Low-Acid Recipes for Acid Reflux, GERD, and Sensitive Stomachs

If meals often leave your chest burning or your stomach upset, a low-acid approach can make eating easier. You don’t need boring food — just pick gentle ingredients, avoid common triggers, and use cooking methods that cut acidity. Below are clear tips and three simple recipes you can cook tonight.

Quick swaps and cooking tips

Start with ingredients that calm the stomach: bananas, cooked oats, potatoes, white rice, lean turkey or chicken, baked white fish, cooked carrots and zucchini, and non-citrus fruits like melon. Skip tomatoes, citrus fruits, raw onions, spicy peppers, and heavy garlic until you know how they affect you.

How you cook matters. Roast, bake, steam, poach, or simmer instead of frying. Low-acid recipes do well with mild herbs like parsley, basil, and dill instead of hot spices. Use a splash of coconut milk or low-fat plain yogurt to add creaminess without acidity. Keep portions moderate — big meals can trigger reflux even if the food is low-acid.

Seasoning tips: use small amounts of salt, fresh herbs, and a touch of honey for sweetness. If you need tang, try a tiny bit of grated apple or pear instead of lemon or vinegar. Drink water with meals but avoid large amounts right while you eat; sipping slowly is better.

Three easy low-acid recipes to try

1) Banana Oat Breakfast Bowl — mash 1 ripe banana and stir into 1/2 cup cooked oats. Add a tablespoon of almond butter or a spoon of plain yogurt for protein. Top with sliced soft pear or cooked apple. This is filling, bland, and gentle on the stomach.

2) Turkey and Rice Soothing Soup — sauté 1/2 cup diced carrot and 1/2 cup chopped zucchini in a teaspoon of olive oil until soft. Add 2 cups low-sodium chicken or vegetable broth, 1/2 cup cooked white rice, and 3/4 cup shredded cooked turkey. Simmer 10 minutes, season with a little salt and chopped parsley. Serve warm, not piping hot.

3) Baked White Fish with Soft Sweet Potato — place a 4-6 oz fillet of cod or tilapia on a baking sheet, brush lightly with olive oil, sprinkle chopped dill and salt, and bake at 375°F for 12-15 minutes. Serve with a baked sweet potato mashed with a spoon of plain yogurt and a pinch of cinnamon.

Meal timing matters: try not to lie down within two to three hours after eating and aim for smaller, regular meals. Keep a simple food log for a week to spot personal triggers — everyone reacts differently.

Want more options? Try gentle swaps like plain rice cakes with almond butter, steamed vegetables with quinoa, or smoothies made with coconut milk, banana, and spinach. These keep flavor without the acid punch.

Give a couple of these ideas a try and adjust to your taste. Small changes to ingredients and how you cook can make meals comfortable again without losing flavor.