The truth is that some foods can wreak havoc on those who suffer from heartburn and acid reflux. However, the good news is that heartburn can be prevented naturally by maintaining good eating habits.
If this is your case and you’re looking for recipe ideas, don’t miss these dinner suggestions for heartburn!
Foods that are good for fighting heartburn
To begin with, if we want to improve acidity, we should base our diet on natural foods and prepare them in a way that makes them easy to digest. Of course, the quantities we eat are also important; in other words, less is more.
In other words, the recommendation is that you maintain a diet that is easily digestible, both in terms of the type of food, cooking methods, and quantities.
Therefore, your dinners for heartburn should include easily digestible ingredients such as zucchini, pumpkin, carrot, ripe banana, white fish or white meats, among others; which help to take care of the stomach without irritating the mucous membranes or altering the intestinal microbiota .
The following food groups are recommended in a diet for heartburn and reflux:
| CEREALS AND STARCHES | Pasta, rice, couscous, polenta, spelt, potato, sweet potato. |
| DAIRY PRODUCTS | Skimmed milk, skimmed yogurt, fresh cheese. |
| FRUIT | Ripe bananas, pears, apples, and papayas. Quince, jam, or compotes. Baked or boiled apples and pears. |
| VEGETABLE | Zucchini, carrot, green bean, chard, spinach, mushrooms, eggplant. |
| FATS | Extra virgin olive oil. |
| PROTEIN FOODS | Chicken, turkey, rabbit, white fish, and eggs. Boiled, en papillote, or baked. Cooked ham, cured ham, or turkey breast. |
| OTHER | Vegetable and/or chicken broths. Rice-based plant-based milk. |
7 dinner ideas for heartburn
Planning ahead and having some easy, healthy dinner ideas for acid reflux makes it much easier to maintain an acid-free diet. The goal is to make eating a pleasure again!
Ultimately, you will avoid as much as possible those foods that trigger heartburn and, therefore, you can also eliminate the stress and anxiety that often result from suffering from a digestive disorder.
Take note of the following 7 GERD Diet Recipes for Dinner:
1- Potato and carrot cream
First, we start the list of dinners for heartburn with a very easy, delicious and healthy dish: potato and carrot cream.
Ingredients (for 6 people):
- 6 carrots
- 3 potatoes
- 1 onion (optional)
- 1 clove of garlic (optional)
- 1 liter of vegetable broth
- 3 tablespoons of olive oil
- Salt and pepper to taste
- Parsley to taste
Preparation (30 minutes):
- Chop the carrots and slice the potatoes. Dice the onion. Mince the garlic and set aside.
- In a pot, put the oil to sauté the onion until translucent.
- Add the remaining vegetables and pour the liter of vegetable broth into the pot, along with the seasonings. Let everything cook until the vegetables are tender, for about 20-30 minutes.
- Finally, blend until you have a smooth carrot and potato cream. Serve and enjoy!
2- Roasted Brussels sprouts with bacon and apples
Secondly, we suggest a tasty and acid-free side dish: roasted Brussels sprouts with flavorful, crispy bacon, rosemary, and apples. It can even make a delicious breakfast if you add fried eggs.
Ingredients (for 4 people):
- ½ kilo of washed Brussels sprouts, trimmed and cut in half
- 2 teaspoons of olive oil
- 1 medium Pink Lady apple (or other crisp and sweet apple).
- 4-6 slices of bacon
- 1 tablespoon of finely chopped fresh rosemary
- Salt and pepper to taste
Preparation (25 minutes):
- For this recipe, the Brussels sprouts are roasted in the oven, while the bacon and apples are cooked in a pan.
- Preheat the oven to 200 degrees and line a baking tray with baking paper.
- Make sure the Brussels sprout halves are a similar size to ensure even cooking. Toss them with the 2 teaspoons of olive oil and salt, then spread them out on a baking sheet. Roast them in the oven for about 20 minutes, until golden brown and tender when pierced with a fork.
- Meanwhile, remove the core from the apple, cut it into small squares and set aside.
- Heat a skillet over medium-high heat, cut the bacon into pieces and cook until done.
