10+ Reflux Diet Recipes for Delicious and Soothing Meals

Many people experience discomfort from acid reflux, making it essential to find meals that are not only delicious but also gentle on the stomach. Reflux diet recipes can help you enjoy tasty dishes while managing your symptoms effectively. These recipes often focus on ingredients that minimize irritation and promote digestive health.

As you explore different options, you’ll discover a variety of ingredients that can work well in your meals. This article will provide you with simple and enjoyable reflux diet recipes that make meal planning easier for you while catering to your health needs.

1) Oats and oatmeal

Oats are a great choice for a reflux diet. They are gentle on the stomach and can help absorb stomach acid. Oatmeal can be a filling breakfast that is both nutritious and easy to make.

You can make various oatmeal recipes that are soothing for your system. For a quick option, instant oatmeal with almond or soy milk works well. You can even add healthy toppings like flaxseed or a drizzle of honey.

Another tasty choice is ginger pear oatmeal, which can help ease your acid reflux symptoms. Coconut milk overnight oats are also a delicious and healthy option, perfect for busy mornings.

Ingredients

• 1 packet of instant oatmeal
• 1 cup almond or soy milk (no sugar added)
• 1 tablespoon ground flaxseed
• 1 teaspoon honey (optional)
• 1 pear, chopped (for ginger pear oatmeal)
• 1 teaspoon ginger (for ginger pear oatmeal)

Cooking Instructions

1. In a bowl, combine instant oatmeal and almond or soy milk.
2. Stir in ground flaxseed and honey, if using.
3. For ginger pear oatmeal, add chopped pear and ginger.
4. Cook according to package instructions, usually about 1-2 minutes in the microwave.
5. Enjoy warm!

2) Green Hummus

Green hummus is a tasty and healthy choice for your reflux diet. This version adds a fresh twist with green olives and herbs. It’s perfect for snacks or as a dip.

To make this hummus, you’ll blend chickpeas with olive oil, tahini, and fresh herbs. The blend creates a creamy texture that pairs well with veggies or pita.

You can easily store this hummus in the fridge for a few days. It makes meal prep simple and delicious.

Ingredients

• 1 can of organic chickpeas, drained and rinsed
• 2 teaspoons of organic tahini
• 2 teaspoons of extra-virgin olive oil
• 2 teaspoons of chopped green olives
• Fresh herbs (like parsley or basil)
• Salt to taste
• Water (as needed for consistency)

Cooking Instructions

1. In a blender, combine chickpeas, tahini, and olive oil.
2. Add the chopped green olives and fresh herbs.
3. Blend until smooth. Add water for desired consistency.
4. Season with salt to taste. Enjoy!

3) Egg White Omelette with Cottage Cheese

This egg white omelette is a tasty and healthy option for your reflux diet. It’s light, packed with protein, and simple to make.

You will need three large egg whites, some spinach, and a bit of cottage cheese. The cottage cheese adds creaminess while being easy on the stomach.

Season with salt and pepper to taste. A drizzle of olive oil will help cook your omelette perfectly.

Ingredients

• 3 large egg whites
• 1 cup baby spinach (packed)
• ¼ cup cottage cheese
• 1 teaspoon olive oil
• Coarse salt and ground pepper to taste

Cooking Instructions

1. Whisk together the egg whites with a tablespoon of water.
2. Heat the olive oil in a non-stick skillet over medium heat (about 350°F / 175°C).
3. Pour the egg whites into the skillet and let them cook for about 1 minute.
4. Add the spinach and cottage cheese on top.
5. Fold the omelette in half and continue cooking for an additional minute.
6. Serve warm and enjoy your meal!

4) Maple Pumpkin Oat Bars

These Maple Pumpkin Oat Bars are a tasty choice for a snack or breakfast. They are easy to make and full of flavor. Plus, they fit well into a reflux diet.

To start, you’ll need oats, pumpkin puree, and maple syrup. These ingredients come together to create a soft and chewy bar.

The bars are not only delicious but also rich in fiber, which is good for your digestion. Enjoy them with a warm cup of tea for a cozy treat.

Ingredients

• 2 cups rolled oats
• 1 cup pumpkin puree
• 1/2 cup maple syrup
• 1/4 cup sunflower seed butter
• 1/4 cup flaxseed
• 1 teaspoon cinnamon
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt

Cooking Instructions

1. Preheat your oven to 350°F (175°C).
2. In a bowl, mix all the ingredients until well combined.
3. Spread the mixture evenly in a greased baking pan.
4. Bake for 25-30 minutes until set.
5. Let cool, then cut into bars and enjoy!

5) Lemongrass Ginger Poached Shrimp Salad

This refreshing salad is perfect for anyone looking for a tasty meal that’s gentle on the stomach. The lemongrass and ginger add flavor without causing discomfort. You’ll enjoy the light and crisp ingredients that promote a healthy reflux diet.

To make this salad, you’ll start by poaching fresh shrimp with lemongrass and ginger. This simple process keeps the shrimp tender and flavorful. Pair it with fresh veggies for a delicious and nutritious meal.

