Heartburn - Fast Tract Digestion: LPR, Acid Reflux & GERD Diet Cure Without Drugs | Surprising Truth about the Cause of Acid Reflux Explained (Clinically Proven Solution)

Make sure you eat only freshly prepared starchy vegetables (such as rice and potatoes). Cooked, then cooled, starchy vegetables can contain three times as much resistant starch. If you do consume leftover starches, heating them thoroughly helps gelatinize the retrograded starch.

Recommended FP total for a single meal: FP between 0 and 10 is considered low. FP between 10 and 15 is considered moderate. FP equal or greater than 15 is considered high.

Cook starchy vegetables well, because steaming, boiling or cooking starchy foods longer reduces the amount of resistant starch. This is important for potatoes, pasta, rice, and grains. You don't need to do this with non-starchy vegetables.

Avoid consuming whole grain products, as they are high in RS, and consider limiting or eliminating wheat products entirely until you determine their effect on you in a controlled manner (starting after your symptoms improve).

1. The average daily FP level is approximately 30 grams.

One piece of good news: Foods that don't contain carbohydrates, such as meats, fish, cheese, etc., have an FP value of zero and are not limited by the diet. Also, non-starchy vegetables (refer to Table 9 in Appendix C for a list of over 50 vegetables) have very low FP values – you can eat more of these foods more often!

The Week One Meal Plan does not include foods that contain wheat. Wheat products often contain significant amounts of resistant starch and can be a factor in some people's GERD symptoms.

One good first step is to set a daily limit on total FP for each day. I recommend keeping your total FP grams per day under forty for the first few weeks.

I would never eat bread, rice, potatoes, corn, other wheat or grain products or pasta without chewing each bit to completion. If I didn't, these foods would absolutely give me severe heartburn.