- At this point, add the apples and chopped rosemary, and continue cooking and stirring until the apples have softened and the bacon is fully cooked, adjusting the heat to prevent over-browning if necessary. Remove from heat.
- Once the Brussels sprouts are ready, add them to the pan and mix to combine all the flavors.
Sprinkle with more salt and pepper, if desired, and serve hot!
3- Salmon with quinoa crust
Thirdly, another dinner for heartburn that we are sure you will love is this healthy, delicious and very easy to prepare recipe: salmon with a quinoa crust .
Ingredients (for 2 people):
- 2 salmon fillets
- 3 tablespoons of raw quinoa
- 1 egg
- 2 tablespoons of breadcrumbs
- 2 tablespoons of extra virgin olive oil
- ½ teaspoon of salt
- ½ teaspoon of parsley
- Salt and pepper to taste
- Fresh chives (optional)
Preparation (15 minutes):
- Beat the egg in a bowl and, in another container, mix the breadcrumbs, raw quinoa, salt, garlic and parsley.
- Next, heat 1-2 tablespoons of oil in a frying pan over medium-high heat.
- Dip each salmon fillet in the egg mixture and then directly into the quinoa mixture, making sure both sides are coated.
- Fry the salmon skin-side down and cover the pan with a lid. Cook for 5-6 minutes, then turn it over and cook for another 1-2 minutes.
- Top the salmon with fresh chives and enjoy!
4- Sautéed potatoes, asparagus and chickpeas with herbs
Fourthly, we have a vegan dinner suggestion with potatoes, asparagus and chickpeas with herbs, very easy to prepare and full of flavor!
Ingredients (for 3 people):
- ½ kilo of small potatoes, cut in half
- ½ cup of baby carrots
- 1 jar of chickpeas, drained and rinsed
- 1 teaspoon of dried basil
- 1 teaspoon of dried thyme
- 1 teaspoon of dried oregano
- 1 teaspoon of sweet paprika
- ½ teaspoon of garlic powder (optional)
- ½ onion, julienned (optional)
- 2-3 tablespoons of olive oil
- 1 bunch of asparagus, cut into thirds
- Salt and pepper to taste
- Fresh chopped parsley
Preparation (45 minutes):
- Preheat the oven to 220 degrees and line a baking tray with baking paper.
- Add the potatoes, carrots, and chickpeas to the tray, and drizzle everything with the oil and spices.
- Stir the mixture well and cook it in the oven for about 20-25 minutes.
- After this time, add the onion and asparagus to the tray with the rest of the ingredients. Stir well and bake for another 10-15 minutes.
- Before serving, let it cool slightly. As a final touch, sprinkle fresh parsley on top.
5- Zucchini spaghetti with mushrooms
Fifth, if you’re looking for more veggie-friendly (but equally appetizing) dinner ideas for heartburn, you can also make zucchini spaghetti with mushrooms .
Ingredients (for 4 people):
- 2 large zucchini
- 250 grams of sliced mushrooms
- 2 tablespoons of olive oil
- 2 cloves of chopped garlic (optional)
- Salt and pepper to taste
- Fresh chopped parsley
Preparation (20 minutes):
- In a large frying pan, add the olive oil and heat it over medium heat. Then, add the garlic and the previously washed mushrooms.
- To make the spaghetti, simply wash the zucchini and trim the ends. Place them in a spiralizer and spin. It’s that easy! If you don’t have a spiralizer, you can use a vegetable peeler. Cut the zucchini into julienne strips with the peeler, and you’ll get strands similar to spaghetti.
- When the mushrooms are tender and lightly browned, add the zucchini noodles to the pan and sauté for a few minutes, until slightly cooked but still crunchy. Avoid overcooking them so they don’t get soggy!
- Season the spaghetti and mushrooms with salt and pepper to taste. Mix all the ingredients well so the flavors combine.
- Your zucchini spaghetti sautéed with mushrooms is now ready to plate. Sprinkle some chopped parsley on top for garnish and added flavor. Enjoy!
6- Pork chops with potatoes and broccoli
Sixth, we present a complete, quick dinner with few ingredients: pork chops with potatoes and broccoli .
