'Gastroesophageal reflux disease, or GERD, is a digestive disorder that affects the lower esophageal sphincter (LES), the ring of muscle between the esophagus and stomach. Many people, including pregnant women, suffer from heartburn or acid indigestion caused by GERD

Looking for good GERD friendly recipes

Looking for good GERD-friendly recipes. Gluten-free and lactose-free. No pepper, no chili. Having trouble coming up with stuff that also tastes good. Anyone know any GERD friendly recipes? I'd love some ideas!
GERD friendly recipes


Christina Ludwig
I'm finding that a lot of GERD friendly recipes online either have trigger ingredients or they use off the wall ingredients that are either really expensive or you can find.

Brigitte Schilling Mason
The acid watchers diet has some good recipes . You can check it out at the library before buying just to see if it's for you . One of the recipes ( if you need something sweet) is a power bar .
  • 2 1/2 pitted dates
  • 10 almonds
  • 1 1/2 teaspoon organic raw peanut butter
  • 1 drop vanilla extract
  • 1 1/2 teaspoon shredded coconut
Place dates & almonds in a food processor and pulse for about 1 minute until the mixture is reduced to a paste. Transfer the mixture into a small bowl and combine with the peanut butter & vanilla. Mix well and shape into a bar . Cover the bar with coconut. ( serves 1... I double everything and roll it into small balls and store in fridge for when I need something sweet ).

Stephanie Smeds I live in Sweden. I doubt I will find the book and I doubt that I'll get the ingredients. But thank you for the tip. Might try your recipe. Should be able to get all but the shredded coconut.

Lynne Childers Mcintyre
Baked or broiled chicken...I've eaten so much d%*m chicken, I think I'm growing feathers.

Lena Hagstroem
I've just had a bad flareup so im gonna have to live on plain rice n chicken and smoothies for at least a week.... sigh.

Amanda Schmoeger
Suggestions for smoothies??

Lena Hagstroem
fat free vanilla yogurt, banana, carrots, kale, spinach, water, ice..... if i can get some very sweet strawberries i use some.... and papaya if i can get hold of any.

Lena Hagstroem
If you cant have yogurt try carrot juice just make sure its pure carrot.

Christine R
When my flare up started I cut out wheat, dairy, caffeine and red meat. I find light meals sit so much better and don't casue the acid to start up . "All but Gluten" bread has been a life saver !

Alecia Juvatopolos
Eat nothing. Drink nothing. Works 50% of the time.

Alecia Juvatopolos
Seriously though... Bland stuff. Rice. Plain chicken breasts. Steamed veggies.

Lisa Sigal
Steamed veggies, fish, bone broth, chicken from the broth, rice, baked potatoes.

Michele Pratt
Chicken noodle soup is easy to make, and very soothing. I eat a lot of egg dishes too. Fried in olive oil, veggie omelets, quiches, scrambled, poached. I got an egg cookbook and have had good luck with egg based pasta too.

Penny Willow
We should share more GERD friendly recipes- ones which we actually make and eat. My daughter made me a nice carob cake which tasted like chocolate. I should post that recipe. The whole family ate it.

Cindy Quesenberry
  • Chicken and turkey baked or broiled,
  • Baked potatoes with yogurt instead of sour cream,
  • or mashed using chicken broth instead of milk or butter.
  • Rice
  • Oatmeal
  • Eggs
  • Homemade chicken noodle soup.
  • Pasta but I only use spray butter...no sauces.
  • It's going to be different for everyone. Figured mine out using my food journal.
  • For a sweet tooth, homemade oatmeal cookies or blueberry scones.

Kim Burnett
Good ideas, Cindy Quesenberry, thank you! I'm going to try those foods. I've been angry and hungry. I thought I was doing good with probiotics and Betaine HCL with Pepsin, but I still have a burning throat. No acid burps coming up anymore though, but a fire in my throat. 🔥😩😠

Cindy Quesenberry
I'm so sorry, and I've been there. :( Hope the ideas help and good luck.

Cindy Strauss
Can I have the blueberry scone and oatmeal cookie recipes?? Do you changed any ingredients???

Cindy Quesenberry
I buy the blueberry scones from the bakery at our local grocery store.
Here is my healthy oatmeal cookie recipe:
  • 3 ripe bananas, mashed
  • 1/3 cup applesauce
  • 1/2 cup raisins or fruit of your choice. I love Craisins!
  • 2 cups quick oats
  • 1/4 cup almond milk
  • 1 teaspoon vanilla
  • 1 teaspoon cinnamon (I cant do cinny!)
  • Mix and bake @ 350 for 15 - 20 minutes.

