Acid reflux isn’t a disease. However, poor eating habits can make this condition worse. Certain foods, especially those that are highly acidic, can cause uncomfortable symptoms leading to further complications. To prevent this from happening, it’s highly recommended to create a meal plan that helps you avoid triggers.
The best foods for easing acid reflux symptoms include root vegetables, green vegetables, whole grains, lean meats and seafood, healthy fats, eggs, ginger, fennel, non-citrus fruits, and herbal tea.
The most common triggers for acid reflux include chocolate, citrus fruits, tomatoes, greasy foods, spicy foods, mint, carbonated beverages, alcohol, and caffeine.
Here are 6 dinner recipes for acid reflux that can help you kick bad eating habits and combat reflux flares!
Orange Thyme Chicken
Cook Time: 30 min
This recipe doesn’t contain GERD triggers, which means it’s perfect for those who suffer from acid reflux. It’s also low in sodium and great for lactose intolerant people and for those in need of a gluten-free diet.
- 8 oz skinless boneless chicken breast
- 3 Tablespoons orange marmalade
- 2 teaspoons white wine vinegar
- 1 teaspoon thyme leaves (preferably fresh)
- ⅛ teaspoon salt
- 2 teaspoons olive oil
- 1 teaspoon butter (unsalted)
- ¼ cup white wine
- Preheat your oven to 325° Fahrenheit and place a medium skillet in it.
- In a small bowl, add the vinegar, marmalade, thyme, salt, and pepper and whisk together.
- Add the chicken to the mix and toss to coat well.
- Put the olive oil in the skillet, then add the chicken. Place the skillet in the oven. Don’t throw away the remaining marinade, as you’ll need it later.
- Roast the chicken breast for about 10 minutes, then flip it over and top it with the remaining marinade. Return the skillet to the oven.
- Roast until the meat reaches 160°F, or for another 7-10 minutes.
- Remove the pan from the oven and move the chicken to a cutting board.
- Reheat the skillet over medium-high heat. Deglaze it by adding the white wine. Stir frequently, making sure to scrape up everything that may be sticking to the skillet.
- Simmer until you reduce the liquid by half. Add the butter and remove the pan from heat. Whisk until the butter melts, then serve the sauce on top of the chicken. Enjoy!
Cook Time: 30 min
Melons are known for having a weak acidic level. They are also packed with magnesium, which is commonly found in reflux medications. This being said, if you struggle with acid reflux, this cantaloupe gazpacho is the way to go!
- 1 peeled, seeded, diced cantaloupe
- 1 peeled, diced cucumber
- 2 Tbsp. chopped red onion
- 2 tsp kosher salt
- ½ tsp freshly ground black pepper
- ½ cup extra virgin olive oil
- thinly sliced fresh mint
- ⅓ cup water
- In a blender, purée the diced cantaloupe, cucumber, and red onion in ⅓ cup of water until smooth.
- While the motor’s running, add the olive oil; season with kosher salt and pepper. Serve the soup with thinly sliced fresh mint. Enjoy!
Creamy Mushroom Stock
Cook Time: 1 h
This creamy mushroom stock is light yet nutritious, making it perfect for those who suffer from acid reflux. Simply add ginger to turn it into an Asian-flavored stock.
- 3.5 oz. shiitake mushroom, chopped
- 2 leeks, light green and white parts only, sliced
- 8 oz. baby portabella mushrooms, chopped
- 3 medium carrots, grated
- 2 garlic cloves (or 1 tsp grated ginger)
- 1 Tbsp. tomato juice, white wine, or lemon juice
- ½ tsp black peppercorns
- 4 parsley stems
- 3 sprigs of fresh thyme
- 9 cups of cold water
- 1 Tbsp olive oil
- Put a large saucepan over medium heat. Let the pan warm up, and include your oil. When the oil is hot enough, add the leeks and sweat for about 3 minutes.
- Next, add the mushrooms and cook for 2 minutes. Put the carrots in the pan as well and cook until all the vegetables are tender.
- Add the tomato juice/wine/lemon juice to deglaze the pan. With a wooden spoon, stir in the acid, making sure to scrape the bottom to lift up any crust “build-up” on the bottom of the pan.
- Add the remaining ingredients.
- Bring to a boil, then reduce to a simmer for about 40 minutes.
- Cool slightly and use a fine-mesh strainer to strain. Enjoy!
Low-Fat Shrimp Pasta
Cook Time: 25 min
This quick and easy shrimp pasta recipe takes less than 30 minutes to cook from start to finish. This combination of shrimp and other low-fat ingredients makes a delicious dinner that even people who experience acid reflux can enjoy since meals high in fat often trigger acid reflux.
- 8 oz. angel hair pasta
- 1 pound peeled, deveined shrimp
- ½ c. grated Parmesan cheese
- 1 Tbsp. olive oil
- 1 tsp dried oregano
- 1 tsp dried basil
- ½ tsp salt
- nonstick vegetable cooking spray
- Fill up a pot with water and let it boil for the pasta.
- Spray a large skillet with vegetable cooking spray, then place over medium-high heat. Add the olive oil and let heat for about 1-2 minutes.
- Add the shrimp along with dried oregano, basil, and salt. Toss to coat shrimp and cook until shrimp turns pink, for about 6-8 minutes.
- Meanwhile, cook the pasta as per the package instructions. Drain.
- Toss hot pasta with shrimp mixture.
- Sprinkle with Parmesan cheese. Enjoy!
Whole Wheat Pasta Primavera
Cook Time: 25 min
This acid reflux-friendly pasta has light Marinara sauce and whole wheat pasta, making it perfect for those who struggle with acid reflux. Though lighter, this dish boast fiber, protein, vitamin D, iron, calcium, vitamin A, and vitamin K.
- 8 oz. whole wheat pasta (preferably penne)
- 2 c. warm prepared marinara sauce (preferably a low-fat, low-sugar variety)
- 1 c. small broccoli florets
- 1 yellow squash thinly sliced
- ½ c. carrots diced into ¼-inch pieces
- 1 c. mushrooms thinly sliced
- ½ c. chopped onion
- 2 tsp olive oil
- 2 tsp minced garlic
- ½ c. freshly grated Parmesan
- salt & pepper
- 2 Tbsp. chopped parsley (optional)
- Cook the pasta as directed on the package.
- Meanwhile, heat the olive oil in a large skillet over medium-high heat.
- Add the onions to the skillet and cook for about 3 minutes, or until they are slightly soft.
- Add the mushroom, carrots, squash, and broccoli to the pan. Season the veggies with salt and pepper.
- Add 2 Tbsp. of water to the pan. Cook the vegetables for about 5-7 minutes or until they are tender.
- Add the garlic and mix. Cook for another 30 seconds.
- Add the cooked pasta and pour the sauce into the pan. Toss to coat.
- Sprinkle with parmesan cheese. Top with chopped parsley (optional). Enjoy!
Banana Ginger Smoothie
Cook Time: 5 min
Ginger is acid reflux’s worst enemy. This makes this smoothie a perfect fix, especially at night when GERD symptoms can worsen. Feel free to use a plant-based milk alternative for a dairy-free requirement.
- 2 c. milk
- ½ c. ice
- 2 ripe bananas
- ½ tsp peeled, grated fine ginger
- 1 c. yogurt
- 2 Tbsp honey or brown sugar (optional)
In a blender, add the milk, ice, bananas, ginger, and yogurt. Blend until smooth. Finally, add the sugar as needed. Enjoy!
You may be also interested in: 9 Simple Ways to Prevent Acid Reflux and Heartburn.