Ingredients (for 4 people):
- 8 pork chops
- 300g of broccoli florets
- ½ kilo of small potatoes, cut in half
- 1 teaspoon of garlic powder (optional)
- 1 teaspoon of herbes de Provence
- ½ teaspoon of sweet paprika (optional)
- ⅓ cup of grated Parmesan cheese
- 3 tablespoons of olive oil
- Salt and pepper to taste
Preparation (40 minutes):
- Preheat the oven to 220 degrees and grease a baking tray.
- Cut and season the potatoes with olive oil, salt, pepper, garlic powder, and grated Parmesan cheese. Place the potatoes in a third of a baking tray. Bake for 5-10 minutes while you prepare the pork chops.
- We season the pork chops with salt, pepper, the Provençal herb mix and paprika.
- Add the chops to the baking tray, placing them in the middle third. Bake for 10 minutes. Meanwhile, prepare the broccoli.
- We toss the broccoli florets with oil and season to taste. We place them in the remaining third of the tray.
- Bake for another 10-15 minutes until the broccoli and potatoes can be easily pierced with a fork.
- Let it rest for 3-5 minutes before serving. Enjoy!
7- Chicken pie
Seventh and last, we end our list of dinners for heartburn with a low-fat, high-protein recipe: chicken pie .
Ingredients (for 4 people):
- 500g of boneless, skinless chicken breasts
- 2 carrots
- 1 leek
- 3 tablespoons of peas
- 3 tablespoons of corn
- 1 tablespoon of flour
- 1 glass of skimmed milk
- 1 sheet of puff pastry
- 1 small piece of butter
- 1 egg for brushing
- Extra virgin olive oil
- Salt and pepper to taste
Preparation (55 minutes):
- We put a little extra virgin olive oil in a frying pan and cook the finely chopped leek and carrot.
- When they start to brown, add the chicken cut into small pieces.
- Finally, add the peas and corn, mix, season with salt and pepper, and let it cook for a few minutes.
- We add a tablespoon of flour, stir well for a couple of minutes and pour in the milk, little by little, until we get a creamy filling.
- We put this filling in a mold. We rub the edges with butter and a little of the outside of the mold, the area where we will put the puff pastry.
- We cut a circle of puff pastry (the diameter should be slightly larger than that of the mold) and cover the mold, pressing the edges.
- We make incisions on the surface of the puff pastry and we can use what’s left over for decoration.
- Brush with beaten egg and bake at 200º for about 15 minutes, or until the puff pastry is golden brown.
Finally, it’s worth noting that there’s no single diet for heartburn and acid reflux , so don’t get discouraged if you don’t tolerate some foods well. You know your body best, so follow your instincts and adapt the recipes!
Weekly Menu PLAN For Reflux Disease
And if these recipes have whetted your appetite, we then propose an easily digestible weekly menu, highly recommended for people prone to gastroesophageal reflux and heartburn:
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | |
|---|---|---|---|---|---|---|---|
| Breakfast | skimmed yogurt with oats / decaffeinated coffee with plant-based milk, sandwich of fresh cheese, turkey, avocado or sugar-free jam | ||||||
| Lunch | salad of mixed greens, cucumber and mangosliced potato and baked sea bass | Warm pasta salad with peppers and lamb’s lettucechard omelet | casserole of quinoa, carrot, avocado, tomato (a little), leek and chicken | Sautéed spinach with pine nutsgrilled salmon bread | Stir-fried rice with bell pepper, onion, zucchini and lentilssweet potato, zucchini, pepper and baked sea bream | Stuffed eggplants with potato and carrotGrilled squid or cuttlefish with parsley | red cabbage, carrot and walnut saladpasta spirals with zucchini béchamel sauce |
