Spice Up Your Life: Exploring Reflux-Friendly Spices

Do you love the tantalizing aroma and flavors that spices bring to your meals, but hesitate due to concerns about acid reflux? Fear not! There's a world of reflux-friendly spices waiting to be discovered, allowing you to savor your favorite dishes without irritating your digestive system.

Acid reflux, also known as gastroesophageal reflux disease (GERD), occurs when stomach acid flows back into the esophagus, causing discomfort and heartburn. While certain spices can exacerbate these symptoms, others can actually soothe the stomach and aid digestion.

This list is just a taste of reflux-friendly spice options; the FLORA cookbook offers a more comprehensive list of reflux-friendly spices to add to your recipes! Let's delve into some reflux-friendly spices that can add zest to your culinary creations while keeping your tummy happy.

Turmeric

Known for its vibrant golden hue and earthy flavor, turmeric contains curcumin, a compound with potent anti-inflammatory and antioxidant properties. Turmeric not only adds a beautiful color to dishes but also aids digestion and may help alleviate symptoms of acid reflux. Sprinkle it into rice dishes, soups, smoothies, or even onto roasted vegetables for a flavorful and reflux-friendly boost.

Dill

Dill is a flavorful herb commonly used in cooking, particularly in cuisines from Eastern Europe, Scandinavia, and the Mediterranean region. It has a delicate, grassy flavor with a hint of anise and citrus. Dill is fantastic in tuna/chicken salads, pickling vegetables, salad dishes and dressings, and paired in seafood dishes. Add dill towards the end of the cooking process to preserve its flavor!

Coriander

Both the seeds and leaves of the coriander plant are used in cooking, each offering its own distinct flavor profile. Coriander seeds have a citrusy and slightly sweet taste, while the fresh leaves, known as cilantro, add a bright, herbaceous flavor to dishes. Coriander aids digestion and can help alleviate bloating and gas. Use ground coriander in spice blends, soups, and marinades, or sprinkle fresh cilantro over tacos, salads, and curries for a burst of flavor.

Sage

Sage is a versatile herb with a distinct earthy flavor that's widely used in cooking, particularly in Mediterranean and European cuisines. Several ways to use sage in cooking are with meats, stuffings, soups, sage-infused pasta sauces, and roasted veggies. Whether you're using fresh sage leaves or dried sage, it's best to add it towards the end of cooking to preserve its delicate flavor. Sage can also be used to make herbal teas or infused oils, offering additional ways to enjoy its aromatic properties in cooking.

Sumac

Sumac is a spice commonly used in Middle Eastern and Mediterranean cuisine, prized for its tangy, lemony flavor. This spice contains compounds like tannins and flavonoids that have some digestive benefits and is a safe seasoning for acid reflux! Use sumac in marinades, dressings, dips/spreads, and tea as a delicious addition to recipes!

Basil

While technically an herb, basil offers more than just flavor—it also provides digestive relief. With its fresh, aromatic scent and slightly peppery taste, basil complements a wide range of dishes, from pasta sauces to salads to soups. Incorporate fresh basil leaves or dried basil into your cooking to enhance flavor and promote digestive health.

When incorporating spices into your meals, it's essential to listen to your body and adjust based on your individual tolerance levels. While these reflux-friendly spices are generally well-tolerated by most people, individual sensitivities may vary. Experiment with different combinations and quantities to find what works best for you, and enjoy the delicious flavors and digestive benefits that these spices have to offer!

For more relux-friendly spices and recipes, check out the FLORA app for weekly reflux-friendly recipes in addition to gut-healing resources, yoga flows, meditations, interviews, etc! Join the FLORA community to empower your healing and inspire your next dinner recipe.

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