12 Dinner Recipes For Acid Reflux Sufferers

Acid reflux, often mistaken for a fiery dragon in your belly, is not a disease but an unwelcome guest that can turn your dining experience into a heartburning ordeal. It’s the result of stomach acid making its way into your esophagus, causing that burning sensation we all dread. But fear not, for we hold the key to culinary salvation.

The Culprit: Certain foods, notorious for their high acidic levels, can trigger this dragon’s wrath, leading to discomfort and complications. The culprit list includes spicy dishes, citrus fruits, and those indulgent, greasy delicacies we secretly adore.

The Solution: But lo and behold, we’re here to reveal the magic potion that can soothe even the fieriest of acid reflux dragons – carefully crafted dinner recipes! These recipes are more than just meals; they’re your allies in the battle against reflux.

As we journey through this delectable menu, you’ll discover dinner recipes that not only tantalize your taste buds but also keep acid reflux at bay. Say goodbye to discomfort, and hello to culinary bliss.

Let’s dive into the world of gastronomic marvels that are as soothing as they are scrumptious!

Benefits of these Recipes

Our featured dinner recipes are more than just a treat for your taste buds; they’re tailored to be your allies in the battle against acid reflux. Each dish offers specific benefits that can help alleviate symptoms and bring you much-needed relief. Here’s how these recipes work their magic:

Vegetarian Recipes for Acid Reflux (most popular dinner recipes for Acid Reflux)

Vegetarian Sausage with Braised Cabbage

dinner recipes for acid reflux

Benefit: Cabbage is the unsung hero here, boasting potent vitamins and minerals that fend off excess stomach acid production. Paired with vegetarian sausage, this dish is light and gentle on your stomach.


  • 1 head fresh green cabbage, thinly sliced
  • 1 link Vegetarian Sausage, such as Tofurky Italian Sausage or Boca Italian Sausage, sliced
  • 1 tablespoon Olive Oil
  • 2 tablespoons of water

Tip: Use Tofurky – Italian Sausage, 14 Ounce — 5 per case. sausage for vegetarian meals. For meaty version, go for Hatfield Polish Beef Kielbasa 3 Lb (2 Pack).

See full recipes and preparations here.

Creamy Mushroom Stock

Source: sparkpeo.hs.llnwd.net

Benefit: This creamy delight is a friend to those suffering from GERD. With ingredients like ginger, it takes on an Asian twist that’s both soothing and flavorful. It’s gentle on your stomach while offering a burst of nutrition.


  • 1 t canola oil
  • 2 leeks, white and light green parts only, sliced
  • 3.5 ounces shiitake mushrooms, chopped
  • 8 ounces baby portabella mushrooms, chopped
  • 3 medium carrots, grated
  • 1 tablespoon white wine, tomato juice, or lemon juice
  • 2 garlic cloves or 1 teaspoon grated ginger
  • 1/2 teaspoon black peppercorns
  • 3 sprigs fresh thyme
  • 4 parsley stems
  • 9 cups cold water

Tip: Olive oil can also be used in place of canola oil.

See full recipes and preparations here.

Banana Ginger Smoothie

Source: doctoroz.com

Benefit: Ginger, the arch-nemesis of acid reflux, takes the spotlight in this smoothie. Enjoy it at night to combat tough GERD symptoms. Plus, you can customize the sweetness to your liking, making it suitable for various dietary needs, including diabetes.


  • 1/2 cup ice
  • 2 cups milk
  • 2 ripe bananas
  • 1 cup yogurt
  • 1/2 tsp fresh ginger, peeled and grated fine
  • 2 tbsp brown sugar or honey (optional)

Tip: You can adjust amount of honey or brown sugar according to taste. For those with diabetes, using artificial sweetener is deemed best.

See full recipes and preparations here.

Vegan Recipes for Acid Reflux

Polenta with Sesame Seeds

Source: wpengine.netdna-ssl.com

Benefit: Whether you’re having it for breakfast, lunch, or dinner, this versatile polenta dish is a winner. Low-carb and rich in vitamins and minerals, it’s a healthy alternative, especially for those with gluten-free requirements.


  • 3/4 Cup Instant Polenta or Corn Meal
  • 2 Cups Water
  • 1 Cup Almond Milk
  • 1 tbsp Mauka Honey
  • 1 tsp Orange Extract
  • 1/2 tsp Vanilla Extract
  • Salt to taste
  • 1 tbsp Sesame Seeds

Tip: Almond milk is also a perfect alternative for dairy-free requirements.

See full recipes and preparations here.

Calming Carrot Salad

Source: bigoven-res.cloudinary.com

Benefit: Carrots, packed with beta-carotene and essential nutrients, are known for repairing tissues damaged by stomach acid. This salad is not just calming to the stomach but also nutritious and delicious.


  • 2 tbsp Brown sugar
  • 2 tsp Olive oil
  • 1/4 tsp salt
  • 1 tsp Dried oregano
  • 2 tbsp Orange juice
  • 1/4 lb mesclun greens
  • 2 tbsp Raisins
  • 1 lb carrots ; peeled, trimmed, and grated

Tip: Prepare only for first serving. Dish is not great as leftover.

See full recipes and preparations here.

Cantaloupe Gazpacho

Source: bonappetit.com

Benefit: Melons are your allies here, with their weak acidic content and magnesium, commonly found in reflux medications. This gazpacho is a refreshing and acid reflux-friendly choice.


