Stock Your Fall Pantry: Must-Have Items for Acid Reflux Relief
As the seasons change, so do our cravings and the types of foods that fill our plates. For those managing acid reflux, the transition from summer to fall brings a new opportunity to stock your pantry with reflux-friendly staples that can support digestive health and make meal planning easier. Whether you’re a fan of cozy, warm dishes or prefer quick, easy snacks, having the right ingredients on hand can help you maintain comfort and wellness throughout the cooler months.
Oatmeal: A Heartwarming Start to Your Day
Oatmeal is a versatile and soothing staple that can easily transition from its role in a refreshing summer smoothie to a comforting fall treat. High in fiber, oatmeal helps keep your digestive system running smoothly without triggering acid reflux. During the cooler months, try adding a pinch of cinnamon and slices of apple for a comforting breakfast option.
Brown Rice: A Nourishing Base
Brown rice is a pantry essential that provides sustained energy and is gentle on the digestive system. Use it as a base for hearty fall dishes like rice bowls or paired with roasted vegetables for a satisfying meal that won't aggravate reflux symptoms.
Canned Vegetables: Convenient Nourishment
Canned vegetables like green beans and carrots are not only convenient but also gentle on the stomach. They can be quickly added to soups or stews, making them a practical addition to your fall pantry. Try to choose options without added salt if possible, or simply rinse off before cooking!
Ginger: A Soothing Spice for Fall
Ginger is an ingredient known for its anti-inflammatory properties, making it a go-to for soothing digestive discomfort. Keep ginger tea in your pantry for a warm, calming drink during cooler months. You can also add fresh ginger to soups, stir-fries, or baked goods for a reflux-friendly flavor boost.
Almond Milk: A Gentle Alternative
As the temperatures drop, you may find yourself reaching for warm, creamy beverages. Almond milk can be a simple alternative to cow’s milk, which can sometimes trigger acid reflux if individuals struggle with lactose intolerance. You can grab shelf stable almond milk to keep in your pantry and use it throughout the fall season. Add almond milk to your morning oatmeal, smoothies, or even in a comforting fall chai latte!
Pumpkin Puree: A Fall Favorite
With fall comes pumpkin everything, and luckily, pumpkin puree is not only delicious but also gentle on the stomach. High in fiber and low in acidity, pumpkin can be used in a variety of reflux-friendly recipes, from soups to desserts. Try one of my favorites, pumpkin overnight oats, available on the FLORA app!
Olive Oil: A Healthy Fat Choice
As you prepare heartier fall meals, olive oil can become a key ingredient in maintaining a reflux-friendly diet. Unlike butter or other high-fat options, olive oil can help in both providing flavor and managing reflux symptoms. Use it to roast vegetables, drizzle on salads, or sauté lean proteins for a satisfying and gentle meal.
Polenta: A Simple Gluten-Free Base
Polenta is a versatile and reflux-friendly staple that deserves a place in your fall pantry. Made from ground cornmeal, polenta is naturally gluten-free and can be prepared in various ways, making it an excellent addition to many fall meals. You can enjoy polenta as a warm, comforting dish on its own, or use it as a base for roasted vegetables, lean proteins, or reflux-friendly sauces!
Transitioning from Summer to Fall with Reflux
Transitioning your pantry from summer to fall doesn’t have to be challenging, especially when you focus on stocking up with reflux-friendly essentials. By keeping these items on hand, you can continue to enjoy delicious and comforting meals without the worry of triggering your 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.
References:
Ballester P, Cerdá B, Arcusa R, et al. Effect of ginger on inflammatory diseases. Molecules. 2022;27(21):7223. doi:10.3390/molecules27217223
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, Jacquelyn Ehmer
