Free tools · no sign-up needed
Not sure if it’s reflux, which type you have, or what’s safe to eat? These free tools help you check your symptoms, track your progress and choose low-acid foods with confidence.
I built them from the same questionnaires and research I use on my consultation calls, so you can get a clearer picture before you see a doctor, or while you’re waiting.
Step 1
Check your symptoms
Two quick, interactive checkers. One is for throat symptoms, the other for classic heartburn. Your answers stay on your device.
Reflux Symptom Index (RSI) Calculator
Score your throat symptoms (hoarseness, throat clearing, mucus, a lump feeling and cough) with the questionnaire ENT doctors use for LPR. A score above 13 suggests silent reflux.
Calculate my RSI score GERDDo I Have GERD? Symptom Quiz
Answer a few questions about heartburn, regurgitation and other symptoms over the past week to see how likely GERD is, and whether your throat symptoms point to silent reflux too.
Take the GERD quizStep 2
Food, drink & trigger tracking
Check how acidic a food is before you eat it, and track what actually sets your symptoms off.
Food pH Chart
The acidity of common foods and drinks, so you can spot the ones most likely to trigger reflux.
View the chartFruit Acidity Chart
Which fruits are low-acid and reflux-friendly, and which ones are best avoided while your throat heals.
View the chart TrackReflux Food Diary
A simple way to log meals, drinks and symptoms so you can find your personal triggers, including the delayed reactions most people miss.
Start your food diaryThe routine
How to use these tools together
If you’re just starting out, this is the order I’d suggest.
- CheckTake the GERD quiz and RSI calculator, and note your RSI score as your starting point.
- TrackKeep the food diary for 2 to 4 weeks to spot your personal triggers.
- AdjustUse the food charts and your diary to cut the most acidic foods and your triggers.
- Re-checkRetake the RSI after 4 to 8 weeks. A falling score means it’s working.
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Ready for the next step?
Want the complete plan?
The tools show you where you stand. The Wipeout Diet Plan shows you exactly what to eat, what to avoid and how to time your meals, step by step. It was designed for silent reflux and works just as well for GERD.