Before you get too far into this article, if you’re new to your diagnosis, know that the early days are hard, but then you’ll find the best foods for your needs, hit your stride, and start to thrive. If after the first couple of months you’re struggling to create a balanced diet for yourself, consider working with a registered dietitian or private chef. They can build you a meal plan (or create recipes) that not only eliminate GERD triggers, but also take your personal preferences into account.
Now, let’s look at all things GERD and meal inspiration.
Note: This article is not medical advice. The info that I’m sharing today are general guidelines for GERD. No two people are the same and not everyone can follow this blueprint. Make sure you work with your medical team to ensure that what you plan to eat will meet your individual unique needs.
What is GERD
You may be aware of heartburn, but GERD (gastroesophageal reflux disease) is more than regular heartburn. It’s when a person experiences ongoing heartburn (some describe this as a burning sensation in their chest) several times a week, has a tendency to become more severe over time, and can occur at night (waking the person up).
GERD can also be called chronic acid reflux, but first we need to know, what is “reflux”? Reflux is defined as the flow of fluid through a vessel or valve in the body, in a direction opposite to normal. So when we put the two together acid + reflux, we get “the flow of acid in the wrong direction”. In the case of GERD and acid reflux, it’s moving back up towards the mouth rather than down towards the intestines.
How Fatty Foods Trigger GERD Symptoms
I personally think that when you have a better understanding of how the mechanisms in the body work, it makes it easier to not only understand our medical conditions, but also be invested in improving our overall health. So, let’s take a look at fatty foods.
When you eat fatty foods and they enter the stomach pouch, this triggers the release of a hormone called cholecystokinin (also called CCK). This in turn can cause the lower esophageal sphincter (also called LES) to relax. The chronic relaxing or malfunctioning of the lower esophageal sphincter is what allows for the reflux to happen, which then causes your symptoms.
Another way to think about this: your LES is like the door to your house. If it’s locked up tight, nothing gets in. When it’s left wide open, wind, debris, and who knows what else can enter. However, just like a door to your home, it can be left ajar (open a tiny bit), or wide open. How open the door is indicates how much stuff can enter your home. The same is true of your LES. In some patients, there’s only slight disfunction whilst others are experiencing chronic, full on disfunction.
Common GERD Symptoms
Symptoms of GERD can include:
- Upper Abdominal Pain
- Chest Pain
- Burning Sensation in Your Chest
- Difficulty Swallowing
- Lump in the Throat
- Sour Liquid Backwash
- Nausea
Whilst these are the most common acid reflux symptoms, remember, no two people are the same. You may experience some, none, or all of them. Additionally, you may have symptoms that aren’t on this list. A great way to track not only symptoms but any progress made from diet and lifestyle changes is to keep a detailed food journal (sometimes called a food diary). This will also help you have a better understanding of your unique trigger foods, and also if you have a threshold on the amount of food eaten to cause a flare in symptoms.
Related: Is Ice Cream Bad for GERD?
GERD Recipes and Meal Ideas for an Acid Reflux-Friendly Diet
Now we’re going to take a look at GERD recipes and meal ideas. One of the biggest tips I can give you to make your daily life much easier: meal plan and batch cook + freeze food like it’s your new favourite hobby.
There aren’t a tonne of convenient foods you’ll be able to purchase if you’re following a strict GERD diet, so that means you’ll be cooking a lot of meals at home. I’ll level with you: you don’t have the time/energy/bandwidth to cook 21 meals + snacks every week. To make daily life easier, you’ll batch cook dinners and meals on the weekend the first couple of months to create a freezer stock.
From there, you’ll be able to add meals from the freezer to your weekly meal plan, meaning less cooking and cleaning in the long run. I’ve personally lived the batch cook life for well over 15 years and have zero regrets.
If you’d like a free printable reference of foods to eat and avoid, PLUS a free seven day GERD meal plan, you can download it below. My GERD meal plan is gluten free and very allergy friendly. I’ve also included meals that boost overall digestive health.
