If you struggle with acid reflux, you’ll know how frustrating it can be to navigate food choices. But did you know that simple, nourishing meals can help ease symptoms naturally?
These gentle, gut-friendly recipes are designed to support digestion, reduce inflammation, and keep reflux triggers at bay—without sacrificing taste! From a soothing ginger oatmeal bowl to a gut-healing bone broth soup, these meals provide comfort while helping your body heal.
Plus, I’ll share why ingredients like stewed apple, bone broth, and ginger are powerful for digestion.
Soothing Ginger & Oatmeal Breakfast Bowl
A simple, gut-friendly breakfast to start your day without triggering reflux.
Ingredients:
½ cup rolled oats (gluten-free if needed)
1 cup almond or oat milk
½ teaspoon ground ginger (anti-inflammatory)
½ teaspoon cinnamon (aids digestion)
1 teaspoon raw honey (optional)
Sliced banana, blueberries or stewed apple
Instructions:
Cook oats in milk (coconut or almond optional) over low heat, stirring occasionally.
Add ginger and cinnamon while cooking.
Top with banana or stewed apple for natural sweetness.
Drizzle with honey if desired.
Why It Helps: Ginger and cinnamon aid digestion and reduce inflammation.
Stewed apple is rich in pectin, a soluble fibre that soothes the digestive tract, supports gut health, and helps absorb excess stomach acid. Plus, it acts as a natural, healthy sweetener without triggering reflux like refined sugars can.
Alkalising Green Smoothie
A refreshing, non-acidic smoothie that
soothes digestion.
Ingredients:
1 cup coconut water or filtered water
½ frozen banana (gentle on the stomach)
½ cup cucumber (alkalising)
½ avocado (healthy fats to protect the gut lining)
Handful of spinach (rich in magnesium proper LOS functioning)
½ teaspoon grated ginger (soothing anti inflammatory)
Instructions:
Blend all ingredients until smooth.
Enjoy immediately.
Why It Helps: Hydrating, anti-inflammatory, and free from acidic fruits that trigger reflux.
Gut-Healing Chicken & Rice Soup
A light, easy-to-digest meal that soothes the stomach.
Ingredients:
1 cup shredded chicken (organic if possible)
4 cups homemade bone broth (or shop bought organic)
½ cup cooked rice (brown)
½ cup finely chopped carrots
½ cup finely chopped courgette
1 teaspoon fresh ginger, grated
½ teaspoon turmeric (anti-inflammatory)
Fresh parsley for garnish
Instructions:
Sauté carrots and zucchini in a little olive oil.
Add broth, chicken, ginger, and turmeric.
Simmer for 10 minutes, then stir in cooked rice.
Garnish with parsley and serve warm.
Why It Helps: Broth and ginger soothe the digestive tract, and turmeric reduces inflammation.
Gentle Baked Salmon with Steamed Vegetables
A nutrient-dense, reflux-friendly dinner.
Ingredients:
1 fillet wild-caught salmon
1 teaspoon extra virgin olive oil
½ teaspoon dried oregano
1 teaspoon lemon zest (not juice)
Steamed green veg for serving with EVOO and celtic salt
Instructions:
Preheat oven to 180°C (350°F).
Brush salmon with olive oil and sprinkle with oregano and lemon zest.
Bake for 15–20 minutes until flaky.
Serve with steamed vegetables.
Why It Helps: Omega-3s from salmon reduce inflammation, and steamed veggies are easy on digestion.
Aloe & Ginger Herbal Tea
A soothing tea to calm acid reflux naturally.
Ingredients:
1 cup warm filtered water
1 teaspoon aloe vera juice (food-grade)
½ teaspoon grated ginger
½ teaspoon chamomile flowers (optional)
½ teaspoon raw honey (optional)
Instructions:
Steep ginger and chamomile in warm water for 5 minutes.
Strain and stir in aloe vera juice.
Sweeten with honey if desired.
Why It Helps: Aloe vera soothes the oesophagus, while ginger and chamomile support digestion.
These gentle, nourishing recipes help reduce reflux symptoms while supporting overall gut health and repair.
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