5 Delicious Acid Reflux-Friendly Recipes

Dealing with acid reflux can be challenging, especially when it comes to food choices. Acid reflux, or gastroesophageal reflux disease (GERD), often causes a burning sensation in the chest known as heartburn. Specific foods can trigger or worsen this condition, making meal planning a delicate balance between taste and comfort. Here, we present five recipes crafted specifically to be gentle on your stomach while keeping your taste buds satisfied.

1. Quinoa and Vegetable Stir-Fry

Ingredients:

• 1 cup quinoa
• 2 cups vegetable broth
• 1 carrot, julienned
• 1 zucchini, julienned
• ¹⁄₂ red bell pepper, julienned
• 2 tablespoons olive oil
• 1 tablespoon ginger, minced
• 2 garlic cloves, minced
• 3 tablespoons low-sodium soy sauce or tamari
• 1 tablespoon sesame oil
• Green onions for garnish

Instructions:

1. Rinse quinoa under cold water until water runs clear. In a saucepan, bring vegetable broth to a boil, add quinoa, reduce heat, cover, and simmer for 15 minutes or until the broth is absorbed.
2. Heat olive oil in a wok or large frying pan over medium-high heat. Add ginger and garlic, sautéing until fragrant.
3. Add the julienned vegetables, stir-fry for 3-4 minutes or until they are slightly tender but still crisp.
4. Mix in the cooked quinoa with soy sauce and sesame oil. Stir well to combine all flavors.
5. Garnish with chopped green onions before serving.

🍲 Note: This dish is high in fiber which can help neutralize acid in the stomach.

2. Ginger and Honey Poached Pears

Ingredients:

• 4 ripe pears, peeled and cored
• 3 cups water
• ¹⁄₂ cup honey
• 1 slice of fresh ginger
• 1 cinnamon stick

Instructions:

1. In a medium saucepan, combine water, honey, ginger, and cinnamon stick. Bring to a simmer.
2. Place pears into the liquid. Ensure they are submerged or at least mostly covered.
3. Poach the pears over medium-low heat for about 20 minutes or until they are tender but not mushy.
4. Remove pears from the liquid, serve warm or chilled.

🍐 Note: Pears are a low-acidic fruit and ginger is known for its digestive benefits, making this dessert perfect for acid reflux sufferers.

3. Chicken and Rice Soup

Ingredients:

• 1 pound boneless, skinless chicken breasts, cut into small pieces
• 6 cups low-sodium chicken broth
• 1 cup carrots, diced
• 1 cup celery, diced
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 cup cooked white rice
• 1 bay leaf
• Salt and pepper to taste

Instructions:

1. In a large pot, cook the chicken in a little olive oil until no longer pink. Remove and set aside.
2. In the same pot, sauté the onion, garlic, carrots, and celery until slightly soft.
3. Return the chicken to the pot. Add chicken broth and bay leaf. Bring to a boil, then reduce to a simmer.
4. Simmer for 20 minutes or until vegetables are tender.
5. Add the cooked rice to the soup. Season with salt and pepper.

🍲 Note: Soups like this one can soothe the stomach and provide nutrients without the acidic components.

4. Oatmeal Raisin Cookies

Ingredients:

• 1 cup rolled oats
• ¹⁄₂ cup oat flour (or process rolled oats into flour)
• ¹⁄₂ teaspoon baking soda
• ¹⁄₂ teaspoon cinnamon
• ¹⁄₄ cup almond butter
• ¹⁄₄ cup maple syrup
• 1 egg
• 1 teaspoon vanilla extract
• ¹⁄₃ cup raisins

Instructions:

1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a bowl, mix together the dry ingredients: oats, oat flour, baking soda, and cinnamon.
3. In another bowl, combine almond butter, maple syrup, egg, and vanilla extract. Stir until well combined.
4. Combine wet and dry ingredients. Fold in the raisins.
5. Scoop spoonfuls of dough onto the baking sheet. Flatten slightly with a fork.
6. Bake for 10-12 minutes or until edges are golden.

🍪 Note: Oats are low in acid and can be soothing for digestion, making these cookies a safe treat.

5. Lemon Garlic Baked Cod

Ingredients:

• 4 cod fillets
• 1 lemon, juiced
• 4 garlic cloves, minced
• 2 tablespoons olive oil
• ¹⁄₄ cup fresh parsley, chopped
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Combine lemon juice, minced garlic, olive oil, and parsley in a small bowl. Season with salt and pepper.
3. Place the cod fillets in a baking dish. Pour the lemon mixture over the fish, ensuring it’s well coated.
4. Bake for 15-20 minutes or until the fish flakes easily with a fork.

🍋 Note: Although lemon is acidic, its juice is less harmful when cooked, and fish provides a healthy, lean protein.

Incorporating these recipes into your diet can make managing acid reflux more enjoyable. Each dish is designed with gentle ingredients that help soothe the stomach while providing nutrition and flavor. Here’s to healthier eating and fewer flare-ups.

Can I eat these recipes if I’m following a low-FODMAP diet?

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Yes, these recipes are generally low in FODMAPs, but be cautious with portion sizes and ingredient quantities, especially with high-FODMAP ingredients like garlic and onions.

Are these recipes suitable for children with acid reflux?

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Yes, these recipes can be suitable for children as they use mild flavors. However, always monitor your child’s reaction to new foods and adjust ingredients if necessary.

Can I freeze these meals?

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Most of these meals can be frozen, except for the oatmeal raisin cookies. Keep portions in airtight containers, and reheat gently when ready to eat.