6 Delicious Recipes to Include in Your GERD Diet

Diet and Recipes for GERD

A great way to avoid the symptoms of heartburn and acid reflux is to develop a GERD diet. Gastroesophageal Reflux Disease (GERD) is a disorder in which the ring of muscles that separates the esophagus and the stomach becomes weak causing acid reflux or heartburn. Because the muscles are weak, they allow the flow back (reflux) of stomach acid and food.

The types of food we eat and the ingredients we use in recipes can cause heartburn and acid reflux. Below is a list of GERD symptoms:

  • Burning sensation in the chest
  • Difficult swallowing
  • Dry Cough
  • Soar throat
  • Regurgitation of food (acid reflux)
  • Feel like there’s a lump in your throat

So, how do we avoid GERD symptoms?

Avoid GERD Triggers in Your Diet

Since certain kinds of food and ingredients can increase the risk of experiencing GERD symptoms, it’s best to avoid them. Below is a list of common GERD triggers:

  • Garlic, raw onions, and spicy food
  • Alcohol
  • Chocolate
  • Citrus fruits like grapefruit and oranges
  • Coffee or other caffeinated drinks
  • Peppermint
  • Tomatoes

Good Foods and Ingredients to Include in Your GERD Diet

According to, there are a number of foods we can include in our diet to fight GERD symptoms. Below is list of 13 GERD-friendly foods and ingredients:

  • Oatmeal
  • Ginger
  • Aloe vera
  • Salad
  • Bananas
  • Melon
  • Fennel

  • Chicken and Turkey
  • Fish and Seafood
  • Roots and greens (Cauliflower, broccoli, asparagus, green beans)
  • Celery
  • Parsley
  • Rice

Adopt a GERD-Friendly Lifestyle

There are several things we can do to help manage symptoms of GERD. Below is an example of changes that WebMD recommends:

  • Eat smaller portions more frequently throughout the day
  • Don’t eat just before going to bed
  • Lose weight
  • Stop smoking
  • Elevate the head when sleeping
  • Adopt a diet that minimizes the symptoms of GERD

Eat a GERD-Friendly Diet

One of the best ways to beat GERD is to develop a GERD diet that includes foods and uses ingredients that don’t trigger acid reflux or heartburn. This website is dedicated to providing recipes that you can incorporate into your GERD diet. Below are 7 recipes we recommend:

Maple Salmon GERD Diet

Maple Salmon

This maple salmon recipe combines fresh baked salmon with delicious sweet maple syrup. It’s is a winner in my house, especially with the kids. How can they complain? There’s syrup on it!

GERD-friendly Baked Potato

Crispy Baked Potato

This is a simple recipe for a hearty baked potato. The skin comes out so crispy and full of flavor. Put these in the oven and throw a lean steak on the grill.

Shrimp Linguini for Heartburn

Shrimp Linguini

This shrimp linguini recipe combines herbs and garlic in a white wine sauce; and, it’s quick and easy to make. This dish is best served with warm bread. Call your friends over, they’ll love it.

Grilled Chicken Wings

Grilled Chicken Wings

This marinade with just enough egg to cling the flavor to the wings creates a delicious and crispy skin that’s hard to beat. You can bake these wings, but grilling them is the best. So, fire up the grill and enjoy!

Grilled Pork Loin for GERD diets

Grilled Pork Loin

You’ll love this tender and juicy grilled pork loin with an earthy and sweet taste. It’s best grilled but you can also bake it with great results.

Grilled Sirloin Steak

Sirloin Steak Marinade

Steak can be hard on those of us with acid reflux. The key is to go lean. This recipe accomplishes that with a flavorful marinade for lean sirloin steak. Just because you struggle with heartburn doesn’t mean you can’t enjoy a good steak.

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