10+ Diet for GERD Easy Recipes to Soothe Your Stomach

Living with GERD can be challenging, especially when you need to choose the right foods. This article will help you discover easy recipes that fit a GERD-friendly diet. They’ll make mealtime enjoyable and less stressful. You’ll find simple meal ideas that cater to your needs while still tasting great.

Eating the right foods can help soothe your symptoms and improve your overall comfort. With a variety of delicious options at your fingertips, you’ll be able to create satisfying meals that work for you. Let’s explore these easy recipes that fit perfectly within your GERD-friendly eating plan.

1) Cinnamon Pear Oatmeal

Cinnamon pear oatmeal is a warm and comforting dish perfect for breakfast. It’s easy to prepare and can help you manage GERD symptoms with its gentle ingredients.

To make this dish, start with quick oats to keep it digestible. The combination of cinnamon and pears adds natural sweetness without triggering reflux.

You only need a few simple ingredients for this tasty recipe.

Ingredients

• 2 cups water
• 1 dash sea salt
• 1/2 cup pears (diced)
• 1 cup quick oats
• 1 teaspoon ground cinnamon
• 1/8 cup brown sugar (optional)

Cooking Instructions

1. Boil 2 cups (480 ml) of water in a pot.
2. Add a dash of sea salt and diced pears.
3. Stir in 1 cup (90 g) of quick oats and 1 teaspoon (2 g) of ground cinnamon.
4. Cook for about 5 minutes, stirring occasionally.
5. Sweeten with brown sugar if desired before serving. Enjoy!

2) Egg White Omelette with Spinach

Making an egg white omelette with spinach is a simple and healthy option for breakfast. This dish is low in fat and high in protein, perfect for managing GERD. It’s quick to prepare and packed with nutrients.

You start by heating a nonstick skillet on medium heat. Add a little oil, then toss in fresh spinach. Cook for about one minute until it wilts.

Next, pour in egg whites and let them cook until set. Fold the omelette in half and serve hot. You can add spices like pepper for extra flavor.

Ingredients

• 3 egg whites
• 1 cup fresh spinach
• 1 teaspoon olive oil
• Salt and pepper to taste

Cooking Instructions

1. Heat a nonstick skillet over medium heat (about 350°F or 175°C).
2. Add olive oil.
3. Stir in spinach and cook until wilted.
4. Pour in egg whites; cook until firm.
5. Fold the omelette and serve.

3) Almond Butter Banana Wrap

The Almond Butter Banana Wrap is a tasty and simple snack perfect for managing GERD symptoms. It combines the creaminess of almond butter with the natural sweetness of a banana, all wrapped in a tortilla. This dish is easy to prepare and satisfying.

Start with a whole wheat or gluten-free tortilla. Spread a generous layer of almond butter on the tortilla. Place a banana on top and sprinkle with a little cinnamon if you like.

Carefully roll up the tortilla, ensuring that the filling stays inside. You can slice it into smaller pieces for easy eating. This wrap is not only delicious but also packed with nutrients.

Ingredients

• 1 whole wheat or gluten-free tortilla
• 2 tablespoons almond butter
• 1 banana
• Optional: a pinch of cinnamon

Cooking Instructions

1. Lay the tortilla flat on a clean surface.
2. Spread almond butter evenly over the tortilla.
3. Place the banana in the center of the tortilla.
4. Roll the tortilla tightly around the banana.
5. Slice the wrap into pieces and enjoy!

4) Baked Herb-Crusted Fish

Baked herb-crusted fish is a tasty and healthy option for those managing GERD. This dish is easy to prepare and packed with flavor. You can use fish like cod or salmon, which are both great choices.

To make your herb crust, blend breadcrumbs with fresh herbs like parsley and oregano. This mix adds a delicious taste without triggering any reflux symptoms.

Bake the fish at 400°F (200°C) for about 15-20 minutes, until it’s cooked through and flakes easily.

Ingredients

• 2 fish fillets (cod or salmon)
• 1 cup breadcrumbs
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh oregano, chopped
• Salt and pepper to taste
• 2 tablespoons olive oil

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, mix breadcrumbs, parsley, oregano, salt, and pepper.
3. Drizzle olive oil over the fish fillets.
4. Press the breadcrumb mixture onto the fish.
5. Place fish on a baking sheet.
6. Bake for 15-20 minutes or until cooked through.

5) Grilled Chicken and Quinoa Salad

This Grilled Chicken and Quinoa Salad is a tasty option for anyone with GERD. It combines lean grilled chicken with quinoa, providing protein and fiber that can help keep you full and satisfied.

You can add fresh veggies like corn and bell peppers for extra flavor and nutrients. The salad is dressed with a light vinaigrette to keep it GERD-friendly.

Enjoy this dish as a main course or a side. It’s simple, nutritious, and delightful.

Ingredients:

• 1 pound (450g) chicken breast
• 1 cup (170g) quinoa
• 2 cups (480ml) water
• 1 cup (150g) corn
• 1 cup (150g) red bell peppers, chopped
• 2 tablespoons olive oil
• Salt and pepper to taste
• Optional: fresh herbs (basil or parsley)

Cooking Instructions:

1. Preheat grill to 375°F (190°C).
2. Cook quinoa in water according to package instructions.
3. Season chicken with olive oil, salt, and pepper.
4. Grill chicken until cooked through, about 6-7 minutes per side.
5. Chop grilled chicken and mix with quinoa, corn, and bell peppers.
6. Serve with optional fresh herbs on top.

