Managing GERD doesn’t mean sacrificing flavor or satisfaction at dinner time. By choosing the right ingredients and preparation methods, you can enjoy delicious meals that are gentle on your stomach. Here are ten easy recipes that will help you create healthy, GERD-friendly dinners for those busy weeknights.
Steps
- Roasted Brussel Sprouts with Bacon and Apples: Begin by roasting Brussel sprouts until they are golden and tender. Simultaneously, cook bacon and apples on the stovetop until crispy and caramelized. Serve with baked chicken or turkey meatballs for added protein.
- Quick and Easy Keto Egg Drop Soup: Prepare a simple broth and bring it to a gentle boil. Slowly drizzle in beaten eggs while stirring to create delicate egg ribbons. Customize with herbs or veggies as desired.
- Quinoa Crusted Salmon: Coat salmon fillets with a mixture of quinoa and breadcrumbs for texture. Bake until the salmon is cooked through and serve with a fresh salad topped with low-acid dressing.
- Herbed Potato, Asparagus, and Chickpea Sheet Pan Dinner: Arrange potatoes, asparagus, and chickpeas on a baking sheet. Season with herbs and spices, then roast until everything is tender and flavorful.
- Asian Chicken Meatball Soup with Spinach: Simmer chicken broth with ginger and add colorful vegetables and chicken meatballs. Stir in fresh spinach until wilted and serve hot.
- Maple BBQ Salmon with Brown Butter Couscous: Glaze salmon with a maple BBQ sauce and bake until done. Prepare couscous using brown butter, and serve alongside the salmon.
- Deconstructed Burger Bowls: Assemble a bowl with fresh greens, sautéed mushrooms, and a homemade tzatziki sauce. Top with pickles and your choice of protein for a Mediterranean twist.
- Sheet Pan Pork Chops with Potato and Broccoli: Place pork chops, potatoes, and broccoli on a sheet pan. Season well and bake until the pork is cooked and the veggies are tender.
- Pecan Crusted Chicken: Coat chicken breasts with crushed pecans and bake until golden. Pair with a baked potato and a low-acid BBQ sauce for a complete meal.
- Heartburn-Friendly Chicken Pot Pie: Prepare a low-fat chicken pot pie using skinless chicken and skim milk. Bake until the crust is golden and the filling is bubbly.
- Healthy Baked Honey Mustard Chicken Breast with Brussel Sprouts: Coat chicken breasts with honey mustard and bake alongside Brussel sprouts. Serve as is or with a side of quinoa.
- Easy Seared Scallops and Spaghetti Squash: Sear scallops until golden and serve with roasted spaghetti squash. Enjoy this simple yet elegant dish with minimal ingredients.
- Sesame Encrusted Chicken Tenders: Coat chicken tenders with sesame seeds and panko, then bake or air fry. Serve with a salad and tumeric rice for a complete meal.
- Easy Baked Cod: Season cod fillets with reflux-friendly spices and bake until flaky. Serve with sautéed vegetables and oat flour biscuits.
- Apricot Chicken Thighs with Root Vegetables: Cook chicken thighs with apricot jam and root vegetables in a skillet. Simmer until the chicken is tender and the flavors meld.
- Turkey Shepherd’s Pie (Dairy Free): Layer cooked turkey and veggies, then top with a dairy-free mashed potato. Bake until the top is golden and the filling is heated through.
- Chicken Congee: Simmer rice in chicken broth until it reaches a creamy consistency. Add shredded chicken and season as desired for a comforting meal.
- Sweet Potato Puree with Sautéed Brussel Sprouts and Shrimp: Make a creamy sweet potato puree and top with sautéed Brussel sprouts and shrimp. This dish is a healthy take on shrimp and grits.
- Nourishing Quinoa Bowls: Cook quinoa and top with sautéed cabbage, caramelized carrots, and edamame. Add fresh pear slices and toasted sesame seeds, finishing with a ginger sauce.
- Spaghetti Squash with Broccolini and Truffle Oil: Roast spaghetti squash and toss with sautéed broccolini and a drizzle of truffle oil. Serve as a light, meatless meal or add baked chicken.
