10 Best Comfort Food Recipes for Acid Reflux Relief

Chicken and Rice Soup

A comforting classic, this Chicken and Rice Soup is gentle on the stomach and ideal for those with acid reflux.

Ingredients

• 1 tablespoon olive oil
• 1 small onion, chopped
• 2 carrots, diced
• 2 celery stalks, diced
• 1 garlic clove, minced
• 4 cups low-sodium chicken broth
• 1 cup cooked chicken breast, shredded
• 1 cup cooked white rice
• Salt and pepper to taste
• Fresh parsley for garnish

Cooking Method

1. Heat olive oil in a large pot over medium heat.
2. Add onion, carrots, and celery, sauté until softened, about 5 minutes.
3. Stir in garlic and cook for an additional minute.
4. Pour in the chicken broth and bring to a gentle simmer.
5. Add shredded chicken and cooked rice, seasoning with salt and pepper.
6. Simmer for another 5-10 minutes.
7. Garnish with fresh parsley before serving.

Baked Sweet Potato with Yogurt

This delicious dish combines the soothing properties of sweet potatoes with the probiotic benefits of yogurt.

Ingredients

• 2 large sweet potatoes
• 1 cup plain Greek yogurt
• 1 tablespoon honey
• 1 teaspoon cinnamon

Cooking Method

1. Preheat oven to 400°F (200°C).
2. Wash sweet potatoes and pierce with a fork.
3. Bake on a baking sheet for 45-60 minutes, or until tender.
4. Mix yogurt, honey, and cinnamon in a small bowl.
5. Slice open baked sweet potatoes and top with yogurt mixture.

Oatmeal with Bananas and Almonds

Start your day right with this heartwarming Oatmeal, which is both filling and easy on sensitive stomachs.

Ingredients

• 1 cup rolled oats
• 2 cups water
• 1 banana, sliced
• 1 tablespoon almond butter
• 1 tablespoon sliced almonds

Cooking Method

1. In a pot, bring water to a boil and add oats.
2. Reduce heat and simmer until oats are cooked, about 5 minutes.
3. Stir in banana slices and almond butter.
4. Serve topped with sliced almonds.

Quinoa and Vegetable Stir-Fry

Packed with nutrients, this quinoa dish is a light yet satisfying meal for anyone experiencing acid reflux.

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 tablespoon olive oil
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 cup broccoli florets
• 1 tablespoon low-sodium soy sauce

Cooking Method

1. Rinse quinoa under cold water.
2. In a pot, bring water to a boil and add quinoa, cooking for about 15 minutes.
3. Heat olive oil in a skillet and sauté bell pepper, zucchini, and broccoli for 5 minutes.
4. Add cooked quinoa and soy sauce, stir-fry for another 2 minutes.

Turkey and Spinach Meatballs

These baked turkey meatballs are a leaner alternative to traditional recipes and are gentle on the digestive system.

Ingredients

• 1 pound ground turkey
• 1 cup spinach, finely chopped
• 1/2 cup breadcrumbs
• 1 egg, beaten
• 1 teaspoon dried oregano
• Salt and pepper to taste

Cooking Method

1. Preheat oven to 375°F (190°C).
2. In a bowl, mix turkey, spinach, breadcrumbs, egg, oregano, salt, and pepper.
3. Form mixture into balls and place on a baking sheet.
4. Bake for 20-25 minutes until cooked through.

Ginger Carrot Soup

This soothing soup combines the anti-inflammatory properties of ginger and carrots for a feel-good meal.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 4 large carrots, peeled and chopped
• 1 tablespoon fresh ginger, grated
• 4 cups low-sodium vegetable broth

Cooking Method

1. Heat olive oil in a large pot over medium heat.
2. Add onion and carrots, cooking until softened, about 10 minutes.
3. Stir in ginger and cook for an additional minute.
4. Add vegetable broth and bring to a boil, then simmer for 20 minutes.
5. Blend until smooth before serving.

Apple Cinnamon Rice Cakes

These simple snacks provide a gentle sweetness and are easy on the stomach.

Ingredients

• 2 rice cakes
• 1 apple, thinly sliced
• 1 teaspoon cinnamon
• 1 tablespoon honey

Cooking Method

1. Arrange apple slices on rice cakes.
2. Sprinkle with cinnamon.
3. Drizzle honey on top before serving.

Zucchini Noodles with Pesto

Swap traditional pasta for zucchini noodles in this light yet flavorful dish.

Ingredients

• 2 zucchinis
• 1/4 cup pesto
• 2 tablespoons pine nuts, toasted

Cooking Method

1. Use a spiralizer to create noodles from zucchini.
2. Toss zucchini noodles with pesto in a bowl.
3. Top with toasted pine nuts before serving.

Lentil and Rice Pilaf

A hearty and nutritious dish, this Lentil and Rice Pilaf provides a satisfying texture without causing discomfort.

Ingredients

• 1 cup lentils
• 1 cup basmati rice
• 1 tablespoon olive oil
• 1 onion, diced
• 2 cups vegetable broth

Cooking Method

1. Rinse lentils and rice under cold water.
2. In a pot, heat olive oil and sauté onion until translucent.
3. Add lentils, rice, and vegetable broth, bringing to a boil.
4. Cover and simmer for 25 minutes, or until lentils and rice are tender.

Banana Smoothie

This easy-to-make Banana Smoothie is a refreshing drink that can help soothe acid reflux symptoms.

Ingredients

• 1 banana
• 1 cup almond milk
• 1 tablespoon honey
• 1/2 teaspoon vanilla extract

Cooking Method

1. In a blender, combine banana, almond milk, honey, and vanilla extract.
2. Blend until smooth and creamy.
3. Serve chilled.