Lynne Woodhall
I heard a few weeks ago that we should not drink soy milk. they cant prove it does not cause cancer. they say it wont but can not prove that..With smoothies I always use almond milk or juice.. I add acv & banana & berries & add quick oats & some protein powder seeds & fruit & also chai seeds. Last night I made my first smoohie with spinach & kale & frozen banana & some blackberries etc & it was YUM... could have had more.. if any one would like some recipes please message me.

Joanne Burgess
Cheese bothers me but I love it and can't give it up totally, so I've had to cut down it's ok on moderation and cant have it on same day as chocolate.

Ruth Ann Furst
I do really well with broccoli rabe but usually order it from an Italian restaurant. You can put it in a pan with a little water or chicken stock is better for about 5-10 minutes. Don't overcook. Add sautéed fresh garlic and a healthy dose of olive oil and serve. You can add a little hot pepper flake if it doesn't irritate your stomach.

Anna Meri Gates
Not in the strictest sense. I buy salads and Amy's Frozen Dinners, potato chips, Kevita drinks, bags of popcorn, Stonyfield Farm yogurts (tiny), sweetened green tea (organic), and Sparkling Spring Water (Deer Park at times), so I rarely cook.

Related Post: Acid reflux being caused by excess stomach acid and treating with anti-acids

Willyanne Zee
I make a frozen banana with almond milk and kale and flax seed,and strawberries.

Teresa Bell
I use the leanest beef mince I can find and Instead of tomato based sauce I make my own using beef stock, Worcestershire sauce, small amount of tomato sauce and dried herbs. Never had a prob and always have taco Tuesday.

Joy G. Hoover
Turmeric and nutmeg are a no go for me too,but I'm not a huge fan of them anyway so I plan on replacing those with garlic powder and possibly eliminating the winter squash also. As with all recipes, its a matter of personal preferences and what you can tolerate and can not tolerate.

Joy G. Hoover
Revised and ''GERD FRIENDLY Recipes' ':-)
Mushroom, Kale, and Goat Cheese Tacos
  • Yield: 6 Tacos
  • ingredients:
  • 16 oz sliced mushrooms
  • 2 tablespoons olive oil, divided
  • Salt, to taste (OPTIONAL)
  • 1/2 Tsp Cumin
  • Small bunch Cilantro, chopped
  • 1 large bunch kale, coarsely chopped, ribs removed
  • 6 Fat Free Soft Flour Tortillas
  • 4 oz goat cheese

1. Place mushrooms a large skillet. Drizzle with one tablespoon olive oil. Toss until well coated. Cook on medium for approx 20 minutes, stirring on occasion, until mushrooms are tender. Add the kale cilantro,cumin and salt if desired, heat over medium-high heat, cook until kale is wilted, about 5 minutes.
2. Place kale, cilantro, mushroom medley in a fat free flour tortillas. Crumble goat cheese over the top and serve immediately.

***MY MOTTO: Most any recipe can be made GERD FRIENDLY by eliminating your triggers and replacing with non-triggers.****

NOTE: I hope we all remember that GERD (as well as most chronic diseases) is multidimensional and individual. One diet might help someone while hurting another. What that means is - some recipes might work for some people while for some people they might cause reflux. Make sure that (based on ingredients) a recipe you've chosen won't trigger reflux for you. Thanks! :)


John Huang
I would steam or boil everything and use coconut oil and sea salt. Steamed turkey breast, steamed green beans, boiled potatoes mashed with coconut oil and salt, steamed sweet potatoes.

Tianna Haugen
Hello everyone! Does anyone have some GERD friendly recipes that they love? My GERD is hitting me at full force right now, to the point where I had to call out of work. I also keep vomiting but my doctor doesn't seem concerned. He just told me lots of water and Pedialyte. I need to drastically change my diet again. I am recently married so it's difficult to come up with meals my husband will eat too. Before we we're married, I would eat lots of avaccado and Turkey. Any links to recipes are greatly appreciated. Thank you in advance!

Kristen Kiley
I have a number of books that has recipes. The acid watchers diet and the fast track digestion heartburn. Both good reads with recipes included.


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