Fall-Inspired Desserts That Won't Trigger Acid Reflux
As the leaves start to fall and the air becomes crisp, autumn invites us in with its cozy and comforting flavors. For many, this season is filled with memories of pumpkin spice lattes, warm apple pies, and rich, decadent desserts. But if you struggle with acid reflux, you might worry that these seasonal treats will trigger uncomfortable symptoms. The good news? You don't have to miss out on the joys of fall baking. There are plenty of delicious, reflux-friendly desserts that will let you savor the season without reflux symptoms.
Embracing Fall Flavors Without the Reflux
When you think of fall desserts, you likely imagine spices like cinnamon, nutmeg, and cloves, along with ingredients like pumpkin, apples, and pecans. These flavors can still be part of your autumn indulgence—it's all about choosing the right recipes and ingredients to support your symptom management. Read some of the FLORA team’s top tips for reflux-friendly desserts below!
Tips for Creating Reflux-Friendly Fall Desserts
By incorporating some simple adjustments, you can enjoy all the flavors of fall without the discomfort of acid reflux!
Opt for lower-fat alternatives, like using almond milk or low-fat yogurt instead of heavy cream or butter.
Including high-fiber ingredients like oats, flaxseeds, and fruits like apples or pumpkin can also help manage reflux by promoting motility and preventing overeating as high fiber foods can help increase fullness at mealtimes.
Additionally, be mindful of portion sizes and the amount of spices or sweetened items such as chocolate used. It is important to understand your individual tolerance level to these commonly used ingredients in order to manage your reflux symptoms (our team of dietitians at FLORA are here to help you with this)!
3 Fall-Inspired, Reflux-Friendly Dessert Recipes
Baked Pumpkin Donuts
These baked pumpkin muffin donuts are a delightful, reflux-friendly treat that perfectly captures the cozy flavors of fall without triggering discomfort. Made with gentle ingredients like almond flour and coconut oil, they’re lower in fat and free from common reflux triggers. Topped with a light drizzle of icing and a hint of pumpkin pie spice, these donuts are a satisfying way to enjoy dessert without the worry of acid reflux symptoms.
Ingredients
1 1/4 cup almond flour
2 tbsp arrowroot starch
2 tbsp coconut sugar
1/3 cup pumpkin puree
2 eggs, whisked
1 tbsp coconut oil, melted
2 tbsp maple syrup
1 tsp baking powder
1 tsp vanilla extract
1 tsp pumpkin pie spice
1/8 tsp fine-grain salt
Optional Icing:
1/4 cup coconut butter + 1 tbsp maple syrup + 1/16 tsp pumpkin pie spice
Instructions:
Preheat oven to 350 F. In a large mixing bowl, combine eggs, pumpkin, coconut oil, and maple syrup. Then slowly add all dry ingredients (almond flour, baking powder, arrowroot starch, pumpkin pie spice, coconut sugar). Mix until combined.
Spray or grease a silicone mini donut mold with avocado oil or coconut oil. Distribute the mixture to the molds, filling the molds 3/4 of the way up. Bake for 22 min at 350.
Remove and allow to cool fully before removing from molds.
Mix your icing ingredients and add a dash of pumpkin pie spice for flavor. Drizzle on your icing.
Two More Fall Inspired Reflux Friendly Recipes
Click each image to view the low-acid recipe!
Savoring the Season
Fall is a time to celebrate the harvest, cozy up with loved ones, and enjoy the rich flavors that come with the season. And you deserve to enjoy the upcoming holiday-filled months confident in your ability to manage your acid reflux symptoms.
If you’re looking for personalized guidance on managing acid reflux and want to explore more delicious, gut-friendly recipes, our team of dietitians at FLORA is here to help. Reach out to schedule a 1:1 nutrition counseling session today, and let’s work together to create a plan that supports your health and happiness throughout the fall season.
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
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Blog co-created with FLORA Team Member & MS Nutrition, Jacquelyn Ehmer