GERD Recipes for Breakfasts
- Maple Banana Oat Squares (pair with a delicious lean protein and oven roasted veggies)
- Gluten Free Maple Vanilla Waffles
- Egg & Dairy Free French Toast
- Maple Overnight Oats (there are loads of overnight oats recipes to look up online that will be GERD friendly)
- Mango Cherry Pancakes
- Grain Free Paleo Pancakes
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GERD Recipes for Lunch
- Focaccia (serve with a protein you love)
- Vegan Black Bean Patties
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Need More Lunch Ideas? Check out This article: GERD Lunch Ideas
Easy Healthy Acid Reflux-Friendly Dinner Ideas
- Stuffed Sweet Potatoes (great with a lean protein)
- Turkey Pasta
- Creamy Pumpkin & Spaghetti Squash Pasta (dairy free, egg free, vegan)
- AIP Friendly Fish Sticks and Sweet Potato Dip (great for kids and adults)
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Acid Reflux-Friendly Sauces and Condiments
- Dairy Free Mushroom Gravy Recipe (this recipe has an extra protein boost)
- GERD Friendly Tomato Free Ketchup
- Blueberry Sauce (great for dipping pancakes and waffles)
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Delicious GERD-Friendly Desserts
- Pumpkin Snickerdoodle Cookies
- Grain Free Apple Crumble
- Homemade Oat Milk Pumpkin Pie Recipe (Gluten, Egg, Dairy Free)
- Cinnamon Cardamom Cookies (Gluten, Dairy, Egg Free)
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Snacks to Make on a GERD Diet
- Grain Free Graham Crackers (Egg Free, Top 9 Free)
- Strawberry Power Balls (such an easy recipe and you can have a lot in the fridge for easy snacking)
- Cranberry Oat Cubes
- Cinnamon Toast Croutons
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A Few More GERD Meal Ideas
Here are a few more ideas for dishes that would be great on a GERD or acid reflux-friendly diet.
Baked Chicken Tenders
For these, you’ll want to start with a package of chicken tenders. I purchase the large organic package at Costco which makes it pretty affordable. Place your chicken tenders in a glass baking dish or on a baking tray covered in parchment paper. Now, season both sides with salt. From here, you can add a breadcrumb, or bake uncoated. You could also make grilled chicken tenders or air fryer chicken tenders if you prefer.
An easy GERD friendly dipping sauce to make at home is a honey mustard sauce. Since vinegar isn’t on the list of ingredients for someone on a GERD diet, you’ll have to make a safe-for-you version using organic ground mustard (it’s a seasoning, not a condiment) + organic honey + dairy free milk. What you’ll want to do is make a thickened milk by using an arrowroot slurry, then adding the mustard, honey, and smoked salt.
Sweet Pork & Green Beans
To make this, start with a lean cut of pork and cut it into large cubes. Season with organic maple sugar, smoked salt, and thyme. Place it in your pressure cooker, cover with water, and cook until the pieces of pork shred apart easily (usually 25 – 30 minutes). In your oven, roast frozen green beans until they’re done to your liking. Alternatively, you can steam them.
Prepare rice or quinoa (or warm tortillas). If you plan to make rice, use your rice cooker and steam the green beans in the basket insert at the same time. Once the pork is done, shred it with two large forks. Then, mix in your green beans. Serve this over rice or quinoa, or in your warmed tortillas.
You could also change this up and use tostadas (crunchy tortillas) as the base. Spread a safe homemade guacamole down, then top with the pork and green bean mixture.
Pumpkin & Beef Pasta
Heat a large non-stick pan, then cook a lean ground beef (or any lean ground meat) in a little cooking oil. Season liberally with smoked salt (enough to make your taste buds happy). When the beef has cooked 2/3 of the way, add a can of pumpkin puree, a little ground cinnamon, and organic maple sugar (or maple syrup). Mix everything and continue to cook.
Once the beef has cooked all the way through, turn the heat down and let it simmer together for another 10 minutes. Use this as a simple pasta sauce. You can jazz this up by adding more seasonings that would pair well with this flavor profile, or by adding additional vegetables (small diced mushroom could be good).
If you’re not a pasta fan, you can serve this on top of rice, quinoa, tortillas, or any other carbohydrates you enjoy.
Related: 35 More GERD Friendly Recipes and Meal Ideas
Common Trigger Foods to Avoid on a GERD Diet
As you read over this list, you’ll notice that the common thread for most of the items are acidic foods and fatty foods. In a nut free nutshell, those are the most common triggers for those managing acid reflux disease and GERD.
- Alcohol
- Bacon
- Butter (in high amounts)
- Caffeine
- Carbonated Beverages
- Cayenne
- Chili Powder
- Chocolate
- Citrus (including lemon juice, lime juice, orange juice, etc.)
- Cream Cheese
- Cream Based Soups (made with dairy cream, not a creamy soup made with a thickening agent)
- Cured Meats with a High Fat Content
- Dairy & Egg Based Puddings (think: pudding made with fatty ingredients such egg yolk)
- Egg Based Mayonnaise (small amounts of egg free may may be tolerated, but it’s not completely fat free)
- Fatty Foods in General
- Fatty Red Meat
- Fried Foods
- Full Fat Dairy Products (cream, sour cream, etc.)
