30 Vegan GERD Recipes
Looking for GERD friendly recipes that are also plant-based and healthy? I’ve got you covered with my top 30 vegan GERD recipes in a variety of categories, from salads and soups to GERD friendly dinner recipes and side dishes.
Do you suffer from heartburn or acid reflux? You’re not alone! An estimated 20% of the population has gastroesophageal reflux disease, otherwise known as GERD—a chronic condition marked by persistent acid reflux condition. This frustrating health issue is caused when the esophageal sphincter—a tube that allows food to move to your stomach and then shuts to prevent it from coming back up—relaxes, allowing the food you eat to push back up and cause acid reflux or heart burn. The good news is that diet plays a key role in helping you manage those GERD symptoms, such as burning in the throat or chest, cough or sore throat, feeling like food is stuck in your throat, regurgitation, trouble swallowing, and voice changes. By avoiding a few diet triggers and eating more GERD friendly foods, you can live more comfortably. I get so many requests for GERD friendly recipes, which is why I put together this list of my favorite 30 vegan GERD recipes showcasing a variety of categories, including soups, salads, breads, cereals, desserts, main dishes, and side dishes. Plus, I’m sharing my GERD diet tips, too.
Foods to Limit on a GERD Diet
If you’re eating to manage GERD, try limiting the following foods, which can be triggers for many people. Note: not all of these foods may affect people in the same way. It’s important to identify the foods that trigger acid reflux for you, personally, in order to avoid over-restricting foods unnecessarily.
- Fatty and fried foods, which tend to linger in the stomach longer
- Spicy foods, such as those that contain chili powder, chili oil, white and black pepper, and cayenne pepper
- Acidic foods, such as citrus (lemons, oranges, grapefruit, limes), vinegar, and tomatoes, may intensify heartburn.
- Coffee, chocolate. and caffeine relax the valve at the end of the esophagus.
- Alcohol, including wine, beer, and spirits may also relax the esophageal valve.
- Mint, in particular peppermint, may lead to esophageal valve relaxation.
- Carbonated beverages, including sodas and seltzers, may cause pressure in the digestive system.
- Large meals and late-night eating can also push that stomach acid up.
Good GERD Eating
Try these diet rules to manage GERD.
- Eat smaller more frequent meals; cut regular meals into smaller portions consumed with greater frequency.
- Maintain a healthy weight, which can significantly help you manage symptoms.
- Don’t lie down after eating because gravity helps keeps acid in the stomach after eating, instead of pushing it up. Avoid eating during the three to four hours before bedtime.
- Avoid vigorous exercise after eating, as strenuous physical activity within a couple of hours of eating can push acid into your esophagus.
Learn more about plant-based GERD friendly eating here.
30 Vegan GERD Recipes
Try these GERD friendly plant-based recipes. Note, some may contain black pepper, lemon juice or vinegar, but simply remove those ingredients if they are triggers for you.
Black Lentil Pesto Salad with Butternut Squash And Brussels Sprouts
Rainbow Peanut Slaw with Mandarin Dressing
Soups
Easy Kabocha Squash Soup with Miso
Roasted Butternut Squash Soup with Hazelnuts
Fennel Carrot Soup with Ginger and Turmeric
Entrees
Vegetable Stir-Fry with Forbidden Rice
Stir-Fried Thai Tofu Sorghum Bowl
Vegan Pot Pie with Sage, Lentils and Mushrooms
Open Face Beet Fennel Sandwich
Side Dishes
Instant Pot Vegan Mashed Potatoes
Mashed Potatoes and Heirloom Carrots with Basil, Garlic, and Olive Oil
Vegan Jansson’s Temptation (Swedish Potato Casserole)
Cereals, Breads, Desserts
Berry Bowl With Quinoa and Walnuts
Chia Seed Pudding with Berries
Double Coconut Banana Bread Muffins
For other plant-based recipe collections, checkout the following:
- 20 Plant-Based Nourish Power Bowl Recipes
- Top 40 Plant-Based Cauliflower Recipes
- 50 Beloved Vegan Entrees Recipes
- 20 Plant-Based Skillet Meal Recipes
- 15 Plant-Based Avocado Toast Recipes
- 20 Plant-Based Bowls Under 500 Calories
- 45 FABULOUS Plant-Based Stir-Fry Recipes.
- 40 TOP Plant-Based Canned Tomato Recipes
More Tools for Eating and Living the Goodness
I recently have a lot of digestive issues so working on eating nutritionally dense meals while healing my gut. I am absolutely impressed with these dishes and CANNOT Wait to start incorporating them! Thank you so much!
So excited to have found these recipes! I had heard that onions and garlic are GERD triggers and I may be experiencing that. Do many of your recipes include these ingredients? Do you have suggested substitutions?
Yes, many people with GERD have individual triggers. If onions and garlic are a trigger for you, these ingredients can be omitted from my recipe. You can replace it with other nonacid vegetables, such as bell peppers, asparagus, and fennel. As well as herbs, such as cumin, ginger, and oregano.