Cooking for a GERD / heartburn diet

I’ve always enjoyed the challenge of making food for somebody with allergies or on doctor’s orders to restrict their diet, but this is really hard. Foods that tend to increase stomach acid include:

  • tomatoes
  • onions
  • garlic
  • butter
  • lard
  • oil
  • significant amount of any other fat
  • chiles
  • black pepper
  • cheese
  • sausage
  • bacon
  • any other fatty meat
  • vinegar
  • citrus
  • mayonnaise
  • sour cream
  • chocolate
  • carbonated beverages
  • caffeinated beverages

Which basically empties my usual bag of tricks for making things taste good.

Foods that can reduce stomach acid include:

  • whole grains
  • root vegetables
  • green vegetables
  • cauliflower
  • fennel
  • celery
  • ginger
  • cucumber
  • lettuce
  • nuts
  • bananas
  • melons

So a lot of Japanese recipes fit the bill.

Simple grilled / broiled / braised meat with steamed vegetables and brown rice / quinoa / farro.


Hippie brown rice bowl a la the old macrobiotic fad diet.

I made a soup with kale, spinach, cannellini, chicken broth, rice, and a lot of good soy sauce to give it some flavor. It was the worst thing I’ve ever made that wasn’t a mistake.

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When P. was on Low FODMAP we subbed baby bell peppers (and regular ones) for onions. It wasn’t perfect… but it fit the bill in a lot of cases.

A friend suggested asofetida as a substitute for garlic and onions.

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