- Garlic
- Greasy Foods
- High Fat Foods (butter, cheese, ice cream, etc)
- Ice Cream
- Onions (green onion, white onion, yellow onion, red onion, purple onion, scallions, shallots)
- Peppercorn (black pepper, white pepper, green pepper, pink peppercorns)
- Peppermint
- Pineapple
- Salad Dressing (most will contain ingredients you can’t have, but you can make delicious salad dressing at home)
- Spearmint
- Spicy Foods (including spices such as cayenne pepper and condiments such as hot sauce)
- Tomato (including tomato sauce)
- Vinegar
- Whole Milk
It’s important to note that these foods are mostly healthy foods for those who aren’t managing GERD. The issue for those battling acid reflux is that on an empty stomach, these foods can cause acid reflux and lead to you experiencing symptoms.
For those who enjoy milk, especially because it’s known to alleviate heartburn in the short term, fat-free milk in small amounts are the way to go. Know that milk, in the long run, can increase stomach acid production which is what we’re trying to avoid.
List of Foods to Eat on a GERD Diet
Unlike many other restricted diets that will leave you scratching your head at the grocery store, I can tell you, the GERD diet (and the acid reflux diet) offer you a VERY wide range of ingredients to work with. Whilst this isn’t an exhaustive list, it will get you started. Don’t forget, it’s always a good idea to work with your medical team when making major diet and lifestyle changes to to ensure you’ll have the best results.
Fresh Vegetables
Here’s a list of common and popular fresh veggies you can incorporate into your diet. Also note, frozen vegetables also have great health benefits and vitamins + nutrients, and can be included in your diet as well.
- Asparagus
- Bok Choy
- Corn
- Cruciferous Veggies (broccoli, cauliflower)
- Edamame (soy)
- Leafy Greens (chard, collard greens, kale)
- Lettuce & Salad Greens (arugula, spinach)
- Mushrooms (there are loads of varieties to choose from)
- Root Vegetables (beets, carrots, potatoes)
- Squash (spaghetti squash, zucchini/courgette)
- Sweet Potatoes, Japanese Yams, and Yams
Fresh Fruits
Non-citrus fruits and low-acid fruits are going to be the focal point of what you want to eat on a GERD diet. Remember, frozen fruit will also deliver great health benefits, vitamins, and nutrients, so use those as well. Here are lots of delicious options:
- Apple
- Apricot
- Banana
- Blackberry
- Blueberry
- Cantaloupe
- Dates
- Figs
- Grapes
- Honeydew Melon
- Mango
- Nectarine
- Peach
- Pear
- Strawberry
- Watermelon
Whole Grains
There are SOOOOO many whole grains to choose from that will be compatible with a GERD diet. I’ll list a few, but this no where near an exhaustive list.
- Brown Rice, White Rice, Wild Rice
- Gluten Free Grains (Buckwheat, Cassava, Millet, Sorghum, etc.)
- Oats (Rolled Oats, Steel Cut Oats, Oatmeal, etc.)
- Quinoa
- Wheat (Whole Wheat, Wheat Flour, Wheat Pasta, etc.)
Lean Meats & Lean Proteins
Lean proteins come in a wide range of options. Here are many to use in your recipes. I personally like to rotate thru proteins as they each have a different nutrition profile, and will bring different flavors to your plate (or bowl).
- Beans & Lentils: legumes are on the menu, and their fiber content can improve digestion over time, however, don’t start with a cup of beans if you’re not used to eating them as this can cause GI distress.
- Eggs (some need to avoid egg yolks due to the fat content and only eat egg whites)
- Lean Mammal Meats: beef, bison, skinless chicken breasts, rabbit, and turkey (for some, you’ll need to specifically purchase a lean cut or lean grind).
- Seafood: fish such as tilapia, salmon, trout, and sea bass. Shellfish such as scallops, shrimp, and oysters. Generally, all seafood is on the menu.
Healthy Fats in Moderation
Whilst you’re going to need to avoid greasy foods and deep fried foods, there are still many healthy fats to choose from on a GERD diet. Make sure you’re making wise choices and look into monounsaturated fats and polyunsaturated fats as these will bring the good fats to the table.
