3 Delicious, Acid Reflux & GERD-Friendly Dinner Recipes

Dinner time is one of the most social meals in American culture, bringing friends and family together to enjoy each other's company over a good meal. However, if you struggle with acid reflux/IBS, dinners can feel overwhelming and stressful, ruining the dining and social experience in fear of experiencing symptoms. Trust me, I have been there and know first hand how upsetting and isolating acid reflux can feel. Having worked to heal myself and hundreds of clients who struggle with reflux/IBS, I have found that recreating joy and safety around eating is a key part of healing. 

During my own healing journey, I created acid reflux-friendly recipes that are made with research-backed ingredients. After years of trial and error, I created FLORA Kitchen, a reflux/GERD-friendly cookbook so my clients can finally feel comfort, trust, and enjoyment in dining experiences, all while creating delicious and balanced recipes.  

The Basics: The Acid Reflux/IBS-Friendly Kitchen

Proper and adequate nutrition is essential for healing acid reflux, GERD, IBS, and LPR. Stocking your fridge with lean meat/seafood/poultry, starchy vegetables, leafy greens, whole fruits (non-citrus), whole grains, and healthy fats provide the fundamentals for balanced meals. Scientific research has identified certain ingredients to support reflux healing and others that may exacerbate symptoms. Incorporating these healing foods while limiting foods that trigger symptoms is a powerful tool utilizing functional nutrition and supporting a feeling of safety in eating. However, it is important to note that symptoms and trigger foods are extremely individualized. If a specific food labeled as a reflux/IBS trigger does not cause symptoms for you individually, you do NOT necessarily need to cut out this ingredient! At FLORA Nutrition, our goal for our clients is to heal and add these foods back into the diet, rather than remain stuck in elimination diets. So, there is no advantage to eliminating lots of healthy foods that do not cause symptoms!

Because reflux/IBS-friendly diets restrict many ingredients, spices, and herbs that add flavor to meals, many of my clients note that it can be hard to make recipes they genuinely enjoy. Instead of eliminating these ingredients altogether, swap for reflux/IBS-friendly ingredients such as herbs like basil, cilantro, and rosemary; dairy-free alternatives such as nut mylks, cheeses, and yogurts; and homemade pantry staples pantry like my garlic-infused olive oil (recipe on the FLORA app!). For a comprehensive list of reflux-friendly swaps and recipes, check out FLORA Kitchen or hundreds more recipes on the FLORA app!

Here are some of my favorite dinner recipes that you can relax and enjoy eating without fear!

HIGH PROTEIN BUTTERNUT SQUASH PASTA

This pasta is the epitome of comfort food that packs a nutritional punch. This creamy gluten-free, vegan pasta is not only packed with vegetables, but also high in plant-based protein! This recipe is a great dinner option that is easy to batch prep ahead of time and enjoy for easy lunches/dinners!

SALMON RICE BOWL WITH MAPLE "SOY" MARINADE

This dinner is a reflux/IBS-friendly take on a salmon poke bowl that is a gut-nourishing, protein-dense, balanced meal. Swapping soy sauce for coconut aminos makes this recipe gluten and soy-free, while still maintaining the flavors of Asian cuisine! Enjoy!

CRISPY KALE CHICKEN QUESADILLAS

This mouthwatering chicken and cheese quesadilla is protein-dense, flavorful, and GERD/IBS friendly! This recipe is gluten-free, and can be made dairy-free with a vegan cheese alternative. Consider adding cucumber slices for some more veggies and fiber!

With chronic GI conditions, meal planning can feel entirely overwhelming and void of enjoyment around food and eating. One of the greatest ways to support your gut health and nervous system is to feel confident and satisfied with your meal choices and enjoy the food you eat. The FLORA App has a plethora of reflux/IBS recipes in addition to science-based healing information, nervous system regulation strategies such as yoga flows and gut-directed meditations, and a supportive community of people who understand your experience. Join the FLORA community to finally get the nutrition and lifestyle support you need to heal from your reflux/IBS!

We hope you enjoy the recipes and continue to progress in your health journey as a FLORA member!

Written by Molly Pelletier, MS, RD, LDN | Molly Pelletier is a Registered Dietitian specializing in acid reflux/GERD/LPR/IBS and a leading voice in nutrition for acid reflux. Molly's background in nutrition science and her personal health journey with GERD culminated in the curation of FLORA Nutrition, where she shares evidence-based tools and strategies to help others recover from reflux and optimize their overall well-being. Follow Molly on Social Media @mollypelletier.rd on all platforms | YouTube | Instagram | TikTok | Pinterest | 

Blog co-created with FLORA Team Member & MS Nutrition, Jacqueline Gilpin