Acid reflux (GERD) recipes for the whole family
Reflux-friendly cooking keeps the heat, acid and fat down without making dinner bland: herbs instead of chili, roasted instead of fried, and sauces built on stock or yogurt instead of tomato. Others at the table can add hot sauce at the end.
Plan your dinnersFree to start on iPhone, Android and the web.
What Gluten watches for: chili and pepper heat, citrus, tomato, coffee, chocolate, alcohol and very fatty foods.
57 GERD recipes
Sweet Banana Almond Oatmeal
Rolled oats simmered in almond milk with mashed banana, honey, cinnamon, and almond extract.
Banana Almond Butter Smoothie
A smooth blend of banana, dates, almond butter, and oat milk poured into a glass.
Black Bean-Quinoa Bowl
Black beans and quinoa tossed with a lime hummus dressing, avocado, and pico de gallo.
Sesame Tofu With Broccoli
Tofu cubes and broccoli florets tossed with a savory ginger and tamari sauce, served with rice.
Tofu Stir-Fry
Crispy tofu and vegetables tossed in a ginger, brown sugar, and soy sauce glaze.
Baked Salmon
Salmon roasted with olive oil, garlic, lemon slices, and rosemary on a sheet pan.
Spinach-Avocado Smoothie
Frozen banana and avocado blended with fresh spinach, yogurt, water, and honey into a smooth green drink.
Baby Spinach Omelet
Eggs folded with baby spinach and Parmesan cheese, cooked in a skillet for a warm morning meal.
1-Pot Everyday Lentil Soup
A warm pot of lentils, carrots, celery, potatoes, and vegetable broth simmered with rosemary.
Pregnancy541 recipes
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks every recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
Plan your dinnersGERD cooking questions
Which foods usually trigger reflux?
Common triggers are spicy food, citrus, tomato, coffee, chocolate, alcohol, mint and very fatty meals. Triggers vary, so mark yours in the app.
Can the rest of the family have spicy food?
Yes. Gluten adds heat as a per-person swap at the end, so one pot works for everyone.
Gluten gives food ideas, not medical advice. Recipes are checked against the restrictions you enter, but always check labels for allergens and cross-contact, and talk to your doctor or dietitian about your diet.