How Consistent Eating Patterns Reduce Reflux for Rapper Lizzo: Understanding GERD and Foods To Eat

Singer-rapper and body positivity icon Lizzo has once again made headlines. And this time, with her unbelievable weight loss and the foods she consistently keeps going back to. Lizzo is known for her transparency and expression around health issues, underscoring the importance of health everywhere. 

The 37-year-old singer has now opened up about how consistent eating patterns and a carefully curated diet have led her to manage Gastroesophageal Reflux Disease GERD- a condition that causes acid from the stomach to flow back to the food pipe, causing uncomfortable heartburn and digestive distress. According to the National Library of Medicine study, Gastroesophageal reflux disease (GERD) affects up to 30% of adults in Western populations and is increasing in prevalence.

In an interview with Women’s Health, Lizzo opened up about how she prioritises a high-protein, vegetable-rich diet, combined with healthy munching to satiate cravings without compromising on her issues with GERD. She further added what foods and habits led to this change; read them below.

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Lizzo’s GERD-Friendly Menu 

In Lizzo’s amazing reduction of 16% body fat, she mentioned how she managed to eat her favourite things without jeopardising protein intake and all before 5 PM. The ‘About Damn Time’ singer unveiled her eating habits and listed the three square meals she eats throughout the day. This includes: 

Breakfast: For breakfast, the pop icon opts for protein-rich and vegetable-friendly foods like two scrambled eggs paired with chicken sausage and a healthier version of traditional hash browns with cauliflower hash browns. These smarter food choices reflect protein richness, while being relatively low in unhealthy fats and spices, which can trigger acid reflux.  

Lunch: At lunch, Lizzo prefers a Thai chicken salad or lettuce wraps stuffed with Tuna or chicken as At lunch, she prefers a Thai chicken salad or lettuce wraps stuffed with tuna or chicken. These meals are balanced with lean protein and fibre, which help keep her fuller for longer while being gentle on the stomach.

Dinner: Dinner is usually turkey meatloaf with cauliflower mashed potatoes and green beans. What makes this especially GERD-friendly is that it is simple, cooked, and low in acid-producing ingredients. Importantly, Lizzo has made it a habit to finish her dinner before 5 PM, giving her digestive system enough time to process the food before lying down for sleep, a strategy strongly recommended by GERD specialists.

Mindful Snacking: Lizzo chooses low-sugar Greek yoghurt with blueberries or blackberries and honey, and limits her coffee to just one cup mixed with vanilla protein, instead of drinking multiple cups throughout the day.

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Key Foods to Eat with GERD, Inspired by Lizzo

GERD is a lifestyle disease which is majorly dependent on mindful dietary choices and the right time to have them. If you or someone you know suffers from GERD, consider these GERD-safe food options inspired by Lizzo’s diet:

Eggs: These are a great source of protein, and when fully cooked, are gentle on the gut. Prefer dishes like scrambled eggs without or with less oil or butter.

Opt for Lean Meat: While making dinner or lunches, choosing lean poultry options like chicken or turkey might be better for the stomach as compared to beef, which is high in fat content and difficult to digest. Moreover, chicken, fish and turkey are rich protein sources as well as low in fats, making them gut-friendly, easy to digest, and GERD-friendly. 

Steamed or Roasted Vegetables: Proteins are great for muscle building, but they should also be accompanied by green beans, cauliflower, broccoli, or spinach as they provide high fibre and nutrients without excess acidity.

No sugar or low-sugar Greek Yoghurt with Berries: Taking yoghurt with berries like blueberries or blackberries adds gut-friendly probiotics, little protein, while controlling sugar intake. Moreover, it curbs the cravings that may arise between meals.

Occasional Indulgence Brings Balance

According to Lizzo’s interview, following a diet consistently is good, but occasional indulgence creates “balance”. Moreover, as per nutritionist Sonakshi Joshi, a certified Therapeutic Nutritionist, “When dieting, it is important to remember that starvation does no good. Although it is advisable to opt to eat a balanced meal, focusing on portion control.”

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Conclusion: GERD is Manageable with the Right Diet

For Lizzo, the combination of consistent meal timing, balanced GERD-friendly foods, and occasional indulgences has made a big difference in controlling acid reflux. Her story highlights that true health is about balance — finding what works for your body while respecting your cravings and lifestyle.