10+ Diet for GERD Easy Recipes to Soothe Your Stomach

Managing gastroesophageal reflux disease (GERD) can be challenging, especially when it comes to meal planning. This article will provide you with easy recipes that are gentle on your system and delicious at the same time. Eating the right foods can make a difference in how you feel daily and help you enjoy your meals without worry.

Finding simple yet satisfying recipes will help you stick to your dietary goals while still enjoying your favorite flavors. You can discover a variety of options that fit into a GERD-friendly diet, making cooking less of a chore and more of a joy.

Oatmeal with Almond Milk

Oatmeal with almond milk is a great choice for a GERD-friendly breakfast. It is gentle on your stomach and easy to prepare.

Start with rolled oats and cook them in almond milk. Almond milk is low in fat, making it a soothing option for your esophagus.

You can add toppings like sliced bananas, chopped almonds, or a sprinkle of cinnamon. Just remember to avoid acidic fruits.

This recipe is simple and satisfying, making it a perfect morning meal.

Ingredients

• 1/2 cup rolled oats
• 1 cup almond milk
• 1 ripe banana, sliced (optional)
• 1 tbsp chopped almonds (optional)
• 1 tsp cinnamon (optional)

Cooking Instructions

1. In a pot, combine rolled oats and almond milk.
2. Cook over medium heat (about 350°F or 175°C), stirring occasionally.
3. Once the oats are soft, remove from heat.
4. Add your preferred toppings and enjoy warm.

Grilled Chicken Salad

For a tasty and healthy meal, try a grilled chicken salad. Start with some fresh mixed greens. They add crunch and nutrients to your dish.

Next, grill two boneless, skinless chicken breasts. You can season them lightly with salt and pepper. Grill the chicken until it reaches an internal temperature of 165°F (74°C). This usually takes about 6-7 minutes per side.

Once the chicken is cooked, let it rest for a few minutes before slicing it into strips. Place the strips on top of your greens. You can add other veggies like cucumbers or bell peppers for extra flavor.

To finish, drizzle a simple dressing made from olive oil and lemon juice. This dressing is light and perfect for those with GERD. Toss everything gently, and your salad is ready to enjoy!

Ingredients

• 2 boneless, skinless chicken breasts
• 4 cups mixed greens
• Salt and pepper
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Optional: Cucumbers, bell peppers

Cooking Instructions

1. Season chicken breasts with salt and pepper.
2. Grill chicken for 6-7 minutes per side until cooked through.
3. Let chicken rest, then slice into strips.
4. Place mixed greens in a bowl.
5. Add chicken strips and any additional veggies.
6. Drizzle with olive oil and lemon juice.
7. Toss gently and serve.

Quinoa with Steamed Vegetables

Quinoa with steamed vegetables is a tasty and healthy dish that’s great for a GERD-friendly diet. This meal is easy to prepare and packed with nutrients.

Start by rinsing the quinoa well under running water. Cook it in boiling water for about 20 minutes until it’s fluffy.

While the quinoa cooks, chop vegetables like broccoli, carrots, and zucchini into small pieces.

In a pan, heat a tablespoon of olive oil over medium heat. Add your chopped vegetables and sauté until they are tender, about 5-7 minutes.

Once everything is ready, mix the cooked quinoa with the sautéed vegetables. You can add herbs like basil or oregano for extra flavor.

This dish is light on the stomach and very satisfying. Enjoy it hot or warm!

Ingredients

• 1/2 cup quinoa
• 1 cup mixed vegetables (broccoli, carrots, zucchini)
• 1 tbsp olive oil
• Herbs (basil, oregano)

Cooking Instructions

1. Rinse the quinoa under cold water.
2. Boil 1 cup of water, then add quinoa.
3. Cook for about 20 minutes.
4. Chop vegetables into small pieces.
5. Heat olive oil in a pan.
6. Sauté the chopped vegetables for 5-7 minutes.
7. Mix quinoa with sautéed vegetables and add herbs.

4) Banana and Yogurt Smoothie

A banana and yogurt smoothie is a tasty choice for anyone dealing with GERD. Bananas are gentle on the stomach and help with digestion. Yogurt adds creaminess and contains probiotics that promote gut health.

To make this smoothie, simply blend together a ripe banana, a cup of low-fat yogurt, and a splash of honey for sweetness. You can also add a little ice for a refreshing touch.

This smoothie is easy to prepare and makes a great snack or breakfast option. It’s soothing and nutritious, perfect for keeping symptoms at bay.

Ingredients

• 1 ripe banana
• 1 cup low-fat yogurt
• 1 tablespoon honey (optional)
• Ice cubes (optional)

Cooking Instructions

1. Peel the banana and break it into pieces.
2. Add the banana to a blender.
3. Pour in the low-fat yogurt.
4. Add honey if desired.
5. Blend until smooth. Add ice for a colder drink if preferred.
6. Pour into a glass and enjoy!

Baked Salmon with Dill

Baked salmon with dill is a simple and delicious dish perfect for your GERD diet. The salmon is rich in omega-3 fatty acids, which can be great for your health. Dill adds a fresh flavor that is mild and won’t irritate your stomach.

To prepare, start by preheating your oven to 375°F (190°C). Line a baking dish with parchment paper for easy cleanup. Place the salmon fillets in the dish, skin side down.

Sprinkle fresh or dried dill over the salmon. You can also add a little salt and a squeeze of lemon if you like. Bake for about 15-20 minutes, or until the salmon flakes easily with a fork.

This dish is light, flavorful, and suitable for anyone managing GERD. Pair it with steamed vegetables or rice for a complete meal.

