GERD-Friendly Recipes: Relieving Symptoms Through Food Choices

Managing gastroesophageal reflux disease (GERD) can be challenging, but making thoughtful food choices can help alleviate symptoms. Our GERD-friendly recipes are designed with ingredients that are gentle on the digestive tract, reducing acid production and irritation.

 

These meals prioritize lean proteins, low-acid fruits and vegetables, and healthy fats, which are less likely to trigger reflux.

 

Avoiding acidic, spicy, and fatty foods is crucial, as they can worsen GERD by relaxing the lower esophageal sphincter or increasing acid production.

Explore our selection of GERD-friendly recipes to find delicious, soothing meals that support digestive health. By choosing the right ingredients, you can enjoy satisfying meals while keeping reflux at bay.

Baked Salmon with Steamed Vegetables and Quinoa

This dish provides a GERD-friendly meal with fiber-rich quinoa, omega-3-loaded salmon, and soothing steamed vegetables. Quinoa is easier on digestion and is packed with nutrients to support digestive health.

Ingredients:

  • 150g (3/4 cup) quinoa, rinsed
  • 375ml (1 1/2 cups) vegetable broth or water
  • 2 salmon fillets (about 150g each)
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • 1/2 tsp dried dill (optional)
  • 100g broccoli florets
  • 100g zucchini, sliced
  • 1 small carrot, sliced

Instructions:

  1. Cook the Quinoa: In a medium saucepan, bring the quinoa and vegetable broth to a boil. Reduce to a simmer, cover, and cook for 15 minutes or until the liquid is absorbed. Fluff with a fork and set aside.

  2. Prepare the Salmon: Preheat the oven to 180°C (350°F). Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle with olive oil, season with salt, pepper, and dried dill if using.

  3. Bake the Salmon: Bake for 12-15 minutes or until the salmon is cooked through and flakes easily with a fork.

  4. Steam the Vegetables: While the salmon is baking, steam the broccoli, zucchini, and carrot until tender but still crisp, about 5-7 minutes.

  5. Serve: Plate the quinoa with the baked salmon on top and arrange the steamed vegetables on the side. Enjoy your GERD-friendly, nutritious meal!

Chicken Thighs with Coconut Rice & Roasted Zucchini

This dish combines tender chicken thighs, coconut rice, and roasted zucchini for a comforting, GERD-friendly meal. The coconut adds flavor without acidity, and the zucchini and peas provide mild, digestible veggies.

 

Ingredients

  • For the Chicken Marinade:

    • 2 boneless, skinless chicken thighs
    • 1 tbsp olive oil
    • 1 tbsp fresh parsley, chopped
    • Salt and pepper to taste

  • For the Coconut Rice:

    • 1 cup white rice
    • 1 cup coconut water
    • 1 cup water
    • 1 tbsp shredded coconut (optional)

  • For the Roasted Vegetables:

    • 1 zucchini, sliced
    • 1/2 cup peas
    • 1 tbsp olive oil
    • Salt and pepper to taste
    • Fresh dill for garnish (optional)

 

Instructions

  1. Marinate the Chicken: In a bowl, mix the olive oil, parsley, salt, and pepper. Rub the mixture over the chicken thighs and let marinate for at least 15 minutes.

  2. Cook the Coconut Rice: Rinse the white rice thoroughly. In a medium pot, combine the rice, coconut water, and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes until rice is tender and liquid is absorbed. Fluff with a fork, and stir in shredded coconut if desired.

  3. Roast the Vegetables: Preheat the oven to 400°F (200°C). Arrange the zucchini slices and peas on a baking sheet. Drizzle with olive oil, season with salt and pepper, and toss to coat. Roast for 15-20 minutes, or until the zucchini is tender and slightly golden.

  4. Cook the Chicken: While the vegetables are roasting, heat a skillet over medium heat. Add the marinated chicken thighs and cook for 5-7 minutes on each side until browned and cooked through.

  5. Serve: Place a serving of coconut rice on each plate. Top with chicken thighs, and add a side of roasted zucchini and peas. Garnish with fresh dill for an extra touch of flavor.

Herb-Roasted Turkey with Mashed Sweet Potato and Steamed Green Beans

This dish offers lean protein from turkey, paired with the natural sweetness of mashed sweet potatoes and steamed green beans. The herbs add flavor without causing acidity, making it an ideal choice for GERD sufferers looking for a satisfying, nutritious meal.

Ingredients:

  • Herb-Roasted Turkey:

    • 500g turkey breast, sliced into cutlets
    • 2 tbsp olive oil
    • 1 tsp dried thyme
    • 1 tsp dried rosemary
    • Salt and pepper to taste

  • Mashed Sweet Potato:

    • 2 medium sweet potatoes, peeled and cubed
    • 1 tbsp olive oil
    • Salt to taste

  • Steamed Green Beans:

    • 200g green beans, trimmed
    • 1 tsp olive oil for drizzling
    • Salt and pepper to taste

Instructions:

  1. Roast the Turkey:

    • Preheat your oven to 200°C (400°F).
    • In a bowl, mix olive oil, thyme, rosemary, salt, and pepper. Rub the mixture onto the turkey cutlets.
    • Arrange the turkey on a baking tray and roast for 15-20 minutes or until fully cooked and golden brown.

