Acid reflux is not a disease. This condition, however, is aggravated by poor eating habits. Certain foods, particularly those with high acidic levels, can trigger symptoms leading to discomfort and further complications. To prevent such symptoms, it is highly recommended to create a meal plan that helps avoid triggers.
To get you started, these dinner recipes for acid reflux suggested by CutSlicedDiced can help turn unhealthy eating habits to an acid-reflux-free life.
Vegetarian Recipes for Acid Reflux (most popular dinner recipes for Acid Reflux)
Vegetarian Sausage with Braised Cabbage
Light and easy, this dish is an excellent dinner companion for individuals suffering from acid reflux. Cabbage is available in any season and contains potent vitamins and minerals that fend off excess production of acid in the stomach.
Ingredients:
- 1 head fresh green cabbage, thinly sliced
- 1 link Vegetarian Sausage, such as Tofurky Italian Sausage or Boca Italian Sausage, sliced
- 1 tablespoon Olive Oil
- 2 tablespoons of water
Tip: Use Tofurky – Italian Sausage, 14 Ounce — 5 per case. sausage for vegetarian meals. For meaty version, go for Hatfield Polish Beef Kielbasa 3 Lb (2 Pack).
See full recipes and preparations here.
Creamy Mushroom Stock
Light yet nutritious, this creamy mushroom stock is excellent for GERD sufferers. Simply add ginger to make it all-out Asian style.
Ingredients:
- 1 t canola oil
- 2 leeks, white and light green parts only, sliced
- 3.5 ounces shiitake mushrooms, chopped
- 8 ounces baby portabella mushrooms, chopped
- 3 medium carrots, grated
- 1 tablespoon white wine, tomato juice, or lemon juice
- 2 garlic cloves or 1 teaspoon grated ginger
- 1/2 teaspoon black peppercorns
- 3 sprigs fresh thyme
- 4 parsley stems
- 9 cups cold water
Tip: Olive oil can also be used in place of canola oil.
See full recipes and preparations here.
Banana Ginger Smoothie
Ginger is acid reflux’s enemy #1. This makes this creamy smoothie a perfect fix at night when GERD symptoms can be toughest. Feel free to use almond milk for a dairy-free and gluten-free requirement.
Ingredients:
- 1/2 cup ice
- 2 cups milk
- 2 ripe bananas
- 1 cup yogurt
- 1/2 tsp fresh ginger, peeled and grated fine
- 2 tbsp brown sugar or honey (optional)
Tip: You can adjust amount of honey or brown sugar according to taste. For those with diabetes, using artificial sweetener is deemed best.
See full recipes and preparations here.
Vegan Recipes for Acid Reflux
Polenta with Sesame Seeds
Perfect for breakfast, lunch or dinner, this versatile Polenta dish is also easy and quick to prepare. Polenta is low-carb but rich in vitamins and minerals, and a healthy alternative for gluten-free requirements.
Ingredients:
- 3/4 Cup Instant Polenta or Corn Meal
- 2 Cups Water
- 1 Cup Almond Milk
- 1 tbsp Mauka Honey
- 1 tsp Orange Extract
- 1/2 tsp Vanilla Extract
- Salt to taste
- 1 tbsp Sesame Seeds
Tip: Almond milk is also a perfect alternative for dairy-free requirements.
See full recipes and preparations here.
Calming Carrot Salad
One of the highly recommended vegetables, carrot is known to contain potent beta-carotene and various nutrients essential in repairing tissues damaged by stomach acid. This makes the calming carrot salad as it is– calming to the stomach and esophagus.
Ingredients:
- 2 tbsp Brown sugar
- 2 tsp Olive oil
- 1/4 tsp salt
- 1 tsp Dried oregano
- 2 tbsp Orange juice
- 1/4 lb mesclun greens
- 2 tbsp Raisins
- 1 lb carrots ; peeled, trimmed, and grated
Tip: Prepare only for first serving. Dish is not great as leftover.
See full recipes and preparations here.
Cantaloupe Gazpacho
Melons are known for their weak acidic content. They are also rich in magnesium commonly noted in reflux medications. Ergo, this cantaloupe gazpacho is a perfect fit for you.
Ingredients:
- 1 medium cantaloupe (peeled, seeded, chopped)
- 1 small cucumber (peeled, chopped)
- 2 tablespoons chopped red onion
- 2 teaspoons kosher salt
- 1/2 cup extra virgin olive oil
- Kosher salt and freshly ground black pepper
- Thinly sliced fresh mint
Tip: You can also use honeydew or watermelon, whichever suits your taste best.
See full recipes and preparations here then, slurp away!
Chicken Recipes for Acid Reflux
Orange Thyme Chicken
Low in sodium with no specific GERD triggers, this orange-thyme chicken is perfect for individuals suffering from acid reflux. This is also great for lactose intolerant patients as well as those in need of gluten-free diet.