6) Zucchini Noodles with Pesto

Zucchini noodles are a delicious and light option for your GERD-friendly diet. They are easy to make and combine well with pesto for a tasty meal. This dish is perfect for lunch or dinner.

You can make this recipe in just 15 minutes without any cooking. Just spiralize your zucchini into noodles and toss them with fresh basil pesto. Add some cherry tomatoes for extra flavor and color.

Ingredients

• 2 medium zucchinis
• 1 cup basil pesto
• 1 cup cherry tomatoes, halved
• Salt and pepper to taste

Cooking Instructions

1. Spiralize the zucchinis to create noodles.
2. In a mixing bowl, combine the zucchini noodles and basil pesto.
3. Gently toss in the cherry tomatoes.
4. Season with salt and pepper as desired.

7) Maple BBQ Salmon

Maple BBQ Salmon is a tasty, easy meal that’s perfect for weeknights. The sweet and savory flavors make it appealing, especially when served with sides.

To make it, you’ll need fresh salmon fillets. The maple syrup adds a special touch. You can pair it with brown butter couscous and some vegetables for a complete dinner.

This dish takes just about 20 minutes to prepare and cook. It’s quick and satisfying without being heavy.

Ingredients

• 2 salmon fillets
• 1/4 cup maple syrup
• 1 tablespoon soy sauce
• 1 teaspoon garlic powder
• Salt and pepper to taste

Cooking Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, mix maple syrup, soy sauce, garlic powder, salt, and pepper.
3. Place the salmon on a baking sheet and brush the mixture on top.
4. Bake for 12-15 minutes until the salmon is cooked through.
5. Serve with brown butter couscous and your favorite vegetables.

8) Roasted Vegetable Couscous

Roasted Vegetable Couscous is a tasty and healthy option for people with GERD. It combines wholesome ingredients that are gentle on your stomach. Plus, it’s easy to prepare!

Start by preheating your oven to 400°F (200°C). Chop your favorite vegetables like bell peppers, zucchini, and carrots into bite-sized pieces. Toss them with olive oil, salt, and pepper. Bake for about 20-25 minutes until they are tender.

Meanwhile, cook 1 ½ cups of pearl couscous according to the package directions. Once done, mix the roasted vegetables into the couscous for a delicious meal. You can add a squeeze of lemon for extra flavor.

Ingredients

• 1 ½ cups pearl couscous
• 1 bell pepper
• 1 zucchini
• 1 cup carrots
• 2 tablespoons olive oil
• Salt and pepper to taste
• Lemon (optional)

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. Chop the vegetables into bite-sized pieces.
3. Toss vegetables with olive oil, salt, and pepper.
4. Place vegetables on a baking sheet and roast for 20-25 minutes.
5. Cook the pearl couscous as directed on the package.
6. Combine roasted vegetables with couscous and mix well.
7. Serve hot, adding lemon if desired.

9) Honey Ginger Carrot Soup

Honey ginger carrot soup is a warm and comforting choice. It’s easy to make and gentle on your stomach, perfect for those with GERD.

Start by gathering fresh carrots and ginger. The sweetness from honey adds a nice touch and balances the flavors.

You’ll blend this soup until smooth, creating a creamy texture without dairy. This makes it light and soothing.

Serve it warm, and enjoy a bowl full of nutrients. This recipe is simple and full of flavor, ideal for your diet.

Ingredients

• 3 cups carrots, chopped
• 1 tablespoon fresh ginger, grated
• 2 tablespoons honey
• 4 cups water
• Salt to taste

Cooking Instructions

1. In a pot, combine carrots, ginger, and water.
2. Bring to a boil and simmer for about 20 minutes, until carrots are tender.
3. Blend the mixture until smooth.
4. Stir in honey and salt.
5. Heat gently before serving.

10) Teriyaki Shrimp Sushi Bowl

A Teriyaki Shrimp Sushi Bowl is a delicious and easy meal option. It’s full of flavor and fresh ingredients, making it a great choice for a healthy diet.

You will enjoy shrimp cooked in a tasty teriyaki sauce. Add sliced avocado, cucumber, and a drizzle of spicy mayo for a satisfying finish. Serve the bowl over rice for a complete meal.

This recipe is quick to make and perfect for lunch or dinner. Pair it with your favorite vegetables for added nutrition.

Ingredients

• 1 pound shrimp, peeled and deveined
• 1/4 cup teriyaki sauce
• 2 cups cooked white rice
• 1 avocado, sliced
• 1 cucumber, sliced
• Spicy mayo (to taste)

Cooking Instructions

1. Heat the teriyaki sauce in a pan over medium heat. Make sure it reaches approximately 350°F or 175°C.
2. Add the shrimp and cook until they turn pink. This should take about 3-4 minutes.
3. In a bowl, place the cooked rice.
4. Top the rice with shrimp, avocado, cucumber, and spicy mayo.
5. Enjoy!