GERD recipes: how to become symptom free from GERD

If you’re one of the many individuals struggling with GERD (gastro-oesophageal reflux disease), you know how disruptive it can be to your daily life. The constant discomfort, heartburn, and acid reflux can make even the simplest activities challenging, and the need for GERD-friendly recipes paramount.?

But fear not! In this blog, we’ll explore GERD recipes that can help alleviate your symptoms and provide relief. Alongside managing GERD, I’ll also address sustainable weight loss and gut health, ensuring a comprehensive approach to your well-being.

What is GERD?

GERD stands for Gastro-esophageal Reflux Disease. It is a chronic condition in which stomach acid and contents flow back into the oesophagus, causing irritation and inflammation. The oesophagus is the tube that connects the mouth to the stomach.

Normally, a ring of muscle called the lower oesophageal sphincter prevents stomach acid from moving upward into the oesophagus. However, in people with GERD, this muscle may weaken or relax abnormally, allowing stomach acid to reflux into the oesophagus.?

This can result in symptoms such as heartburn, regurgitation, chest pain, difficulty swallowing, and a sour or bitter taste in the mouth.

GERD is a common condition that can occur at any age, although it is more prevalent in adults. Factors that can contribute to GERD include obesity, hiatus hernia (a condition where part of the stomach protrudes into the chest cavity), certain foods and drinks (such as fatty or fried foods, citrus fruits, coffee, and alcohol), smoking, and certain medications.

Treatment for GERD usually involves lifestyle modifications, such as dietary changes, weight loss, and avoiding triggers. Over-the-counter antacids and acid-reducing medications can provide temporary relief. In more severe cases, prescription medications or surgical interventions may be necessary to manage symptoms and prevent complications.?

It’s important for individuals experiencing persistent or worsening symptoms of GERD to seek medical attention for proper diagnosis and treatment.

How do I eliminate GERD?

Firstly, let’s focus on the basic principles of managing GERD.

Improve lower esophageal sphincter tone and motility?

Certain foods relax the lower esophageal sphincter, allowing stomach contents to back up into the oesophagus. For this reason it’s best to limit alcohol, caffeine, and mint.?

Minimise mucosal irritation?

Spicy and acidic foods can irritate the lining of the oesophagus. This lining is paper-thin, and once damaged is very easily irritated. Some people therefore find relief when avoiding chilli peppers, citrus fruit and juices, vinegar, and tomato based products.?

Avoid excess gastric juice secretion

Alcohol can lead to excess acid secretion within the gut, which can exacerbate GERD symptoms.?

Other lifestyle factors

Elevation of the head of the bed while sleeping, avoiding sleeping on the right side, cessation of smoking and mild physical activity are sometimes recommended to manage symptoms in individuals with GERD.?

Weight loss can help to reduce pressure on the stomach, and therefore reduce the likelihood of acid escaping from the stomach. I regularly help those with sustainable weight loss, read my article on?DNA testing for weight loss,?to find out more about my own approach.

Which foods trigger GERD symptoms?

We want to focus on recipes that eliminate common trigger foods for reflux, that are related to keeping contents within the stomach, as well as not irritating the lining of the oesophagus (food pipe). These foods are as follows:?

Spicy foods, citrus fruits and juices, acidic foods and beverages, tomato based products,

These foods can directly irritate the food pipe, particularly if it is already damaged.?

Fatty foods?

Fatty foods reduce the rate at which our stomachs empty. This means food stays in the stomach longer, and that puts pressure on the sphincter muscle that usually keeps stomach contents where they need to be- leading to acidic stomach contents escaping and ‘burning’ the oesophagus.?

Alcohol

Alcohol stimulates a hormone called gastrin, which causing acid secretion. It also relaxes the lower esophageal sphincter and interferes with gastric motility and emptying. All in all, not what we want when suffering from GERD!

Carbonated drinks

These can lead to trapped wind, leading to pressure lower down in the gut, again putting pressure on that muscle that should be keeping acid in the stomach, making it more likely to escape and burn the oesophagus.?

Coffee, black tea, chocolate, cola drinks

These foods all contain caffeine. Caffeine weakens that sphincter muscle again, so is bad news for GERD. It could be once your symptoms are under control you will be able to tolerate some daily caffeine, but if symptoms are present its best to go caffeine free.?

Mint products

Another culprit for weakening the oesophageal sphincter.?

Added sugars and artificial sweeteners.

Simple sugars raise blood sugar levels and produce an osmotic effect in the gastrointestinal tract. This puts pressure on that muscle at the top of the stomach again.?

Which foods ease GERD symptoms?

So what can you eat? Thinking of foods to INclude rather than EXclude is a healthier way of looking at any diet solution. Here’s some inspiration for the best foods to eat to stop GERD:

Fibre

Regular and adequate intake of fibre is associated with decreased heartburn symptoms. These recipes are rich in vegetables and whole grains to provide a daily fibre goal of around 30 grams. Gentle fibre found in foods like oats, bananas, dates, and sweet potatoes is found to decrease symptoms and oesophageal pressure.

Whole foods

Ultra-processed foods often contain added sugars and sweeteners. Simple sugars raise blood sugar levels and produce an osmotic effect in the gastrointestinal tract. To prevent this effect and minimise reflux symptoms, these recipes sugar-free, focus on whole foods, and avoid artificial sweeteners as these can negatively alter gut microbiota.

