Build the Ultimate Reflux-Friendly Summer Salad
Summer is the perfect time to enjoy fresh, vibrant salads that not only taste great but also help manage acid reflux symptoms! As a digestive health and acid reflux dietitian, I understand the challenges of finding foods that are both delicious and gentle on your digestive system. So let’s dive into how you can build a nutritious, reflux-friendly salad that’s perfect for those warm summer days. Plus, keep reading to discover a delicious summer salad recipe that's perfect for managing acid reflux!
The Foundation: Whole Grains and Starchy Vegetables
Starting with a solid base is key to a satisfying salad. Whole grains and starchy vegetables provide the necessary fiber and nutrients while being gentle on your digestive system.
Quinoa: This nutrient-dense grain is rich in protein and fiber, making it a great base for salads.
Farro: Another excellent option, farro provides a delicious nutty flavor that is perfect for summer salads.
Potatoes: Roasted or steamed potatoes provide a hearty base to cold salads along with lots of micronutrients.
Adding Lean Proteins
Protein is essential for any meal, but it's important to choose options that are less likely to trigger reflux.
Grilled Chicken: Skinless, grilled chicken breast is a lean protein that works well in salads.
Shrimp: Another lean protein option that can easily pair with lots of delicious flavors.
Tofu: For a plant-based option, tofu is gentle on the stomach and pairs well with a variety of dressings and toppings.
Fresh and Crunchy Vegetables
Vegetables are the stars of any salad. Opt for those that are less likely to cause discomfort, luckily there are many!
Cucumbers: Hydrating and refreshing, cucumbers are great for adding crunch.
Bell Peppers: These colorful veggies are high in vitamin C and add a sweet, mild flavor.
Carrots: Shredded or thinly sliced, carrots bring a lovely crunch and are easy to digest.
Zucchini: One of everyone’s favorite summer vegetables, zucchini is also high in vitamin C.
Artichoke: A great source of prebiotic fiber, artichokes can provide a unique flavor to any salad combination.
Fruits for a Sweet Touch
Adding a bit of sweet fruit can elevate your salad, but it’s important to choose those that are less acidic.
Melons: Watermelon and cantaloupe are hydrating and low in acid, perfect for a summer salad.
Berries: Blueberries and strawberries add sweetness, color, and antioxidants. Blueberries and strawberries tend to be lower in acid than raspberries.
Pears: Brown pears can add a sweet and crisp element to your salad, plus these fruits are rich in dietary fiber.
Healthy Fats
Incorporating healthy fats can help with satiety and add flavor to your salad.
Avocado: A creamy addition that’s also packed with healthy fats and fiber.
Olive Oil: Easy to use as a base for any dressing and bonus, it’s full of heart-healthy fats.
Nuts and Seeds: A sprinkle of almonds, pumpkin seeds, or hemp hearts can add a delightful crunch and healthy fats.
Cheese: Depending on your individual dairy tolerance, a sprinkle of feta or goat cheese can add a delicious, satisfying flavor to any salad.
Dressing It Up
When it comes to dressings, simplicity is key to keeping your salad reflux-friendly.
Greek Yogurt Dressing: Mix Greek yogurt with herbs like dill and a splash of olive oil for a creamy, mild dressing.
Herb Vinaigrette: Combine olive oil with fresh herbs like basil and parsley for a light and flavorful dressing.
Check out our recent blog post here for 4 delicious, low-acid salad dressing recipes!
Bringing It All Together
Shaved Brussel Sprout, Feta, & Farro Salad (GERD/Reflux-Friendly)
Ingredients (~10 cups)
4 cups shredded brussel sprouts (can buy pre-shredded or shred yourself)
1 1/2 cups dried farro
1 cup crumbled feta (can substitute dairy-free feta)
1/2 cup pumpkin seeds
1 tsp extra virgin olive oil
1/3 cup chopped fresh parsley (or other fresh herb)
1/4 tsp salt
1 tbsp avocado oil
1-2 tbsp extra virgin olive oil
juice of 1/2 lemon (optional, as tolerated)
Instructions
1. Preheat the oven to 375 F. If your brussel sprouts are whole, use a mandolin or food processor to shred them. Toss your shredded brussel sprouts in 1-2 tbsp avocado oil and 1/8 tsp salt. Spread shredded brussels on a parchment-covered baking sheet and roast for about 15 minutes or until golden brown and crispy.
2. Add dried farro to a pot with 3 cups water (2:1 ratio of water to cups of farro). Bring water to a boil. Then cover and simmer over low heat for about 25 minutes, or until the farro is tender and water is fully absorbed.
3. When finished cooking, allow both the farro and roasted brussel sprouts to cool to room temp. Once cooled, toss brussels and farro with feta, chopped parsley, 1 tsp extra virgin olive oil, and pumpkin seeds. Add salt and lemon juice to taste.
4. Pop in the fridge to serve chilled or eat straight away. When ready to serve, top with more feta, finely chopped parsley, and pepitas.
Top with roasted chicken, salmon, or tofu for an easy weeknight meal, enjoy! For hundreds more acid-reflux friendly recipes, gut-directed meditations and more; check out the FLORA App!
As you can see, building a reflux-friendly salad doesn’t mean sacrificing flavor. With the right ingredients and a bit of creativity, you can enjoy delicious, nutritious meals that support your digestive health.
It’s time to get excited about food again.
If you’re looking for more personalized advice, our team of expert dietitians at FLORA is here to help you create a plan that’s tailored to your unique needs, get started on your healing journey with our 3-minute root cause quiz & discover your unique path to healing!
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, Jacquelyn Ehmer