| Dinner | Stir-fried rice with broccoli and hard-boiled egg | potato with boiled green beansgrilled turkey and zucchini | Tacos or wraps with hummus, lettuce, shredded carrot, avocado, and spices | couscous salad with lettuce, cucumber, pineapple and chicken | sweet potato, zucchini and baked sea bream | potato and pumpkin creamGrilled mackerel with mushrooms | Arugula, avocado and apple saladtoast with fresh cheese and natural tuna |
| Desserts: skimmed dairy products or seasonal fruit | |||||||
10 GERD Diet Recipes for Breakfast
| Recipe Name | Recipe Ingredients |
|---|---|
| Banana Oatmeal Bowl | Rolled oats, banana, low-fat milk, chia seeds |
| Apple Cinnamon Oatmeal | Rolled oats, peeled apple, low-fat milk, cinnamon |
| Blueberry Yogurt Bowl | Low-fat Greek yogurt, blueberries, oats, banana |
| Egg and Spinach Toast | Whole-grain bread, egg, spinach, olive oil |
| Banana Rice Porridge | Cooked white rice, banana, low-fat milk, cinnamon |
| Oat and Pear Breakfast Bowl | Rolled oats, ripe pear, low-fat milk, chia seeds |
| Spinach Egg Scramble | Eggs, fresh spinach, olive oil, whole-grain toast |
| Warm Apple Oatmeal | Rolled oats, peeled apple, water, cinnamon |
| Banana Toast | Whole-grain bread, banana, low-fat yogurt |
| Oatmeal with Pear and Blueberries | Rolled oats, ripe pear, blueberries, low-fat milk |
10 Vegetarian GERD Diet Recipes
| Recipe Name | Recipe Ingredients |
|---|---|
| Creamy Vegetable Rice | White rice, carrots, zucchini, low-fat yogurt, olive oil |
| Spinach and Potato Bowl | Potatoes, spinach, carrots, olive oil, parsley |
| Mild Vegetable Pasta | Whole-wheat pasta, zucchini, carrots, spinach, olive oil |
| Sweet Potato and Rice Bowl | Sweet potato, white rice, spinach, olive oil |
| Vegetable Oat Patties | Rolled oats, grated zucchini, carrots, egg, parsley |
| Zucchini Potato Soup | Zucchini, potatoes, carrots, low-fat milk, parsley |
| Carrot and Rice Bowl | White rice, carrots, peas, parsley, olive oil |
| Spinach Potato Mash | Potatoes, spinach, low-fat milk, olive oil |
| Mild Vegetable Couscous | Couscous, zucchini, carrots, peas, parsley |
| Creamy Oat Vegetable Bowl | Rolled oats, zucchini, carrots, spinach, low-fat yogurt |
10 Gluten Free GERD Diet Recipes
| Recipe Name | Recipe Ingredients |
|---|---|
| Gluten-Free Banana Oatmeal | Certified gluten-free oats, banana, low-fat milk, chia seeds |
| Chicken Rice Bowl | White rice, skinless chicken breast, carrots, zucchini |
| Sweet Potato Egg Bowl | Sweet potato, eggs, spinach, olive oil |
| Gluten-Free Apple Porridge | Certified gluten-free oats, peeled apple, low-fat milk, cinnamon |
| Turkey and Rice Bowl | Lean turkey, white rice, carrots, zucchini |
| Quinoa Vegetable Bowl | Quinoa, zucchini, carrots, spinach, olive oil |
| Potato Chicken Soup | Potatoes, chicken breast, carrots, zucchini, parsley |
| Banana Rice Pudding | White rice, banana, low-fat milk, cinnamon |
| Egg and Vegetable Bowl | Eggs, white rice, spinach, carrots, olive oil |
| Pear Quinoa Breakfast Bowl | Quinoa, ripe pear, banana, low-fat milk |
10 GERD Diet Recipes for Kids
| Recipe Name | Recipe Ingredients |
|---|---|
| Banana Oatmeal | Rolled oats, banana, low-fat milk, cinnamon |
| Apple Rice Porridge | Cooked rice, peeled apple, low-fat milk, cinnamon |
| Chicken and Rice Bowl | Cooked chicken breast, white rice, carrots, zucchini |
| Soft Potato and Egg Bowl | Potato, egg, spinach, olive oil |
| Banana Yogurt Bowl | Low-fat yogurt, banana, oats, blueberries |
| Mild Chicken Pasta | Whole-wheat pasta, chicken breast, carrots, zucchini |
| Sweet Potato Rice Bowl | Sweet potato, white rice, spinach, olive oil |
| Pear Oatmeal | Rolled oats, ripe pear, low-fat milk, cinnamon |
| Soft Vegetable Rice | White rice, carrots, peas, zucchini, olive oil |
| Banana Pancakes | Mashed banana, oats, egg, low-fat milk |
10 GERD Diet Recipes for Lunch