Ingredients

• 2 salmon fillets
• 2 teaspoons fresh or dried dill
• Salt to taste
• Lemon (optional)

Cooking Instructions

1. Preheat the oven to 375°F (190°C).
2. Line a baking dish with parchment paper.
3. Place the salmon fillets in the dish, skin side down.
4. Sprinkle dill over the salmon and add salt.
5. Bake for 15-20 minutes until flaky.

Roasted Sweet Potatoes

Roasted sweet potatoes are a simple and tasty option for your GERD diet. They are easy to make and full of flavor. You can enjoy them as a side dish or even as a snack.

To start, preheat your oven to 425 degrees Fahrenheit (220 degrees Celsius). Next, peel and chop the sweet potatoes into even cubes. This helps them cook evenly.

Line a baking sheet with parchment paper and spread the sweet potato cubes on it. You can add a little olive oil and your favorite spices, but keep it mild to avoid any GERD triggers.

Roast the sweet potatoes in the oven for about 25 to 30 minutes. You’ll want to stir them halfway through to ensure even cooking.

They are ready when they are soft and slightly golden. Enjoy them plain, or add a sprinkle of salt for extra flavor.

Ingredients

• 2 medium sweet potatoes
• 1 tablespoon olive oil (optional)
• Salt (to taste)

Cooking Instructions

1. Preheat the oven to 425°F (220°C).
2. Peel and cube the sweet potatoes.
3. Line a baking sheet with parchment paper.
4. Spread the sweet potato cubes on the sheet.
5. Drizzle with olive oil and sprinkle with salt.
6. Roast for 25-30 minutes, stirring halfway through.

7) Turkey and Spinach Wraps

Turkey and spinach wraps are both tasty and easy to prepare. They are a great option for a quick meal that won’t upset your stomach. The combination of ingredients also offers good nutrition.

To make these wraps, start with a spinach wrap or a gluten-free wrap if needed. Lay down some romaine lettuce leaves for a fresh crunch.

Layer sliced turkey on the lettuce. Add a quarter of an avocado and some sliced tomato for healthy fats and flavor. You can also include a slice of your favorite cheese like cheddar or swiss.

These wraps are not only delicious but also packed with protein and vitamins. They make a light meal or snack anytime.

Ingredients

• 1 spinach wrap (or gluten-free spinach wrap)
• 2 romaine lettuce leaves
• 4 slices of turkey
• ¼ avocado
• ¼ tomato
• 1 slice of cheese (cheddar, Swiss, or your choice)

Cooking Instructions

1. Lay the spinach wrap flat on a clean surface.
2. Place the romaine lettuce leaves on the wrap.
3. Add sliced turkey evenly over the lettuce.
4. Top with avocado and tomato slices.
5. Place the cheese on top.
6. Roll the wrap tightly and slice in half to serve.

8) Herbal Chamomile Tea

Chamomile tea is a soothing drink that can help ease symptoms of GERD. Many people find that it reduces inflammation in the digestive system, which may help calm acid production.

This herbal tea has a gentle, sweet flavor that can be enjoyed at any time of day. You might find it especially comforting before bedtime.

To make your chamomile tea, you’ll need dried chamomile flowers, water, and honey if you like a bit of sweetness.

Ingredients

• 1 tablespoon dried chamomile flowers
• 1 cup (240 ml) boiling water
• Honey (optional)

Cooking Instructions

1. Boil water in a kettle or pot to 212°F (100°C).
2. Place the chamomile flowers in a cup.
3. Pour the boiling water over the flowers.
4. Steep for 5 to 10 minutes, depending on your taste preference.
5. Strain the tea into another cup and add honey if desired. Enjoy!

9) Brown Rice with Grilled Zucchini

Brown rice with grilled zucchini is a simple and tasty dish that’s great for managing GERD. It’s gentle on the stomach and packed with nutrients.

Start by cooking plain brown rice according to package instructions. This whole grain is high in fiber, which benefits digestion.

While the rice cooks, slice zucchini into thick rounds. Lightly season them with olive oil and a pinch of salt. Grill the zucchini on medium heat, around 350°F (175°C), for about 3-4 minutes on each side. You want them tender but not mushy.

Once the rice is ready, serve it warm topped with the grilled zucchini. You can add a squeeze of lemon for a fresh touch. Enjoy this dish as a main meal or a side!

Ingredients

• 1 cup brown rice
• 1 medium zucchini
• 1 tablespoon olive oil
• Pinch of salt
• Lemon (optional)

Cooking Instructions

1. Cook brown rice according to package instructions.
2. Slice zucchini into thick rounds.
3. Lightly coat zucchini with olive oil and a pinch of salt.
4. Grill zucchini on medium heat (350°F / 175°C) for about 3-4 minutes per side.
5. Serve warm brown rice topped with grilled zucchini. Add lemon if desired.

10) Apple and Peanut Butter Snack

This simple snack is both tasty and easy to prepare. Apples are gentle on your stomach, making them a great choice for those with GERD.

To make this snack, choose a sweet apple variety, like Honeycrisp or Granny Smith.
Slice the apple into wedges for easy dipping.

Next, spread a layer of your favorite peanut butter on each slice. This adds protein and more flavor. You can also mix in a bit of cinnamon for extra taste.

This snack is great for a quick energy boost. It’s nutritious, satisfying, and friendly for your tummy.

Ingredients

• 1 medium apple
• 2 tablespoons peanut butter
• Optional: cinnamon

Cooking Instructions

1. Thoroughly wash the apple.
2. Then, slice it into wedges.
3. Spread peanut butter on each apple slice.
4. If desired, sprinkle with cinnamon.
5. Enjoy your snack!