Ingredients
- Roasted Brussels Sprouts with Bacon and Apples:
- Brussels sprouts
- Bacon
- Apples
- Baked chicken or turkey meatballs (optional)
- Keto Egg Drop Soup:
- Eggs
- Chicken broth
- Green onions
- Soy sauce
- Sesame oil
- Quinoa Crusted Salmon:
- Salmon fillets
- Quinoa
- Breadcrumbs
- Low-acid creamy salad dressing
- Herbed Potato, Asparagus, and Chickpea Sheet Pan Dinner:
- Potatoes
- Asparagus
- Chickpeas
- Dried herbs and spices
- Asian Chicken Meatball Soup with Spinach:
- Chicken meatballs
- Spinach
- Chicken broth
- Assorted vegetables
- Ginger
- Maple BBQ Salmon with Brown Butter Couscous:
- Salmon fillets
- Maple syrup
- BBQ sauce
- Couscous
- Deconstructed Burger Bowls:
- Ground beef or turkey
- Tzatziki sauce
- Quick pickles
- Fresh greens
- Sautéed mushrooms
- Sheet Pan Pork Chops with Potato and Broccoli:
- Pork chops
- Potatoes
- Broccoli
- Pecan Crusted Chicken:
- Chicken breasts
- Pecans
- Baked potato (optional)
- Tomato-free BBQ sauce
- Heartburn-Friendly Chicken Pot Pie:
- – Skinless chicken breasts
- – Skim milk
- – Pie crust
- – Mixed vegetables
- Healthy Baked Honey Mustard Chicken Breast with Brussels Sprouts:
- – Chicken breasts
- – Honey mustard
- – Brussels sprouts
- Easy Seared Scallops and Spaghetti Squash:
- – Scallops
- – Spaghetti squash
- Sesame Encrusted Chicken Tenders:
- – Chicken tenderloins
- – Sesame seeds
- – Panko breadcrumbs
- – Soy sauce
- Easy Baked Cod:
- – Cod fillets
- – Acid reflux-friendly seasonings
- Apricot Chicken Thighs with Root Vegetables:
- – Chicken thighs
- – Apricot jam
- – Root vegetables
- Turkey Shepherd’s Pie (Dairy-Free):
- – Ground turkey
- – Mashed potatoes
- – Mixed vegetables
- Chicken Congee:
- – Chicken
- – Rice
- – Bone broth
- Sweet Potato Puree with Sautéed Brussels Sprouts and Shrimp:
- – Sweet potatoes
- – Brussels sprouts
- – Shrimp
- Nourishing Quinoa Bowls:
- – Quinoa
- – Cabbage
- – Carrots
- – Edamame
- – Pears
- – Sesame seeds
- – Ginger sauce
- Spaghetti Squash with Broccolini and Truffle Oil:
- – Spaghetti squash
- – Broccolini
- – Truffle oil
FAQ
- What foods should be included in an acid reflux-friendly diet?
- Lean meats and seafood, leafy greens, low-carb vegetables, healthy fats, non-citrus fruits, and herbal tea are recommended for soothing acid reflux symptoms.
- Which foods are common triggers for acid reflux?
- Foods commonly triggering acid reflux include greasy foods, tomatoes, chocolate, citrus fruits, spicy foods, mint, caffeine, alcohol, and carbonated drinks.
- What lifestyle changes can help reduce acid reflux symptoms?
- Eating slowly, opting for smaller meals, avoiding lying down shortly after eating, and managing stress can all help reduce acid reflux symptoms.
- Are onions and garlic safe for people with acid reflux?
- Onions and garlic are often avoided in acid reflux diets, but if they trigger symptoms for you, try substituting with garlic or onion powder, or omit them entirely.
- How can stress impact GERD symptoms?
- Stress doesn’t cause GERD but can exacerbate symptoms. Engaging in stress-reducing activities like yoga, breathing exercises, or meditation can be beneficial.
- What should I do if a GERD-friendly recipe still bothers me?
- Since there’s no one-size-fits-all diet for acid reflux, it’s important to listen to your body and adjust recipes as needed. You know your body best, so follow your instincts.
Tips
- Eat Slowly and Mindfully: Take your time when eating, as digesting begins in the mouth. Properly chewing your food helps your body break it down more efficiently, which is especially beneficial for those with digestive issues.
- Opt for Smaller, Frequent Meals: Instead of having three large meals, try to eat five smaller meals throughout the day. Avoid lying down for 3-4 hours after eating and consider sleeping with your head elevated to reduce reflux symptoms.
- Identify and Avoid Trigger Foods: Keep track of foods that trigger your acid reflux symptoms and try to avoid them. Common triggers include greasy foods, tomatoes, spicy ingredients, and carbonated drinks.
- Manage Stress Levels: Since stress can exacerbate GERD symptoms, incorporate stress-reducing activities into your routine. Yoga, meditation, and spending time in nature can help alleviate anxiety and improve your overall well-being.
Equipment
- Air Fryer – Useful for making items like the Sesame Encrusted Chicken Tenders.
- Sheet Pan – Essential for recipes like the Herbed Potato, Asparagus, and Chickpea Sheet Pan Dinner and Sheet Pan Pork Chops with Potato and Broccoli.
- Spiralizer – Needed if making dishes like Spaghetti Squash with Broccolini and Truffle Oil that involve spiralized vegetables.
- An Instant Read Thermometer – Helpful for ensuring that meats like chicken or salmon are cooked to the proper temperature.
- High-quality Chef’s Knife – Essential for efficient chopping and preparation of ingredients like vegetables and meats.
- One-Pot or Dutch Oven – Useful for recipes like the Chicken Congee or Asian Chicken Meatball Soup.
- Mandoline Slicer – Handy for thin slicing vegetables quickly for salads or toppings.
