GERD / Acid Reflux / Heartburn Safe Recipes

Extras, Sides and Sauces

These recipes should not provoke GERD / Acid Reflux / heartburn. Most of these recipes do not contain known GERD triggers. However, in many cases those with GERD / Acid Reflux will be able to tolerate small amounts of these known triggers, and those recipes with small amounts of GERD triggers are noted. Similarly, some recipes will be more likely to provoke symptoms when they are eaten in larger portions; these are also noted.

Foods and ingredients that trigger GERD / Acid Reflux / heartburn symptoms vary from person to person. While to the best of our knowledge these recipes should not trigger symptoms, only you know what foods are triggers for you. Keep a food diary so that you know which foods are triggers for you, and check the ingredients in each recipe to see if it contains foods that are triggers for you.

Sauces

Arugula Pesto - The lemon juice and garlic may provoke GERD symptoms. Consider making this using garlic from the Roasted Garlic recipe.
Basil Oil - No specific GERD triggers.
Basil Pesto - The lemon juice and garlic may provoke GERD symptoms. Consider making this using garlic from the Roasted Garlic recipe.
Cilantro Oil - No specific GERD triggers.
Cucumber Mint Yogurt - No specific GERD triggers.
Dill Oil - No specific GERD triggers.
Dill Pesto - The lemon juice and garlic may provoke GERD symptoms. Consider making this using garlic from the Roasted Garlic recipe.
Holiday Gravy - No specific GERD triggers.
Low-acid Tomato Sauce - This recipe may be safe for some with GERD symptoms. From Cooking to Reduce the Burn.
Mushroom Jus (Mushroom Gravy) - No specific GERD triggers.
Sauce Royale - No specific GERD triggers.
Thai Peanut Sauce - The rice vinegar is not as acidic as most and those with GERD may be able to use this recipe by eliminating the Tabasco sauce.

Vegetables

Asian Glazed Roasted Eggplant - No specific GERD triggers.
Beer Braised Cabbage - No specific GERD triggers.
Blue Cheese Acorn Squash - No specific GERD triggers.
Bok Choy Slaw - No specific GERD triggers.
Brown Butter Cauliflower - No specific GERD triggers.
Candied Carrots- No specific GERD triggers.
Catalan Spinach - No specific GERD triggers.
Cranberry Bacon Brussels Sprouts - No specific GERD triggers.
Creamed Peas - No specific GERD triggers.
Creamed Shredded Brussels Sprouts - No specific GERD triggers.
Creamy Cauliflower | Low Sodium Version - No specific GERD triggers.
Creamy Cauliflower Lentils | Low Sodium Version - No specific GERD triggers.
Crunchy Broccoli Bites - No specific GERD triggers.
Curried Roasted Squash - No specific GERD triggers.
Green Beans Almondine - No specific GERD triggers.
Herbed Zucchini- No specific GERD triggers.
Holiday Shredded Brussels Sprouts - No specific GERD triggers.
Honey Peas - No specific GERD triggers.
Honey Fennel Carrots - No specific GERD triggers.
Kale with Nutmeg and Honey - No specific GERD triggers.
Lemon Butter Brussels Sprouts - The lemon juice may provoke GERD symptoms in some, but the amount is low enough to be safe for most.
Maple Sage Carrots | Low Sodium Version - No specific GERD triggers.
Mashed Potatoes with Spinach and Garlic - Contains one clove of roasted garlic per serving and should be safe for most.
Mashed Turflower (Caulinip) - No specific GERD triggers.
Minted Carrots | Low Sodium Version - No specific GERD triggers.
Minted Peas - No specific GERD triggers.
Pan Grilled Asparagus - No specific GERD triggers.
Pan Grilled Broccoli - No specific GERD triggers.
Parmesan Squash- No specific GERD triggers.
Parmesan Zucchini - No specific GERD triggers.
Parsnip French Fries - No specific GERD triggers.
Roasted Acorn Squash - No specific GERD triggers.
Roasted Butternut Squash - No specific GERD triggers.
Roasted Cauliflower - No specific GERD triggers.
Roasted Beets | Low Sodium Version - No specific GERD triggers.
Roasted Carrots with Fennel - No specific GERD triggers.
Roasted Parsnips and Carrots - No specific GERD triggers.
Roasted Red Peppers - Some of those with GERD may be able to tolerate roasted peppers when uncooked peppers provoke GERD.
Roasted Root Vegetables - The shallots are roasted enough that they should be safe for those with GERD / Acid Reflux. (Or you could just leave them out.)
Roasted Savory Brussels Sprouts - No specific GERD triggers.
Sauteed Arugula - No specific GERD triggers.
Sauteed Spinach with Apples and Walnuts - No specific GERD triggers.
Sauteed Swiss Chard - No specific GERD triggers.
Sage Brown Butter Rice - No specific GERD triggers.
Shredded Brussels Sprouts | Low Sodium Version - No specific GERD triggers.
Spinach Garlic Goodenough - The roasted garlic should be safe for some with GERD.
Steamed Artichokes - No specific GERD triggers.
Zucchini Pizza Crust - No specific GERD triggers.
Zucchini with Sun Dried Tomatoes | Low Sodium Version - No specific GERD triggers.

