Acid reflux recipes
Eating well with acid reflux doesn't mean bland. These reflux-friendly ideas are mild, lower-fat and easy — and the Reflux Kitchen app can turn whatever is in your kitchen into one more.
What makes a recipe reflux-friendly
Three things do most of the work: gentle cooking (bake, steam, poach or grill instead of frying), moderate fat (skip heavy cream sauces and lots of butter), and low acidity and spice (go easy on chili, raw onion and garlic, citrus and tomato). Mild herbs like parsley, dill and basil add flavor without the heat. Keep portions sensible and you've covered the basics.
Reflux-friendly recipe ideas
Chia oat pudding with pear
Creamy, make-ahead breakfast topped with soft pear.
Oven salmon with fennel & potatoes
Mild fish, gently roasted — a calm, filling dinner.
Creamy pumpkin & potato soup
Smooth, low-fat and soothing for a sensitive stomach.
Banana oat pancakes
Naturally sweet, low-acid, quick to make.
Herb chicken with rice & zucchini
Lean protein with mild, well-cooked vegetables.
Pear & vanilla compote
A gentle sweet without citrus or chocolate.
Ideas by meal
Breakfast: oatmeal with banana or pear; chia oat pudding; banana oat pancakes. Lunch & dinner: baked salmon or white fish with potatoes and steamed vegetables; herb chicken with rice and zucchini; smooth pumpkin or carrot soup. Sweets: pear or apple compote, baked banana, or mild rice pudding with low-fat or plant milk. Build any of them from the reflux-friendly foods list.
Out of ideas? Cook from what you have.
Type or photograph your ingredients and get a gentle, reflux-friendly recipe in seconds — built around your own triggers. Plus 60+ curated recipes to browse.
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Simple cooking tips for reflux
- Swap the method: bake, steam or poach instead of deep-frying.
- Flavor without heat: mild herbs, a little olive oil, gentle spices you tolerate.
- Rethink the sauce: creamy potato or pumpkin instead of tomato-based.
- Mind the portion: a moderate plate, eaten slowly, beats an overfull one.
General information, not medical advice. Reactions are individual — see our foods to avoid and foods to eat guides.
Frequently asked questions
What recipes are good for acid reflux?
Reflux-friendly recipes are mild, lower-fat and non-spicy: oatmeal and chia puddings, baked mild fish with potatoes, chicken with rice and cooked vegetables, smooth vegetable soups, and low-acid fruit desserts like pear compote. Gentle cooking and moderate portions matter as much as the ingredients.
What can I cook for dinner with acid reflux?
Good reflux-friendly dinners include baked salmon or mild white fish with potatoes and steamed vegetables, herb chicken with rice and zucchini, or a smooth pumpkin soup. Keep it earlier and lighter, and avoid heavy frying, lots of onion and garlic, and spicy sauces.
What's a quick reflux-friendly breakfast?
Oatmeal with banana or pear is quick, warm and gentle. Banana oat pancakes, whole-grain toast with a little low-fat cheese, or plain low-fat yogurt with soft fruit are also fast and reflux-friendly.
How do I make a recipe reflux-friendly?
Bake, steam, poach or grill instead of frying; keep fat moderate; skip chili, raw onion and garlic, and heavy cream sauces; and lean on mild herbs for flavor. Swap citrus and tomato for low-acid options, and keep portions sensible.
Are there reflux-friendly desserts?
Yes — low-acid fruit does the work. Pear or apple compote, baked banana, or a little rice pudding made with low-fat or plant milk are gentle sweets. Go easy on chocolate, citrus and very rich, buttery bakes.
How does the Reflux Kitchen app create recipes?
You enter the ingredients you have — by typing, describing them, or taking a photo — and the app suggests a gentle, reflux-friendly recipe that respects the triggers, allergies and intolerances in your profile. You also get 60+ curated recipes to browse.
Sources
This guide reflects widely accepted dietary and lifestyle guidance from established medical bodies. It is general information, not medical advice.
- Acid Reflux (GER & GERD) in Adults — NIDDK — National Institutes of Health
- Gastroesophageal reflux disease (GERD) — Mayo Clinic
- Acid Reflux / GERD — patient resources — American College of Gastroenterology