- Cooking Oils: Avocado oil, coconut oil, olive oil, sesame oil, tiger nut oil (tuber, not a tree nut)
- Avocado and Homemade Guacamole (store bought will contain non-GERD ingredients)
- Tree Nuts
- Seeds (chia seeds, flaxseed, pumpkin seeds)
- Fatty Fish such as Salmon
Broth, Stock, and Bone Broth
Beef stock, chicken broth, and bone broth are all excellent items to make at home. You may be able to purchase clean/minimal/organic options, but due to how common onion is as an ingredient, you may need to make these at home.
When you make these at home, you can cook with them to make flavourful soups, stews, and more. You can also use them to cook rice and pasta in to add more flavour to your meals.
Seasonings to Use on a GERD Diet
To avoid having bland and boring meals, it’s important that you learn how to salt and season your food well. Whilst you’ll need to avoid most seasoning blends as they contain onion and garlic, you can still make your own combinations as home.
- Salt (sea salt, pink salt, finishing salt, smoked salt)
- Basil
- Bay Leaf
- Caraway
- Cardamom
- Celery Seed
- Cilantro
- Cinnamon
- Cumin
- Dill
- Fennel
- Juniper Berries (excellent with apples, pork, and game meats)
- Lavender
- Marjoram
- Mustard
- Oregano
- Rosemary
- Saffron
- Sage
- Tarragon
- Thai Basil
- Thyme
- Turmeric
You can make a faux Italian seasoning combination with basil + marjoram + tarragon + thyme. Be sure to explore other combinations though, as seasonings have a wide range of pairings.
Sweeteners
When you’re making a GERD-friendly meal, the good news is that all sweeteners are on the table. Personally, I like to use organic and unrefined sugars such as organic maple sugar, organic maple syrup, organic date sugar, organic date syrup, and raw honey.
You can also use regular cane sugar, brown sugar, and other sweeteners you normally enjoy.
You May Find Chewing Gum Helpful
In the case of chewing gum, it may help you feel a bit better, as it increases saliva production and reduces the amount of acid in the esophagus. However, it’s important that you avoid peppermint gum and spearmint gum as these can relax the lower esophageal sphincter.
Great GERD-Friendly Foods for Digestive Health
There are lots of ingredients that are known to improve gut health, which in turn can improve your overall well-being. When following a GERD diet, you’ll be eliminating some well known natural prebiotic foods (foods that feed the good bacteria in your gut), but don’t worry, there are more to choose from.
Here’s a list of ingredients to include in your diet that can support your digestive system:
- Apples
- Asparagus
- Avocado
- Bananas
- Chicory Root
- Dandelion Greens
- Flaxseeds
- Oats
- Seaweed
Each of these foods will bring different nutrients to the table, and different prebiotics as well. What I can tell you is this: having a well rounded diet that includes a range of fresh vegetables, fresh fruits, and a range of colors of said produce, is one of the best ways to improve gut health and overall well-being.
Answering Your Questions About GERD Recipes
Should I follow the Mediterranean Diet with GERD?
The Mediterranean Diet is a great option to start with, as it delivers loads of essential nutrients and is full of green vegetables. However, you’ll need to modify some of the recipes that you find in a Mediterranean Diet cookbook or website since they use some ingredients that aren’t GERD compliant.
Do vegetarian and vegan diets have a lot of GERD-friendly recipes?
Whilst these diets both contain a lot of nutritious foods, they’ll also contain a lot of common GERD triggers. You’d have to modify recipes very regularly to make them compliant. If you need to follow vegetarian and vegan recipes for medical reasons, when searching online, add the term “allium free”. This will eliminate the onion and garlic family so you have less modifications to make. You could also search for “nightshade free” but that will over-eliminate for your needs, so tread lightly with that one.
You can also check out the Advanced Recipe Search on RAISE where GERD friendly is one of over 100 filters to choose from.
Can I cook with fresh ginger on the GERD diet?
Yes, you can absolutely cook with fresh ginger (and ground ginger) when making a tasty meal that’s GERD compliant.
What’s a good substitute for tomatoes on a side salad?
Tomatoes are tough to replace not only on a side salad, but in a lot of applications, and that’s because they have a unique taste, texture, and water content. What you may be better off doing is creating a nomato sauce at home (look up a recipe online, you’ll have to modify one to be GERD friendly), and use that on the side salad. Then, use other ingredients such as diced cucumber to bring in the freshness and liquid content. Combined, you may find this to be a good approach for replacing tomatoes on the side salad.
I’ll also add this: the nomato sauce recipes can be used for a lot of different things including as a dipping sauce, on burgers, or even on a pasta. So, be sure to explore all of the different sauces you can make and have fun with them. Plus, many are freezer friendly, so you can make up a large batch and portion it in sizes that make sense for your household.
