Eat modest, frequent meals rather than large ones if you have gastroesophageal reflux disease. Select simple foods like whole grains, rice, oats, bananas, apples, curd, boiled vegetables, soups, and lean proteins like grilled chicken, fish, egg whites, or dal. Steer clear of foods that can exacerbate acidity and reflux, such as spicy, oily, fried foods, extra tea or coffee, chocolate, soda, alcohol, mint, and citrus fruits. Eat slowly, stay upright for at least two to three hours after meals, and drink plenty of water. Maintaining a healthy weight and having a small dinner early can also help lessen discomfort.