Healthy Fats

High-fat diets, especially those which include increased amounts of saturated fat from fried or greasy foods, can worsen reflux symptoms. Use lean protein options and healthy unsaturated fat from seeds, avocado, and olive oil.

Simple GERD Recipes: Your Path to Relief

Baked Salmon with Dill Sauce:

Salmon is an excellent source of omega-3 fatty acids, which can help reduce inflammation. Season a fresh salmon fillet with herbs, such as dill, and bake it in the oven. Serve with a homemade dill sauce made from natural yoghurt, lemon juice, and chopped fresh dill. Enjoy with steamed vegetables of your choice This flavorful dish provides a healthy dose of protein while being gentle on the digestive system.

Serves: 2

Ingredients:

225g salmon fillet (skin on)

1tsp extra-virgin olive oil

2tbsp natural yoghurt

2tsp lemon juice

1 small handful of dill?

Method:?

1. Heat a frying pan over a medium heat
2. Add the oil and place the salmon in the pan skin-side down, cooking for 3-5min till skin is crispy
3. Flip the salmon and cook for one more minute
4. Whisk the yoghurt, lemon juice and chopped dill?
5. Serve together with your favourite vegetables

Quinoa-Stuffed Bell Peppers:

For a satisfying and GERD-friendly dinner, try quinoa-stuffed bell peppers. Cook quinoa according to the package instructions and mix it with sautéed vegetables like zucchini, spinach, and mushrooms. Stuff the mixture into hollowed bell peppers and bake until tender. This fibre-rich dish supports gut health and promotes sustainable weight loss.

Serves 2

Ingredients:?

2 red bell peppers

2 tsp extra virgin olive oil

45g quinoa

80 ml water

80g baby spinach?

100g mushrooms

Method:

1. Cut off the tops of the peppers and remove the seeds
2. Cook the quinoa according to package instructions
3. Preheat the oven to 180 celsius and add half the water to a baking dish just large enough to fit the peppers
4. Add oil to the pan over a medium-high heat
5. Add the spinach and mushrooms, stir until cooked
6. Add the remaining water and the cooked quinoa, season.
7. Stuff the pepper with the quinoa filling. Place the peppers so that they are standing upright in the prepared baking dish. Cover with foil and bake for 45-50 minutes.?
8. Serve with a side salad.?

Grilled Chicken with Lemon-Herb Marinade:

Lean grilled chicken is a versatile protein option for those managing GERD and weight loss. Lemon juice within marinades are great for tenderising meat, and adding flavour, without being too acidic to aggravate GERD symptoms.?

Marinate chicken breasts in a mixture of lemon juice, herbs like thyme and rosemary, garlic, and olive oil. Bake or grill until cooked through and serve with steamed vegetables and a side of quinoa.?

2 servings

Ingredients:?

300g chicken breast

Half a lemon

1 tbsp extra-virgin olive-oil

Fresh herbs e.g. thyme and rosemary

1 clove of garlic

Method

1. In a bowl, mix together the lemon juice, herbs, garlic and extra-virgin olive oil
2. Brush the chicken all over with the mixture, and leave to marinate for at least 20min
3. Preheat the oven to 200 celcius and line a baking sheet with parchment paper
4. Bake in the oven for 20 minutes.?
5. Serve with steamed vegetables and a side of quinoa.?

Ginger Turmeric Tea:

Sipping on a warm cup of ginger turmeric tea can be incredibly soothing for individuals with GERD. Brew a cup of ginger tea by steeping fresh ginger slices in hot water for a few minutes. Add a dash of turmeric and honey for added anti-inflammatory benefits. This comforting beverage can aid digestion and reduce acid reflux symptoms.

Best Salad Dressing for Acid Reflux:

Finding the right salad dressing can be crucial for individuals with acid reflux. Opt for a homemade dressing with natural ingredients. Although very high fat foods, and very acidic dishes can trigger symptoms, if you get the balance right in a salad dressing, and use in moderation, it can be well tolerated. Here’s a simple recipe, using cooling yoghurt to provide relief from GERD:?

Ingredients:

100g plain yoghurt

1 tsp Dijon mustard

1 tbsp extra-virgin olive oil

1 tsp apple cider vinegar

Salt and pepper to taste?

Method:?

Whisk ingredients together, and enjoy in moderation on salads.?

Book a Discovery Call for Personalised Relief

Managing GERD, sustainable weight loss, and gut health can be complex, and a personalised approach is essential. If you’re seeking relief from GERD symptoms, I invite you to?book a discovery call with me. Together, we’ll develop a personalised plan tailored to your unique needs and challenges. Alongside a customised meal plan, we’ll explore lifestyle adjustments and holistic strategies to help you achieve long-term relief from GERD.

Summary: GERD recipes

Don’t let GERD control your life any longer. With these GERD recipes and a comprehensive approach to your well-being, you can find relief from the discomfort and enjoy a more fulfilling lifestyle.?

Incorporate these dinner ideas for acid reflux, reflux recipes, and the best salad dressing for acid reflux into your routine, and remember to reach out for a personalised plan that addresses your specific needs. Say goodbye to GERD symptoms and embrace a healthier, happier you.

Book a discovery call today?to find out how I can help you on your journey to personalised GERD relief, sustainable weight loss, and improved gut health. Together, we’ll create a customised plan and meal strategy that works for you. Don’t wait—take the first step toward a symptom-free life!