  • 1 medium cantaloupe (peeled, seeded, chopped)
  • 1 small cucumber (peeled, chopped)
  • 2 tablespoons chopped red onion
  • 2 teaspoons kosher salt
  • 1/2 cup extra virgin olive oil
  • Kosher salt and freshly ground black pepper
  • Thinly sliced fresh mint

Tip: You can also use honeydew or watermelon, whichever suits your taste best.
See full recipes and preparations here then, slurp away!

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Chicken Recipes for Acid Reflux

Orange Thyme Chicken

Source: drgourmet.com

Benefit: Low in sodium and devoid of specific GERD triggers, this dish is perfect for those with acid reflux. It’s also suitable for lactose-intolerant individuals and those on a gluten-free diet.


  • 3 Tbsp orange marmalade
  • 2 tsp white wine vinegar
  • 1/8 tsp salt
  • 1 tsp fresh thyme leaves
  • fresh ground black pepper (to taste)
  • 8 ounces boneless skinless chicken breast
  • 2 tsp olive oil
  • 1/4 cup white wine
  • 1 tsp unsalted butter

Tip: Best in taste with fresh thyme. Making the glaze a few hours ahead of time is also deemed best.

See full recipes and preparations here.

Chicken Cutlets With Mushroom

Source: refluxmd.com

Benefit: This versatile recipe offers lean protein without triggering GERD symptoms. Serve it with sautéed spinach and a whole wheat baguette for a delightful meal.


  • 1 pound boneless, skinless chicken breasts (or chicken breast cutlets)
  • 1/3 cup whole wheat flour
  • 2 tablespoons olive oil
  • 3 tablespoons butter
  • 2 cups mushrooms, sliced
  • 1/3 cup white wine (or low sodium chicken broth)
  • Salt and pepper to taste

Tip: Wine triggering your GERD? Replace with chicken broth. Leftovers also make excellent filling for whole wheat bun sandwiches.

See full recipes and preparations here.

Chicken + Red Potatoes

Source: wpengine.netdna-ssl.com

Benefit: Chicken, red potatoes, rosemary, and apple cider vinegar – this combo brings freedom from acid reflux. It’s nutrient-dense and easy on the palate, making it an excellent choice for warding off GERD symptoms.


  • 300 g Red Potatoes Cut into one inch cubes
  • 2 large Carrots Peeled and sliced into 1 inch pieces
  • 1 tbsp Grass-Fed Butter Melted
  • 1/4 tsp Kosher Salt
  • 1/4 tsp Turmeric
  • 2 Cups Grilled Chicken Meat Shredded or chopped
  • 1/2 tsp Dried Rosemary
  • 1/3 Cup Pitted Green Olives (optional)
  • 2 tbsp Organic Apple Cider Vinegar
  • 2 tbsp Fresh Parsley
  • 2 Lime Cut into thin slices

Tip: Pick all-natural apple-cider vinegar. This will guarantee lowering of your blood’s pH levels warding off harmful bacteria and fungi aggravating acid reflux.

See full recipes and preparations here.

Pasta Recipes for Acid Reflux

All-Greek Pasta

Source: veganheaven.org

Benefit: This easy-to-digest pasta salad offers a perfect remedy for GERD, following the wisdom of Greek cuisine. It’s healthy, vegan, and ideal for picnics or potlucks.


  • 8 oz. whole wheat penne pasta
  • 8 ounces boneless, skinless chicken, chopped
  • 16 calamata olives
  • 1 cup reduced fat feta cheese crumbles
  • 3 cloves garlic, minced
  • 1.5 cup whole mushrooms
  • 1 cup cherry tomatoes, halved
  • 1 tbsp balsamic vinegar

Tip: Replace chicken with tofu or opt it out of the recipe to make it vegetarian.

See full recipes and preparations here.

Low-Fat Shrimp Pasta

Source: verywellfit.com

Benefit: Quick and easy, this recipe is a must-have for individuals with acid reflux or heartburn. It’s perfect for weeknight dinners, but do ensure no one’s allergic to shrimp.


  • Nonstick vegetable cooking spray
  • 1 tablespoon ​olive oil
  • 2 teaspoons dried basil
  • 1/2 teaspoon salt
  • 1 teaspoon dried oregano
  • 1 pound medium shrimp, peeled and deveined (see note below)
  • 8 ounces uncooked angel hair pasta
  • 1/2 cup grated​
  • Parmesan cheese

Tip: Feel free to peel and devein your shrimp for a more enjoyable meal.

See full recipes and preparations here.

Whole Wheat Pasta Primavera

Source: healthyfitnessmeals.com

Benefit: A lighter, acid reflux-friendly pasta dish, this recipe features whole wheat pasta and light Marinara sauce. It’s nutrient-packed and suitable for those with dietary restrictions.


  • 8 ounces whole wheat pasta such as penne
  • 2 cups of warm prepared marinara sauce look for a low-fat, low-sugar variety
  • 2 teaspoons olive oil
  • 1 cup of small broccoli florets
  • 1/2 cup of peeled carrots cut into 1/4 inch pieces
  • 1 yellow squash halved and thinly sliced
  • 1 cup of mushrooms thinly sliced
  • 1/2 cup chopped onion
  • 2 teaspoons minced garlic
  • salt and pepper to taste
  • 1/2 cup freshly grated parmesan cheese
  • Optional: 2 tablespoons chopped parsley

See full recipes and preparations here.

Each of these recipes is a culinary masterpiece designed not onlyto delight your taste buds but also to bring you relief from the discomfort of acid reflux. So, let’s dive into these dishes and savor the goodness while keeping reflux at bay!