Starches

Baked Sweet Potato - No specific GERD triggers.
Baked Potato - No specific GERD triggers.
Barbara's Potato Salad - The vinegar may be a GERD trigger, but there is a small enough amount that it should be safe for those with GERD.
Brown and Wild Rice - No specific GERD triggers.
Brown Rice - No specific GERD triggers.
Brown Rice with Parsley - No specific GERD triggers.
Cajun Yam Fries - No specific GERD triggers.
Celery Mashed Potatoes - No specific GERD triggers.
Cheesy Quinoa | Low Sodium Version - No specific GERD triggers.
Cinnamon Rice | Low Sodium Version - No specific GERD triggers.
Classic Shredded Hash Browns - No specific GERD triggers.
Coconut Rice | Low Sodium Version - No specific GERD triggers.
Couscous - The green onion may be a GERD trigger. Consider leaving this out.
Creamed Corn | Low Sodium Version - The onion may be a GERD trigger, but it should be offset by the creamy consistency.
Creamy Cauliflower Lentils | Low Sodium Version - No specific GERD triggers.
Fondant Potatoes - The garlic is cooked long enough that it should be safe for those with GERD.
French Fries - No specific GERD triggers. From Cooking to Reduce the Burn.
Ginger Mashed Potatoes - No specific GERD triggers.
Goat Cheese Mashed Potatoes with Basil Oil - No specific GERD triggers.
Hasselback Potatoes - No specific GERD triggers.
Holiday Rice Stuffing - The onions are cooked enough that they may be safe for some.
Jasmine Rice | Low Sodium Version - No specific GERD triggers.
Mashed Parsnips - No specific GERD triggers.
Mashed Potatoes with Spinach and Garlic - Contains one clove of roasted garlic per serving and should be safe for most.
Mashed Yams with Mint - No specific GERD triggers.
Mushroom Polenta - No specific GERD triggers.
Papadum - The amount of roasted garlic (if used) is small enough that it should not provoke GERD.
Patatas Bravas - No specific GERD triggers.
Paprika Potatoes - No specific GERD triggers.
Plain Grits - No known GERD triggers.
Plain Mashed Potatoes | Low Sodium Version - No specific GERD triggers.
Poblano Corn Rice - The onions are cooked long enough that some of those with GERD may be able to tolerate this dish.
Porcini Cornbread - No specific GERD triggers.
Porcini Mashed Potatoes - No specific GERD triggers.
Purple Sticky Rice | Low Sodium Version - No specific GERD triggers.
Quinoa with Peas | Low Sodium Version - No specific GERD triggers.
Refried Black Beans - The onions are cooked long enough that they should be safe for those with GERD.
Rice and Lentil Pilaf | Low Sodium Version - No specific GERD triggers.
Roasted Corn on the Cob - No specific GERD triggers.
Roasted Garlic Mashed Potatoes | Low Sodium Version - The garlic may be a GERD trigger, although roasting it may help for some with reflux symptoms.
Roasted Root Vegetables - The shallots are roasted enough that they should be safe for those with GERD / Acid Reflux. (Or you could just leave them out.)
Roasted Yams with Rosemary | Low Sodium Version - No specific GERD triggers.
Romano Grits - No specific GERD triggers.
Saffron Polenta - No specific GERD triggers.
Saffron Rice | Low Sodium Version - No specific GERD triggers.
Shredded Sweet Potato Hash Browns - No specific GERD triggers.
Smoked Gouda Polenta - No specific GERD triggers.
Soy Sweet Potato Wedges - No specific GERD triggers.
Steve's Gluten-Free Cornbread - No specific GERD triggers.
Succotash | Low Sodium Version - No specific GERD triggers.
Sweet Potato Latkes - No specific GERD triggers.
Tahini Cauliflower Salad - The amount of lemon juice in this recipe is small enough that some may be able to tolerate it.
Tarragon Mustard Scalloped Potatoes - The mustard is present in small enough amounts that it should be safe for those with GERD.
Thick Cut Yam Home Fries | Low Sodium Version - No specific GERD triggers.
Warm Potato Salad | Low Sodium Version - No specific GERD triggers.
Whole Wheat Biscuits- No specific GERD triggers.
Wild Rice | Low Sodium Version - No specific GERD triggers.
Wild Rice and Black Beans- This recipe should be safe for those with GERD. There is a small amount of cooked shallot and yellow peppers.

Miscellaneous

Artichoke and Spinach Dip - No specific GERD triggers.
Artichoke Dip - No specific GERD triggers.
Baked Tortilla Chips - No specific GERD triggers.
Candied Pecans - No specific GERD triggers.
Candied Pumpkin Seeds - No specific GERD triggers.
Crispy Quinoa - No specific GERD triggers.
Deviled Eggs - No specific GERD triggers.
Olive Dust - No specific GERD triggers.
Gluten Free Bread Machine Pizza Dough - No specific GERD triggers.
Tapenade - From Cooking to Reduce the Burn.
Gluten Free Whole Grain Pizza Crust - No specific GERD triggers.
Roasted Garlic Hummus - Some of those with GERD can tolerate roasted garlic where they can not tolerate fresh garlic.
Pate - The onions are cooked long enough that they should be safe for most.
Pizza Dough - No specific GERD triggers.
Prosciutto Wrapped Figs - No specific GERD triggers.
Roasted Garlic - Roasting garlic can help some with GERD symptoms be able to tolerate garlic better.
Whole Wheat Pizza Dough - No specific GERD triggers.
Zucchini Pizza Crust - No specific GERD triggers.