10+ Acid Reflux Recipes for Delicious and Soothing Meals

Acid reflux can be uncomfortable and challenging to manage, especially when it comes to meal planning. But with the right recipes, you can enjoy delicious meals that help soothe your symptoms while still being satisfying.

When you focus on foods that are gentle on your digestive system, cooking can become a joy rather than a stressor.

In this article, you will discover a variety of acid reflux-friendly recipes that prioritize your health without sacrificing taste. From hearty dinners to light snacks, these dishes are designed to help you find relief while enjoying the flavors you love. Get ready to explore some tasty options that can make mealtime enjoyable again!

1) Cinnamon Pear Oatmeal

Cinnamon pear oatmeal is a warm and comforting breakfast choice. It is easy to prepare and can help manage acid reflux. The combination of oats and pears provides fiber while cinnamon adds flavor without extra acidity.

Start by chopping one pear into small pieces. In a pot, combine the pear, oats, water, and almond milk. Cook on medium heat until the mixture thickens.

This dish not only tastes great but can also keep you full throughout the morning. Adding a sprinkle of cinnamon enhances its flavors without causing discomfort.

Ingredients

• 1 pear, chopped
• 1/3 cup oats
• 2/3 cup unsweetened vanilla almond milk
• 2 tbsp water
• 1/4 tsp cinnamon

Cooking Instructions

1. Chop the pear into small pieces.
2. In a pot, mix the pear, oats, water, and almond milk.
3. Cook on medium heat until creamy, about 5 minutes.
4. Stir in cinnamon and serve warm.

2) Green Vegetable Stir-Fry

A Green Vegetable Stir-Fry is a tasty and healthy option for managing acid reflux. It combines fresh vegetables and can be made quickly. This dish is light on the stomach, making it ideal for you.

To make it, choose vegetables like broccoli, zucchini, and bell peppers. These veggies are not only delicious but also GERD-friendly. You can add ginger and garlic for flavor without triggering symptoms.

Ingredients

• 1 cup broccoli, chopped
• 1 cup zucchini, sliced
• 1 bell pepper, sliced
• 1 tablespoon olive oil
• 1 teaspoon ginger, minced
• 1 clove garlic, minced
• Salt to taste

Cooking Instructions

1. Heat olive oil in a large skillet over medium heat (350°F or 175°C).
2. Add ginger and garlic, sauté for 1-2 minutes.
3. Add broccoli and zucchini; cook for 3-4 minutes.
4. Stir in bell pepper and cook until tender.
5. Season with salt and serve warm.

3) Herbal Chamomile Tea

Herbal chamomile tea can be a soothing option for those dealing with acid reflux. It may help calm your stomach and reduce bloating. The gentle properties of chamomile can also assist in relieving stress, which is important for managing reflux symptoms.

To make this tea, you can use dried chamomile flowers or tea bags. Always remember to drink it warm, not hot, to avoid adding heat to your stomach.

Ingredients

• 1 cup of water
• 1-2 teaspoons of dried chamomile flowers or 1 chamomile tea bag
• Optional: honey or lemon for flavor

Cooking Instructions

1. Boil 1 cup of water (about 212°F or 100°C).
2. Add the dried chamomile or tea bag to the water.
3. Let it steep for 5-10 minutes.
4. Strain if using dried flowers and enjoy. Add honey or lemon if desired.

4) Baked Sweet Potato Fries

Baked sweet potato fries are a great choice for a tasty snack that is also friendly for acid reflux. They are easy to make and full of flavor. You can enjoy them without worrying about discomfort.

To prepare, you’ll start by cutting sweet potatoes into thin fries. Toss them in olive oil along with some garlic powder and paprika for added taste. It’s important to bake them at 425°F (220°C) for about 20 to 25 minutes to get them crispy.

These fries are not only delicious but also packed with nutrients. You can serve them plain or with your favorite dipping sauce.

Ingredients

• 2 medium sweet potatoes
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Black pepper to taste

Cooking Instructions

1. Preheat your oven to 425°F (220°C).
2. Cut sweet potatoes into thin fry shapes.
3. Toss fries in a bowl with olive oil, garlic powder, paprika, and pepper.
4. Spread them in a single layer on a baking sheet.
5. Bake for 20 to 25 minutes, turning halfway through. Enjoy!

5) Grilled Chicken and Quinoa Salad

This grilled chicken and quinoa salad is a tasty choice for those with acid reflux. It combines healthy protein and fiber, making it satisfying without causing discomfort.

Start with grilled chicken. You can season it lightly with herbs. Use low-acid ingredients to keep it gentle on your stomach.

Quinoa is a great base for this dish. Cook it in chicken broth for added flavor. Mix in some fresh vegetables, like diced zucchini and bell peppers, for crunch and nutrients.

You can add a light dressing made from olive oil and lemon juice. Just remember, less is more for acid reflux!

Ingredients

• 1 cup quinoa
• 2 cups chicken broth
• 1 lb grilled chicken breast
• 1 cup diced zucchini
• 1 cup diced bell peppers
• 2 tablespoons olive oil
• 1 tablespoon lemon juice

Cooking Instructions

1. Rinse quinoa under cold water.
2. In a pot, combine quinoa and chicken broth. Bring to a boil.
3. Reduce heat and simmer for about 15 minutes until water is absorbed.
4. Grill chicken until cooked through, about 6-7 minutes per side.
5. Dice the chicken and mix it with quinoa and vegetables.
6. Drizzle olive oil and lemon juice over the salad before serving.

