Preparing and Enjoying an Acid Reflux–Free Dinner
It’s a no-brainer that acid reflux is the most unpleasant, and potentially dangerous, condition to have. A great place to start feeling better is at a dinner table. In this guide, we’ll look at some acid reflux–friendly dinner ingredients, learn some great cooking methods to keep those pains at bay, and a delicious sample dinner.
Acid Reflux–Friendly Dinner Ingredients
While browsing the supermarket aisles, choose non-acidic fruits and vegetables. Also be wary of the allium family—garlic, leeks, scallions, and onions. Those have shown to exacerbate acid reflux. Foods that are high in fat are also not advised, so choose leaner cuts of meat, fish, and poultry. Great options for your dinner table include:
- Vegetables: broccoli, cucumbers, dark leafy greens, lettuce, asparagus, squash, pumpkin, carrots, beets, sweet potatoes, potatoes, corn, eggplant, green beans, bok choy, cauliflower
- Carbohydrates: whole and traditional pasta, white and brown rice, quinoa, cuscus, oats, buckwheat
- Protein: lean turkey, lean beef, chicken breast, beans (vegetarian option), shrimp, haddock, flounder, tuna, sardines
Now that you have the main ingredients, remember to “flavor” and not “spice” your foods. Choose herbs, preferably the fresh kind such as cilantro and dill. Everyone has different response to herbs, so start slow. Most important, steer clear of “rubs” as those contain salt and pepper, two ingredients, when used in excess, that will exacerbate acid reflux.
Best Cooking Methods to Manage Acid Reflux
The best way to gauge your cooking methods is by assessing how much oil is used in preparation. The less you use, the better—high fat meals do trigger acid reflux.
Optimal methods include:
- Baking
- Broiling
- Grilling
- Boiling
- Stewing
- Simmering
Tips for the Dinner Table
Now you are ready to enjoy your meal. Whether you are surrounded by family or enjoying your meal individually make sure to:
- Eat slow. If you eat too fast your stomach will not be able to empty fast enough. As a result, acid in your stomach may go back up your digestive tract, triggering acid reflux.
- Eat in moderation. When it comes to acid reflux both quality and quantity of food matters. Fill your plate enough to satisfy, but avoid stuffing yourself.
- Avoid using condiments. Salt, pepper, hot sauce, mustard, pickles, and some salad dressings (be sure to check the ingredients) are all triggers of acid reflux.
- Chew your food properly. Chewing will help your stomach break down food more efficiently. Chewing also helps your mouth secrete saliva, essential for proper digestion.
- Avoid lying down after a meal as that may trigger acid reflux.
- If your acid reflux is severe, attempt to eat 2-3 hours before going to bed. Studies have shown that this simple rule may help reduce the symptoms of acid reflux.
A Delicious Sample Dinner
Now that you’ve learned about what and how to cook, try these recipes that will expand your horizons, while keeping you satisfied and pain free. Does meatballs with macaroni and cheese followed by an ice cream sound acid reflux provoking? It doesn’t have to be!
Baked Meat Balls
These meatballs are flavorful and juicy. The hardest part is not making them, but stopping at one serving!
- Yield: 3 servings
- Prep time: 30 minutes
- Cook time: 18 minutes
- Serving size: 3 meat balls
- 1 lb. 90 percent lean ground beef
- ¼ cup parsley
- ½ tsp. salt
- ¼ cup whole wheat bread crumbs
- 1 large egg
- 1 large egg white
- ¼ cup oats
- 2 TB. parmesan cheese
- ½ cup fat-free mozzarella cheese
- 1 tsp. dry oregano
- Cooking spray
- Preheat oven to 350°F.
- Add beef, parsley, salt, bread crumbs, egg, egg white, oats, parmesan cheese, mozzarella cheese, and oregano to a large bowl and mix well.
- Use about 2 TB. mixture and form into small balls.
- Place meat balls on the oiled baking sheet and cook for 18 minutes or until no pink areas remain.
Baked Macaroni and Cheese
This dish has strands of cheese that melt in your mouth and scream ultimate comfort.
- Yield: 6 servings
- Prep time: 10 minutes
- Cook time: 30 minutes
- Serving size: one sixth of recipe
- 16 oz. penne rigate pasta
- 2 TB. light butter
- 2 TB. all-purpose flour
- 1 cup skim milk
- 1 tsp. salt
- ½ cup reduced fat parmesan cheese
- ½ cup fat-free mozzarella
- Nonstick cooking spray
- ½ cup whole wheat breadcrumbs
- Preheat the oven to 400°F.
- Cook pasta al dente according to directions on the package. Take off the heat. Drain the water using a strainer and return the pasta back to the cooking pot.
- In a large skillet, melt butter over medium-high heat and add flour. Mix until well combined.
- Gradually pour in milk and continue mixing to ensure that there are no clumps in the mixture.
- Add salt, parmesan cheese, and mozzarella cheese.
- Pour cheese mixture over prepared pasta.
- Spray cookie sheet with nonstick cookie spray and spread pasta mixture on the sheet. Evenly top with breadcrumbs.
- Place in the preheated oven and bake for about 20 minutes or until the top is golden brown.
Banana Ice Cream
Creamy and sweet—it’s hard to believe that this treat is made at home from just two ingredients!
- Yield: 2 servings
- Prep time: 5 minutes
- Cook time: 0 minutes
- Serving size: 1 banana
- 2 bananas
- 3 TB. fat-free milk
- Peel and roughly chop bananas. Place in individual zip lock bags and freeze for at least 4 hours or longer.
- Place bananas in a blender, or use a hand blender instead, add milk and blend until smooth.
- Serve in small serving bowls.
Variation: If you like a little spice in your life, you may add ⅛ tsp. ground ginger to your recipe during the blending step.
When you have acid reflux syndrome it’s important to stay committed to your diet, and to continue to get creative with new recipes for all times of the day to constantly keep your palate satisfied. You can do it! Eat well, live well, be well.
by Maria A. Bella, M.S., R.D., C.D.N., author of The Complete Idiot’s Guide to Acid Reflux Diet
