liver will thank you for skipping alcohol too. Double win.
⏰ Meal Timing: The Secret Superpower
This one is underrated but powerful.
Eat smaller meals
Finish supper at least 3 hours before bed
Sit upright after eating
No lying down with a full stomach (Netflix can wait)
💧 Sip Smart
Water is your bestie.
Sip water throughout the day
Avoid large volumes during meals
Cut down sugary drinks and packaged juices
🏃🏽♀️ Bonus Points: Move That Body
You do not need a gym membership to help your liver.
10–20 minute walk after meals
Gentle stretching
Consistency beats intensity
Movement improves digestion and helps burn liver fat. Magic? Almost.
🌈 Final Takeaway
Managing GERD and fatty liver is not about punishment, it is about balance.
Eat gently. Eat smart. Eat earlier.
Your stomach will stop burning bridges, and your liver will quietly heal in the background.
Now that is what we call a happy inside story 😄💚