Ingredients:
- 3 Tbsp orange marmalade
- 2 tsp white wine vinegar
- 1/8 tsp salt
- 1 tsp fresh thyme leaves
- fresh ground black pepper (to taste)
- 8 ounces boneless skinless chicken breast
- 2 tsp olive oil
- 1/4 cup white wine
- 1 tsp unsalted butter
Tip: Best in taste with fresh thyme. Making the glaze a few hours ahead of time is also deemed best.
See full recipes and preparations here.
Chicken Cutlets With Mushroom
Versatile and easy to prepare, this recipe is an excellent source of lean protein without triggering GERD symptoms. Simply serve with spinach sauteed in olive oil and a whole wheat baguette to scoop up its sauce.
Ingredients:
- 1 pound boneless, skinless chicken breasts (or chicken breast cutlets)
- 1/3 cup whole wheat flour
- 2 tablespoons olive oil
- 3 tablespoons butter
- 2 cups mushrooms, sliced
- 1/3 cup white wine (or low sodium chicken broth)
- Salt and pepper to taste
Tip: Wine triggering your GERD? Replace with chicken broth. Leftovers also make excellent filling for whole wheat bun sandwiches.
See full recipes and preparations here.
Chicken + Red Potatoes
What does chicken, red potatoes, rosemary and apple cider vinegar – main ingredients on this recipe– bring? Freedom from acid reflux! Nutrient-dense and easy to the tastebuds, this healthy combo makes an excellent meal to ward-off GERD symptoms.
Ingredients:
- 300 g Red Potatoes Cut into one inch cubes
- 2 large Carrots Peeled and sliced into 1 inch pieces
- 1 tbsp Grass-Fed Butter Melted
- 1/4 tsp Kosher Salt
- 1/4 tsp Turmeric
- 2 Cups Grilled Chicken Meat Shredded or chopped
- 1/2 tsp Dried Rosemary
- 1/3 Cup Pitted Green Olives (optional)
- 2 tbsp Organic Apple Cider Vinegar
- 2 tbsp Fresh Parsley
- 2 Lime Cut into thin slices
Tip: Pick all-natural apple-cider vinegar. This will guarantee lowering of your blood’s pH levels warding off harmful bacteria and fungi aggravating acid reflux.
See full recipes and preparations here.
Pasta Recipes for Acid Reflux
All-Greek Pasta
Don’t miss out on outdoor fun with this easy-to-the-stomach pasta salad. Take it from the Greeks to provide a perfect remedy for your GERD with this healthy, vegan and oh-so-tasty pasta. Definitely, an amazing idea for your next picnic or potluck.
Ingredients:
- 8 oz. whole wheat penne pasta
- 8 ounces boneless, skinless chicken, chopped
- 16 calamata olives
- 1 cup reduced fat feta cheese crumbles
- 3 cloves garlic, minced
- 1.5 cup whole mushrooms
- 1 cup cherry tomatoes, halved
- 1 tbsp balsamic vinegar
Tip: Replace chicken with tofu or opt it out of the recipe to make it vegetarian.
See full recipes and preparations here.
Low-Fat Shrimp Pasta
Quick and easy, this healthy recipe is a must-have for individuals suffering from acid reflux or heartburn. Excellent for weeknight dinner with family and friends. Do make sure no one’s allergic to shrimps.
Ingredients:
- Nonstick vegetable cooking spray
- 1 tablespoon olive oil
- 2 teaspoons dried basil
- 1/2 teaspoon salt
- 1 teaspoon dried oregano
- 1 pound medium shrimp, peeled and deveined (see note below)
- 8 ounces uncooked angel hair pasta
- 1/2 cup grated
- Parmesan cheese
Tip: Feel free to peel and devein your shrimp for a more enjoyable meal.
See full recipes and preparations here.
Whole Wheat Pasta Primavera
A lighter, acid reflux-friendly pasta dish, this one calls for whole wheat pasta and light Marinara sauce. Though lighter, this dish is filled with protein, fiber, B vitamins, vitamin D, calcium, iron, vitamin K and vitamin A.
Ingredients:
- 8 ounces whole wheat pasta such as penne
- 2 cups of warm prepared marinara sauce look for a low-fat, low-sugar variety
- 2 teaspoons olive oil
- 1 cup of small broccoli florets
- 1/2 cup of peeled carrots cut into 1/4 inch pieces
- 1 yellow squash halved and thinly sliced
- 1 cup of mushrooms thinly sliced
- 1/2 cup chopped onion
- 2 teaspoons minced garlic
- salt and pepper to taste
- 1/2 cup freshly grated parmesan cheese
- Optional: 2 tablespoons chopped parsley
See full recipes and preparations here.
Do take note that acid reflux symptoms vary from person to person. One ingredient may trigger a symptom in you but not in another. So, try to keep a food diary so you know precisely what certain ingredients can trigger your acid reflux– and replace them with a more GERD-friendly alternative.