| Recipe Name | Recipe Ingredients |
|---|---|
| Chicken and Rice Bowl | Skinless chicken breast, white rice, carrots, zucchini, parsley |
| Turkey Vegetable Wrap | Whole-grain tortilla, lean turkey, lettuce, cucumber, low-fat yogurt |
| Chicken Potato Bowl | Chicken breast, potatoes, spinach, carrots, olive oil |
| Mild Chicken Pasta | Whole-wheat pasta, chicken breast, zucchini, carrots, olive oil |
| Tuna Rice Bowl | Tuna in water, white rice, cucumber, carrots, parsley |
| Turkey and Sweet Potato Bowl | Lean turkey, sweet potato, spinach, white rice |
| Chicken Vegetable Soup | Chicken breast, carrots, potatoes, zucchini, parsley |
| Egg and Rice Lunch Bowl | Eggs, white rice, spinach, carrots, olive oil |
| Quinoa Chicken Bowl | Quinoa, chicken breast, zucchini, carrots, spinach |
| Baked Chicken Potato Plate | Chicken breast, potatoes, carrots, zucchini, olive oil |
10 Crock Pot GERD Diet Recipes
| Recipe Name | Recipe Ingredients |
|---|---|
| Crock Pot Chicken and Rice | Chicken breast, white rice, carrots, zucchini, low-sodium broth |
| Slow Cooker Chicken Potato Soup | Chicken breast, potatoes, carrots, zucchini, low-sodium broth |
| Crock Pot Turkey and Sweet Potato | Lean turkey, sweet potatoes, carrots, spinach, low-sodium broth |
| Slow Cooker Chicken and Quinoa | Chicken breast, quinoa, zucchini, carrots, low-sodium broth |
| Crock Pot Vegetable Rice | White rice, carrots, zucchini, peas, low-sodium vegetable broth |
| Slow Cooker Chicken and Carrots | Chicken breast, carrots, potatoes, parsley, low-sodium broth |
| Crock Pot Turkey Rice Bowl | Lean turkey, white rice, zucchini, carrots, low-sodium broth |
| Slow Cooker Potato and Spinach Soup | Potatoes, spinach, carrots, low-fat milk, low-sodium broth |
| Crock Pot Chicken Sweet Potato Bowl | Chicken breast, sweet potato, carrots, zucchini, low-sodium broth |
| Slow Cooker Vegetable Chicken Stew | Chicken breast, potatoes, carrots, zucchini, peas, low-sodium broth |
Other recommendations to avoid digestive problems
In addition to paying close attention to your diet, you can follow these other tips to prevent or relieve acid reflux and heartburn:
- Maintain regular meal times: Eating in an orderly fashion and following regular schedules will allow you to have better digestion and less risk of suffering from digestive problems.
- Eat slowly and chew your food well to promote good digestion and avoid heartburn or acid reflux.
- Take a stomach protector in the morning: these products can be very helpful in combating heartburn caused by large meals or certain foods and drinks. Stomach protectors work by blocking the production of acid in the stomach, which irritates the esophagus as it rises through the digestive tract, causing a burning sensation in the chest and sometimes regurgitation. Remember to take them in the morning for 24-hour protection, but not regularly; use them only occasionally.
- Eat dinner a couple or three hours before going to bed: this will allow your stomach to digest properly and prevent heartburn symptoms .
- Exercise regularly: if you practice sports (walking frequently is enough) and stay active, you will increase your metabolism, accelerate the digestive process and promote intestinal transit, among other benefits of physical activity for the digestive system .
Conclusion
In short, food and heartburn are closely linked; that’s why it’s essential to have good eating habits and take care of our digestive health with foods that help prevent stomach problems.
Besides cooking the recipes we’ve suggested and following the weekly menu to avoid reflux (doesn’t that make you hungry?!), remember that it’s also important to exercise regularly, eat slowly and chew thoroughly, and maintain a regular meal schedule.