6) Egg White Omelette with Spinach

This Egg White Omelette with Spinach is a light and tasty option for breakfast. It’s perfect if you’re looking for something healthy that’s easy on your stomach.

Start by heating a skillet over medium heat. You can add a little olive oil to prevent sticking. Next, sauté fresh spinach until it wilts.

Then, pour in your egg whites and let them cook for a few minutes. As the omelette sets, you can sprinkle some low-fat cheese on top if you like.

Once the eggs are fully cooked, gently fold the omelette in half. Serve it warm for a delicious meal that won’t upset your stomach.

Ingredients

• 4 egg whites
• 1 cup fresh spinach
• 1 teaspoon olive oil
• Optional: low-fat cheese

Cooking Instructions

1. Heat a skillet over medium heat.
2. Add olive oil and sauté spinach until wilted.
3. Pour in egg whites and cook until slightly set.
4. Optionally add cheese.
5. Fold the omelette and serve warm.

7) Almond Butter Banana Wrap

The Almond Butter Banana Wrap is a simple and healthy snack. It combines the creamy texture of almond butter with the sweetness of bananas. This wrap is easy to prepare and perfect for a quick bite.

Start with a low-carb wrap or tortilla. Spread almond butter evenly over the wrap. Then, add sliced bananas on top.

Roll the wrap tightly and slice it into pieces. This snack is great for kids and adults alike. Plus, it provides energy and protein.

Ingredients

• 1 low-carb wrap or tortilla
• 2 tablespoons almond butter
• 1 banana, sliced

Cooking Instructions

1. Take a low-carb wrap or tortilla.
2. Spread 2 tablespoons of almond butter on the wrap.
3. Add sliced bananas on top of the almond butter.
4. Roll the wrap tightly.
5. Slice the wrap into bite-sized pieces. Enjoy!

8) Roasted Beet and Goat Cheese Salad

This roasted beet and goat cheese salad is a great choice for a light meal. The earthy flavor of beets pairs perfectly with creamy goat cheese. You can also add some greens for extra freshness.

To start, roast the beets until they are tender. This usually takes about 45 minutes at 400°F (204°C). While the beets cool, you can prepare your greens and other toppings.

Once your beets are ready, slice them and mix them with your favorite greens. Crumble the goat cheese on top and add some nuts for crunch. A light dressing of olive oil and balsamic vinegar complements the dish well.

Ingredients

• 2 medium beets
• 4 cups arugula or spinach
• 1/2 cup goat cheese, crumbled
• 1/4 cup pecans, chopped
• 2 tablespoons balsamic vinegar
• 2 tablespoons olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (204°C).
2. Wash and trim the beets.
3. Wrap each beet in aluminum foil and place them in the oven.
4. Roast for about 45 minutes or until fork-tender.
5. Once cooled, peel and slice the beets.
6. In a bowl, mix the greens and sliced beets.
7. Top with goat cheese and chopped pecans.
8. Drizzle with balsamic vinegar and olive oil.
9. Season with salt and pepper, then serve.

9) Lentil Soup with Carrots

Lentil soup with carrots is a great meal for those dealing with acid reflux. It’s light, nutritious, and easy to digest. The flavors blend well, making it a comforting dish.

To make this soup, you’ll start by cooking lentils until they are tender. Adding finely chopped carrots and onions brings a natural sweetness. Season with herbs like thyme for extra flavor.

This recipe is simple and full of good nutrients. It’s perfect for lunch or dinner, and it can be made in larger batches for meal prep.

Ingredients

• 1 cup lentils (brown or green)
• 2 tablespoons olive oil
• 1 yellow onion, finely chopped
• 2 large carrots, chopped
• 4 cups vegetable broth
• Salt and pepper to taste
• 1 teaspoon dried thyme

Cooking Instructions

1. Heat the olive oil in a pot over medium heat.
2. Sauté the onion for 2-3 minutes until soft.
3. Add the carrots and cook for another 5 minutes.
4. Stir in the lentils, vegetable broth, salt, pepper, and thyme.
5. Bring to a boil, then reduce heat and simmer for 25-30 minutes, until lentils are tender.

10) Herbed Grilled Fish

Herbed grilled fish is a light and tasty dish that can fit well into your diet if you have acid reflux. It’s quick to prepare and packed with flavor. You can use any white fish you like, such as cod or tilapia.

Start by marinating the fish in a mixture of olive oil, lemon juice, and your favorite herbs. This adds a fresh taste and makes the fish juicy. Then, grill it for about 6-8 minutes on each side at 375°F (190°C) until it flakes easily with a fork.

Pair this dish with some steamed vegetables or a simple salad for a balanced meal.

Ingredients

• 2 fish fillets (cod, tilapia, or your choice)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Fresh herbs (like parsley or dill)
• Salt and pepper to taste

Cooking Instructions

1. Mix olive oil, lemon juice, and herbs in a bowl.
2. Marinate the fish for 15-30 minutes.
3. Preheat the grill to 375°F (190°C).
4. Grill the fish for 6-8 minutes on each side.
5. Serve with vegetables or salad.