New Here - Looking for a reliable food chart

Hello everyone. My name is Jeff and I'm 28 years old. I found this nice community while researching acid reflux/GERD. Usually my biggest health concerns are related to panic disorder and other anxiety issues, but not in this instance. I have had occasional heartburn before in my life, but about a week ago it became a problem I couldn't ignore, culminating in a terrible night that included excruciating chest pain which (possibly due to inflammation and tension) ended up creating a relapse of an intense shoulder problem I had about 2 years ago (doctors never figured out what it was - fail - but I suspect a pinched nerve).

Leading up to that night I had been experiencing several days of very excessive belching, and I had started noticing pain in my esophagus. My digestive system has really given me fits for years, so this doesn't necessarily surprise me. My mother is on a lifelong prescription to deal with GERD, and my sister has also dealt with the issue previously. Other than genetic links, we also each have a penchant for spicy foods and coffee, among other possible problem foods.

Anyway, other than posting to introduce myself to the community, I'm also looking for a printable food chart I could put in my kitchen. Right now I'm taking Omeprazole 20 mg once a day with fair results (some unwanted side effects, but my esophagus is finally healing). But I would really like to focus in on a reflux-friendly diet so I don't have to rely on PPIs and antacids. At least as a start.

I know there isn't a 100% fool proof diet, but I'd like something reliable to start with. I have found an unbelievable amount of contradictory advice on the internet, including many so-called experts. Alkaline versus acid even seems to be disputable. Does anyone know of a good chart or list I could print to help in grocery shopping and food preparation?

Any other advice is welcome as well. I hope you fellow sufferers are on the track to well being. :)

Thanks for the links Ashley. I actually had found these charts but was unsure what to trust with all the contradiction I found from other ones. These seem to resemble my understanding of the condition best though.

Yeah, a food diary sound like a very good idea. I'll have to implement that on a daily basis once I'm off the medication (it won't be too much longer).

So far I'm now eating even smaller meals more frequently (I was already doing that to a certain extend, but now much more extremely). I've propped myself on several pillows at roughly a 45 degree angle (though I have a tendency to slip down because I'm more of a side/stomach sleeper, but nonetheless it has been helpful). I'll prop the bed if it comes to it, but I don't want my wife to be uncomfortable unless I have no choice. Nighttime is indeed my worst time for the worst heartburn.

Thank you for the help.