Health & Fitness

PART III – Laryngopharyngeal Reflux (Silent Reflux)

So what can one eat on this diet? Well these are ingredients that have been accepted by professionals who deal with this disease. It’s basically a high fiber + alkaline lifestyle. Do not call this a diet but a lifestyle change because it will keep the body in check where you will be in a much better state. This should basically be your shopping checklist:

Please read Part II for more information on Laryngopharyngeal Reflux (LPR).


  • chicken breast (skinless, grilled)
  • turkey (fresh, ground or roasted)
  • hamburger meat
  • beef (sirloin)
  • egg whites
  • tofu
  • tuna (in water, canned or seared)
  • seafood – lobster, crabmeat, salmon, shrimp, sardines, cod, halibut


  • arugula
  • iceberg lettuce
  • kale
  • romaine lettuce
  • spinach
  • swiss chard
  • grape tomatoes
  • asparagus
  • beets
  • bell peppers (yellow, green, red, orange)
  • bok choy
  • broccoli
  • cabbage
  • carrots (not baby carrots)
  • cauliflower
  • celery
  • cilantro
  • corn
  • cucumbers
  • eggplant
  • green string beans
  • green peas
  • mushrooms
  • squash (yellow, butternut)
  • potato (sweet, russet, yukon gold, red skin)
  • leeks
  • zucchini
  • garlic / onion (sweet) – cooked not raw


  • beans (garbanzo (chickpeas), Goya)
  • beans (black, Goya)
  • beans (red, Goya)
  • cannellini (canned, organic)
  • edamame
  • lentils
  • lima beans
  • peas (green)
  • peas (black-eyed)

Herbs & Spices (to be cooked with)

  • cinnamon
  • ginger
  • basil
  • cilantro
  • clove (flavor desserts and soups)
  • cumin seed
  • celery seed
  • coriander seed
  • dill
  • oregano
  • parsley
  • rosemary
  • thyme, sage, or savory
  • asafetida (onion substitute)
  • fennel seed (onion substitute)
  • star anise (flavors desserts/soups)
  • sumac (lemon flavor)
  • miso

Raw Fruit

  • apples (gala, red or golden delicious)
  • apricots
  • avocados
  • bananas
  • cherries
  • cantaloupe
  • dragon fruit
  • figs
  • grapes (green seedless)
  • honeydew
  • kiwi
  • lychee
  • mango
  • olives (black)
  • papaya
  • peaches
  • pears (bosc, bartlett, or forelle)
  • mixed berries (blueberries, raspberries, blackberries, strawberries) Berries are only allowed as long as they are neutralized with almond milk.
  • watermelon
  • pumpkin

Dried Fruits

  • dried apricots
  • dates (halawi, Delilah)
  • raisins (dark)
  • shredded coconut

Nuts & Seeds (raw unsalted)

  • almonds
  • cashews
  • caraway
  • chia seeds
  • flax seeds
  • macadamia
  • pecans
  • pistachios
  • pine nuts
  • pumpkin seeds
  • sesame seeds
  • sunflower seeds
  • walnuts


  • blue cheese
  • feta cheese
  • hard cheese (dublin, parmesan, asiago, mozzarella, cheddar)
  • cottage cheese
  • cream cheese
  • yogurt (plain, Stonyfield)
  • yogurt, greek (plain, Chobani or Fage)
  • yogurt, almond (plain, Almond Dream)
  • yogurt, soy (plain, Whole Soy & Co.)
  • frozen yogurt (substitute ice cream)

Non Dairy Milk (substitute)

  • coconut milk
  • almond milk (unsweetened)
  • rice milk
  • soy milk
  • oat milk
  • kefir

Breads & Grains

  • brown rice
  • oat and wheat bran
  • 100% whole-grain bread
  • cinnamon raisin
  • barley
  • rye
  • buckwheat groats
  • steel-cut or old-fashioned rolled oats
  • whole-grain fusilli pasta
  • whole-wheat flour
  • quinoa (tri-blend)


  • peanut butter (natural)
  • almond butter
  • tahini (sesame seed)
  • butter (salted/unsalted)


  • agave nectar
  • bragg’s liquid aminos
  • celtic salt
  • coconut oil (unprocessed and cold-pressed)
  • extra virgin olive oil
  • hemp protein (opt for smoothies)
  • honey (menuka)
  • maple syrup
  • sm bottle vanilla extract
  • white miso paste


  • vegetable broth
  • carob (chips or powder)
  • dark chocolate

AVOID (at all costs on any ingredient list)

caffeine, tomato sauce, citrus fruit, vinegar, onions (raw), garlic (raw), mint, chocolate – as well as anything labeled with “ascorbic acid” & “citric acid” on food labels.

Ingredients in food should have a pH of 5+ (or higher) as they are more alkaline and will not cause an inflammatory response in the body.

Skin Care

Due to acid reflux causing body wide inflammatory responses, thought for years I had eczema or psoriasis (on the scalp). Knowing now that this was not the case, I am aware of what products that really help to tame this. The Aveeno brand has the proper ingredient of “colloidal oats” across their product line which provides a well moisturized barrier the skin needs. It is simple but very effective products that help to remedy this issue.

My recommendations:

Derma-E” – is another brand which I came across, sold at Whole Foods which works just as well!

PART 1 – Laryngopharyngeal Reflux (Silent Reflux)
PART 2 – Laryngopharyngeal Reflux (Silent Reflux)

2 replies on “PART III – Laryngopharyngeal Reflux (Silent Reflux)”

Hey there! Been reading your posts about LPR and have to say they are very helpful. I feel like I have had LPR for quite some time, but it has gotten worse recently. I was drinking, a lot of coffee, going to cut that out also a lot of fatty foods. How would you say that you have been doing once you made all of the dietary changes? Do you take any medication‘s or do any other lifestyle changes like raising the head of your bed? By what percentage would you say that your symptoms are better?

Hi! Dietary changes absolutely helped. Initially had a cough that would not go away, with a lump sensation in my throat that made it impossible at times to eat a meal. Once I learned what foods were inflammatory and removed them from my diet it made an immense difference. Was also under the guidance of a dr to take a stronger form of Zantac to bring down the inflammation for a small period of time. Only infomed to take it if necessary prior to a meal I know would potentially cause reflux. I do have a pillow wedge that helps to keep my head above my stomach just to prevent any unknown refluxing at night. After a few years I am now able to incorporate foods that were on the do not consume list but should a symptom reappear I go right back to a healing phase food list until I can tolerate certain foods again.

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