Dealing with acid reflux, also known as Gastroesophageal Reflux Disease, is no fun at all. The health issue, "a long-term condition where acid from the stomach comes up into the esophagus," according to Medical News Today, is one that millions of people deal with. Acid reflux can be annoying and painful, causing pain and discomfort with every meal. Fortunately, there are ways to manage acid reflux/GERD, and it doesn't hurt to try out some acid reflux recipes as a start. If you're looking to reduce heartburn and turn to an acid reflux diet, incorporating acid reflux recipes as a lifestyle change could be a good start to managing symptoms.
Along with making a new meal plan, those who deal with acid reflux are advised to try eating smaller meals, consuming their food slowly, and figuring out with foods exacerbate their symptoms. Certain foods are shown to increase symptoms of GERD, causing heartburn and a sour taste from regurgitation. Some trigger foods and drinks to avoid are alcohol, caffeine, carbonated drinks, citrus fruits, spicy foods, fried foods, and chocolate.
What Are Some Good Foods to Eat for Acid Reflux?
As limiting as this can feel, there are plenty of foods that won't cause or worsen symptoms of acid reflux. Milk products are a good option, along with baked goods, lean meats, low-acid fruits, soups, and some veggies. Changing one's lifestyle and incorporating these foods doesn't have to be difficult and overwhelming, and can actually lead to a healthier diet overall. Here are 11 easy, delicious acid reflux recipes to try out for those with GERD.
1. Muesli-Style Oatmeal
Health.com recommends a muesli-style oatmeal with oatmeal, raisins, bananas, apples, and more as one of their "meals that are low in fat and acid, but high in whole grains, vegetables, and certain fruits can help you avoid heartburn."
Get the recipe at Health.com.
2. Teriyaki Shrimp Sushi Bowl
This easy healthy recipe that is also GERD-friendly has brown rice, quinoa, and veggies like cucumber and avocado.
Get the recipe at The Almond Eater.
3. Low Carb Cheesy Chicken Pesto Spaghetti Squash
Who doesn't love spaghetti squash? This recipe is not only great for a GERD diet, but it's also low in carbohydrates.
Check out the recipe at Three Olives Branch.
4. Papaya and Basil Infused Cottage Cheese Salsa with Starfruit Chips
This recipe recommends dairy-free cottage cheese for IBS, acid reflux, and lactose Intolerance sufferers, and touts both the low-fat nature of the cottage cheese and the relative safeness of the fruits involved for those with GERD symptoms as health benefits.
Get the recipe at Healthy by 40.
5. Mediterranean Farro Salad with Arugula and Chickpeas
This recipe is vegetarian, rich in protein and fiber, and good for those dealing with acid reflux symptoms. With ingredients like arugula, farro, feta, chickpeas, and olive oil, what's not to love?
Get the recipe at Aggie's Kitchen.
6. Heartburn-Friendly Baked Chicken Parmesan
A fairly quick recipe involving chicken breasts, breadcrumbs, parmesan cheese, and Italian seasoning, this one is great for busy families that need easy recipes to handle acid reflux issues.
Get the recipe at Very Well Fit.
7. Instant Pot Chicken and Cauliflower Soup
Turmeric might be good for your overall health and wellness, and this specific recipe promises "anti-inflammatory goodness!" You should be able to get all of the ingredients at the grocery store and the end result will taste a whole lot better than over-the-counter antacids.
Get the recipe at Easy GF Recipes.
8. (Not Too Greasy or Spicy): Baked Potatoes
This blog notes that the burning sensation felt when the strong acid in your stomach moves up into your esophagus is felt by "somewhere between 10-20 percent" of North Americans at least once a week, and offers a baked potato recipe that isn't a spicy food to help combat it.
Get the recipe at Harmony House Wellness.
9. Creamy Dijon Sweet Potato Salad
We will always look for an excuse to eat more sweet potatoes. This recipe is listed as an "acid watcher recipe" on this blog and includes sweet potatoes, a little mustard, basil, Dukkah, and more.
Get the recipe at Nutri Savvy Health.
10. Tomato Free Pasta Sauce
This sauce recipe claims to not only be a friendly recipe for those dealing with GERD but also to be gluten-free. Interesting match-up! Pair it with gluten-free pasta and enjoy.
Get the recipe at Chef Janet.
11. Ten-Minute Blackened Tilapia
We'll close out with a fish recipe suggestion. This option is both fast and healthy and listed as one of the "30 Easy Healthy Acid Reflux-Friendly Dinner Ideas" choices on this website. If you like tilapia, you should like this recipe.
Get the recipe at Gimme Some Oven.
This post was originally published on March 3, 2021.