  2. Prepare the Mashed Sweet Potato:

    • Boil the cubed sweet potatoes in a pot of water until tender, about 15 minutes.
    • Drain and mash the sweet potatoes with a tablespoon of olive oil and a pinch of salt until smooth.

  3. Steam the Green Beans:

    • Steam the green beans for 5-7 minutes or until tender.
    • Drizzle with a bit of olive oil and season with salt and pepper.

  4. Serve:

    • Place the mashed sweet potato on a plate, arrange the roasted turkey on top, and add the steamed green beans on the side.

Lemon Herb Baked Cod with Quinoa and Steamed Asparagus

This light and flavorful dish combines cod’s gentle taste with digestive-friendly ingredients. Cod is a low-fat fish that is easy on the stomach, while the lemon and herbs add a fresh kick without causing reflux.

 

Ingredients:

  • 200g cod fillet
  • 1 tbsp olive oil
  • Juice of 1/2 lemon
  • 1/2 tsp dried thyme
  • 1/2 tsp dried basil
  • Salt and pepper to taste
  • 50g quinoa
  • 150ml water or low-sodium vegetable broth
  • 6-8 spears of asparagus, trimmed
  • 1/2 tbsp fresh parsley, chopped (for garnish)

Instructions:

  1. Prepare Quinoa: Rinse the quinoa thoroughly. Bring water or vegetable broth to a boil in a small pot. Add the quinoa, reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Fluff with a fork and set aside.

  2. Bake the Cod:

    • Preheat the oven to 180°C (350°F).
    • Place the cod fillet in a baking dish. Drizzle with olive oil and lemon juice, and sprinkle with thyme, basil, salt, and pepper.
    • Cover with foil and bake for 12-15 minutes or until the fish flakes easily with a fork.

  3. Steam the Asparagus: While the cod bakes, steam the asparagus for 4-5 minutes until tender-crisp.

  4. Assemble and Serve:

    • Place the quinoa on a plate and top with the baked cod. Arrange the steamed asparagus on the side.
    • Garnish with fresh parsley and an extra lemon wedge if desired.

Ginger-Infused Turkey Meatballs with Coconut Rice

These turkey meatballs are infused with ginger and herbs, making them flavorful yet light on the digestive system. Paired with creamy coconut rice, it’s a warm, satisfying meal ideal for GERD management.

Ingredients:

For the Meatballs:

  • 500g ground turkey
  • 1 tbsp fresh ginger, grated
  • 2 tbsp fresh parsley, chopped
  • 2 cloves garlic, minced
  • 1 egg
  • 30g rolled oats, finely ground
  • Salt and pepper to taste

For the Coconut Rice:

  • 200g white rice
  • 400ml coconut milk (light if preferred)
  • 200ml water
  • 1 tbsp fresh basil, chopped

For Garnish:

  • 1 tbsp fresh chives, chopped
  • Lemon wedges

Instructions:

  1. Preheat Oven: Preheat the oven to 180°C (350°F).

  2. Prepare Meatballs: In a large bowl, combine the ground turkey, ginger, parsley, garlic, egg, and ground oats. Season with a bit of salt and pepper. Mix well until fully combined.

  3. Form and Bake Meatballs: Shape the mixture into meatballs and place them on a parchment-lined baking tray. Bake for 20-25 minutes or until golden and cooked through.

  4. Cook Coconut Rice: Rinse the white rice under cold water. In a saucepan, combine coconut milk, water, and rice. Bring to a gentle boil, then reduce to low heat, cover, and simmer for 15-20 minutes, or until the rice is tender and has absorbed the coconut milk.

  5. Serve: Plate the coconut rice and arrange the meatballs on top. Sprinkle with fresh chives and serve with lemon wedges on the side for a zesty touch.

Creamy Lentil & Vegetable Stew

This hearty stew combines protein-rich lentils with soothing vegetables, creating a creamy, satisfying meal without heavy spices or acidity. Ginger and turmeric offer anti-inflammatory benefits, making this a GERD-friendly option with a flavorful yet mild profile

Ingredients:

  • 150g green or brown lentils (soaked for 4-6 hours and rinsed)
  • 1 tbsp olive oil
  • 1 small zucchini, diced
  • 1 medium carrot, diced
  • 1 small sweet potato, peeled and diced
  • 500ml low-sodium vegetable broth
  • 200ml coconut milk (unsweetened)
  • 1 tsp ground turmeric
  • 1/2 tsp ground ginger
  • Salt and black pepper to taste
  • Fresh parsley for garnish

Instructions:

  1. Prepare the Lentils: Rinse the soaked lentils thoroughly. Set aside.

  2. Sauté Vegetables: In a large pot, heat olive oil over medium heat. Add diced carrot, zucchini, and sweet potato. Sauté for about 5 minutes until softened.

  3. Add Spices and Lentils: Stir in the ground turmeric, ginger, and rinsed lentils. Cook for 1-2 minutes, allowing the spices to release their flavor.

  4. Simmer: Pour in the vegetable broth and bring to a boil. Lower the heat to a simmer, cover, and cook for 20-25 minutes, or until lentils and vegetables are tender.

  5. Add Coconut Milk: Once the lentils are soft, stir in the coconut milk. Simmer for an additional 5 minutes, letting the flavors meld. Season with salt and pepper to taste.

  6. Serve: Ladle the stew into bowls and garnish with fresh parsley. Enjoy the creamy, soothing flavors!

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