5 Acid Reflux-Friendly Dishes You’ll Love!

Acid reflux is a condition that occurs when stomach contents back up from the stomach into the esophagus causing irritation that can cause heartburn and other symptoms such as chest pain or nausea after eating.

After ingesting food and swallowing it, it passes from the esophagus to the stomach thanks to the pyloric sphincter muscle (located at the lower opening of the stomach). When this sphincter does not close well, that’s when the contents of your stomach can return to the esophagus producing acid reflux which can damage your esophageal lining.

In most cases, heartburn can be prevented naturally by changing some of your eating habits. Want to combat this problem? Then follow on for 5 Acid Reflux-Friendly Dishes You’ll Love!

1. Noodles with Aubergine, Carrot & Zucchini

This is a very simple recipe to make. Cook the pasta. Clean and cut all the vegetables into thin strips, season and sauté these with a little onion and olive oil. When the vegetables are cooked, add the pasta and mix with a few basil leaves. Enjoy!

2. Cod (or Tofu) Stuffed Zucchini

For this delicious dish, wash some zucchini, cut them in half lengthwise, and cook them. Then, boil some milk. Put some flour in a glass and mix it with cold water. Then, add this mixture to the milk and stir so that no lumps form. Cook for a few minutes while you add the cod (or tofu) with a little salt, nutmeg and olive oil. Then remove the core ‘pulp’ from the zucchini and place them in the oven with the filling you’ve prepared for 6-10 minutes. Voila!

3. Hake en Papillote (mixed, roasted vegetables)

Clean, and peel the vegetables and cut them into thin strips. Season the hake loins and place them in aluminium foil. Then divide the vegetables over the hake and season with a little oil, thyme and bay leaves.

Then, close everything within the aluminium foil, leaving a little space inside. Then roast in a preheated oven at 200ºC. Carefully remove the aluminium foil just before serving and enjoy this wonderful meal.

4. Quinoa with Carrots, Broccoli, Chicken & Turmeric

To make this dish, firstly, cook the quinoa. Sauté the chicken with olive oil, to season it. When it is a little golden, add the vegetables and cook for 10 minutes. Finally, add the quinoa and mix everything up. This meal is perfect served with a little chopped parsley to garnish.

5. Banana & Roasted Apple Sorbet

Roast an apple and peel 3 bananas.

Then in a bowl, crush these together with ginger, cardamom and honey, until it makes a very smooth, creamy texture.
Then add crushed ice, mix gently and enjoy this superb dessert-drink!

It is very important to control acid reflux, not only because of the discomfort of the symptoms, but also, because if repeated a lot, can affect the walls of your esophagus and cause more serious problems. If you feel that it happens to you often, do not hesitate to see your doctor. We hope you manage to enjoy these delicious recipes at this festive time of year!

Which dishes do you find help you manage acid reflux best? Let us know in the comments below, and join in the conversation on FacebookTwitter & Instagram!

Maria Sanchez

María Sánchez from Spain, is a Dietitian and Nutritionist. She loves her career, being able to help and teach others, including sharing her knowledge and experience through the writing and publishing of nutrition articles. She believes that nutrition is a very important science in life, and that the correct type of diet can help prevent diseases for which we simply don't have effective cures. Her mission is to educate people on healthy eating to achieve optimum well-being.

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