Ingredients

• 1 pound (450 g) shrimp, peeled and deveined
• 2 cups (475 mL) water
• 2 stalks lemongrass, chopped
• 1 tablespoon ginger, sliced
• 1 shallot, sliced
• 1 lime leaf
• 1 lime, juiced

Cooking Instructions

1. In a pot, combine water, lemongrass, ginger, shallot, lime leaf, and lime juice.
2. Bring the mixture to a boil.
3. Add the shrimp and cook until they turn pink, about 3-5 minutes.
4. Drain and let the shrimp cool before adding to your salad.

6) Cinnamon Pear Oatmeal

Cinnamon Pear Oatmeal is a tasty and healthy choice for breakfast. It combines the sweetness of pears with the warmth of cinnamon. This dish is quick to make, taking just about five minutes.

To prepare, start by cooking quick oats in water. You can use 1 cup (240 ml) of water and 1/2 cup (40 g) of quick oats. Once they’re cooked, stir in sliced pears and cinnamon for flavor.

This oatmeal will keep you feeling full and energized. It’s perfect for those managing reflux since it’s gentle on your stomach.

Ingredients

• 1/2 cup (40 g) quick oats
• 1 cup (240 ml) water
• 1/2 cup (75 g) sliced pears
• 1 tsp ground cinnamon
• Optional: a dash of brown sugar

Cooking Instructions

1. In a pot, bring water to a boil.
2. Add the quick oats and reduce heat.
3. Cook for 1-2 minutes until oats are soft.
4. Stir in sliced pears and cinnamon.
5. Serve warm, adding brown sugar if desired.

7) Almond Butter Banana Wrap

The Almond Butter Banana Wrap is a simple and tasty snack. It combines creamy almond butter with sweet bananas, all wrapped in a tortilla. This snack is not only delicious but also provides good nutrition.

You can easily make it for breakfast or as a quick pick-me-up during the day. This wrap offers a balance of healthy fats and carbohydrates to keep you energized.

Ingredients

• 1 whole-grain tortilla
• 2 tablespoons almond butter
• 1 banana, sliced
• Honey (optional)
• A sprinkle of cinnamon (optional)

Cooking Instructions

1. Lay the whole-grain tortilla flat on a clean surface.
2. Spread the almond butter evenly over the tortilla.
3. Arrange banana slices on top of the almond butter.
4. Drizzle with honey and sprinkle cinnamon if desired.
5. Roll the tortilla tightly and slice it in half before serving.

8) Low FODMAP Herb-y Garlic-y Shrimp

This dish is a tasty choice for your reflux diet. The shrimp are full of flavor without causing discomfort. Using fresh herbs adds a nice touch to the meal.

For this recipe, you will need fresh green beans and creamy polenta. The combination makes for a filling and nutritious dish.

This meal is easy to prepare and perfect for a weeknight dinner. You can enjoy it alongside a green salad for extra freshness.

Ingredients

• 1 lb fresh green beans, trimmed
• 1 cup polenta
• 1 lb shrimp, peeled and deveined
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• Fresh herbs (like parsley or basil)
• Salt and pepper to taste

Cooking Instructions

1. Cook the polenta according to package instructions.
2. In a pan, heat olive oil over medium heat. Add minced garlic and shrimp.
3. Cook shrimp until pink, about 3-4 minutes.
4. Add green beans and sauté until tender.
5. Season with salt, pepper, and fresh herbs before serving. Enjoy!

9) Chicken and Vegetable Stir-Fry

Chicken and vegetable stir-fry is a quick and healthy meal perfect for a reflux diet. You can enjoy colorful veggies and tender chicken all in one dish.

Start by heating some olive oil in a large skillet. Add diced chicken breast and cook until golden brown. Then, toss in your favorite vegetables like bell peppers, broccoli, and carrots.

Stir-fry everything together for about 5-7 minutes. Season lightly with low-sodium soy sauce and ginger for flavor. Serve warm over brown rice or quinoa for a complete meal.

Ingredients

• 1 lb (450 g) chicken breast, diced
• 2 cups mixed vegetables (bell peppers, broccoli, carrots)
• 2 tablespoons olive oil
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon fresh ginger, grated

Cooking Instructions

1. Heat olive oil in a skillet over medium heat (350°F or 175°C).
2. Add diced chicken and cook until golden, about 5-7 minutes.
3. Stir in mixed vegetables.
4. Add soy sauce and ginger; stir-fry for 5 minutes.
5. Serve over brown rice or quinoa. Enjoy!

10) Blueberry Spinach Smoothie

The Blueberry Spinach Smoothie is a tasty and healthy choice for your reflux diet. Packed with antioxidants and vitamins, it’s perfect for breakfast or a snack.

To make this smoothie, you will need some simple ingredients. The blend of spinach and blueberries gives it a refreshing flavor. Plus, it’s easy to prepare!

Ingredients

• 1 cup baby spinach
• 1 cup frozen blueberries
• ¼ cup quick or regular rolled oats
• 2 teaspoons pure maple syrup
• 1 ¼ cups oat milk

Cooking Instructions

1. Add the spinach, frozen blueberries, and oats to a blender.
2. Then, pour in the oat milk and maple syrup.
3. After that, blend until smooth.
4. Finally, pour into a glass and enjoy!