A food blog with tasty, feel-good recipes
made especially for those with acid reflux.
Hi there! We’re Dane and Chelsea, the brother/sister team that runs things here at The GERD Chef.
We’re here to share healthy and tasty meals created for those who suffer from symptoms of GastroEsophageal Reflux Disease (aka GERD). Our hope is for others who experience chronic reflux (or just tummy troubles in general) to have access to an abundance of recipes & meal inspiration. Of course, our recipes are not JUST for people who have acid reflux, but also for anyone who wants to live a healthier lifestyle.
Our Stories
Dane
It took me a few years to actually recognize that I was having serious acid reflux issues. What began as having to take an antacid every now and then grew until I couldn’t eat anything without having to take them. I began to develop the feeling that food was stuck in my throat (globus sensation), and I couldn’t get it to go down. One day I realized that I actually dreaded eating anything because I knew I was going to be uncomfortable for hours afterward. That was the final straw. The last few years have been a journey of exploring my habits, learning my specific reflux triggers, and making lifestyle changes that lead to healing.
Here is what has helped me over time:
- stress is my number one trigger, so learning to manage stress better is key
- intermittent fasting creates less opportunity for reflux and more time for gut healing
- identifying triggers like processed foods, and avoiding them like the plague
- taking a short walk or at least getting on my feet for 30 minutes after a meal
Chelsea
I’ve dealt with stomach issues since childhood and those symptoms only got worse during my college years and into adulthood. Bloating, stomach cramping, fatigue after meals, heartburn, and irritability brought on by just feeling miserable. I began to feel anxious about eating, wondering if it would be another meal that caused me pain. It all began to feel exhausting. I tried various OTCs but was finding little symptom relief. I have made various diet changes over the years, but it wasn’t until December 2019 that I really decided to dig deep and find out what the root cause(s) of my symptoms were; it was time to make some real changes to my diet and lifestyle. I’m also a food allergy mom and I don’t want those frustrations for my kids either. That’s why we work so hard here at The GERD Chef to offer recipes that everyone (even your kids) can enjoy and feel good after.
Here is what has helped me over time:
- limiting foods that ferment in the stomach and that are hard to digest
- being more aware of how I’m eating, how much, and when
- implementing practices that help improve gut health
- learning to manage stress/anxiety
Check out this helpful post from our friend Chaunté– Top Tips for People with GERD.
This blog originally started as an Instagram page, @thegerdchef as a way to document a health journey and share resources with others who might be facing the same challenges. The page started growing into an amazing community of GERD and reflux sufferers who can share in both the difficulties and triumphs of healing. The demand for tasty, healthy recipes that don’t trigger reflux led to the creation of this site. We welcome you to this community and hope the recipes and information here help you in your own journey!
A few random facts about us:
- We were born and raised in rural Alaska
- Our dad was an herbalist and owned a health food store when we were growing up. We’re OG health nuts.
- Our career paths would make your head spin. Photographer, fashionista, musician, therapist, entrepreneur, carpenter…
- Our families play outside. Rock climbing, canoeing, hiking, surfing, skating, soccer, and LOTS of swimming.
- There are 10 kids under 18 between our two families. What’s it like when we hang out? Pure chaos. The fun kind, though.
- We’re married to unbelievable people that support our wild ideas and happily eat the weird recipes we try on them.
Let’s get to know each other! Leave a comment below about yourself or your reflux journey!
Disclaimers: We are not doctors and this post is not to be used as medical advice, diagnosis, or treatment. Please consult a doctor before starting a new diet or taking any new dietary supplements.
Thank you for posting beautiful recipes & photos! I have celiac
also lactose intolerant with some type of cheese & regular milk.
Please continue posting your recipes-love them??!!
Thanks so much for your kind words, Liz! I’m excited to share more healthy eats with you!
Hi! April shared this on FB – I am a GERD sufferer….had a hiatal hernia repair surgery about 5 years ago, lately having heartburn issues again. Not a fan of the anti-acid meds just masking symptoms. Also, developed an egg allergy after the surgery, so have had to reflect on diet and eating habits. Really excited to start following your blog and recipes!
Thanks for your comment, Julie! I’m with you there on not being a fan of acid-reducers. I’m thankful for them initially while my body heals, but I don’t want to have to rely on them just so they can partially cover up symptoms. I hope that you can find inspiration from this page while healing!
Thanks for sharing the useful information. It is really a great blog.
http://parijatak.com/discover-best-herbal-remedies-acid-reflux/
Thanks so much, that means a lot!
Thank you so much for taking the time to create this page! I was just diagnosed with LPR and I’m trying so hard to find recipes everyone in my family will enjoy.
Thanks so much, Lori! I’m so happy you’re here! 🙂
Hi, I just got my GERD diagnosis on Friday, yet I was already following you, and now I am even more glad to have these recipes – because they’re also allergy free, along with your insightful comments! Do all doctors just hand you a script and tell you to come back in 30-days?! lol… this sight is helping me so much! Thank you! You are a beautiful person and a beautiful family!
Hi Amy!
Your comment seriously made my day! I’m SO happy to hear that you are enjoying the site. My doctor pretty said the same thing, minus mentioning a follow-up or weaning off of the medication eventually. Thankfully there is hope for healing with diet change and lots of us that are healing to support each other. Thank you for your sweet words and your support – can’t wait to share new recipes and more soon!
I was just diagnosed also. Told to come back to the ENT in 3 months. Really? I would feel better if I had a 2nd visit in 1 month.
Hi Amy!
Thank you for sharing your story. I myself am currently struggling with LPR/Gerd. I have visited many different doctors and have not had any improvements. Until now I just recently found out I’m lactose intolerant and possibly have a parasitic infection. I’m debating whether medications will be good or not. I’m curious to know how your healing process was like?
the page with the top tops for gerd cannot be found my computer staes!
Hi, Faye! I’m sorry to hear that the page won’t load for you. If you are using a computer, I would try clearing your history and cache, then try reloading the page.
I was just diagnosed with LPR this past Thursday. Your food recipes are for GERD which is not quite the same as LPR! Are these recipes good for LPR sufferers also? I have Crohn’s Disease and I am lactose intolerant.
Hi Catherine!
I had LPR symptoms as well, so my recipes are created with GERD/LPR sufferers in mind (I use The Fast Tract Diet as a guideline). That being said, what foods one can tolerate may vary, as our bodies are unique. For example, some people do okay with lemon juice in recipes, while others may have to wait until healing has progressed before introducing it. It can be helpful to keep a food journal to jot down foods that you notice triggering symptoms. If lemon juice does bother you and you see it in a recipe, simply omit and adapt that recipe to suit your needs.
I hope you can find some recipe inspiration here! 🙂
Hi, I have had GERD for a long time I really believe it started getting worse after my don died 14 years ago and in the last few years both of my parents, anyway it doesn’t seem to matter what I eat it bothers me , I find the awd diet by dr avid way to detailed there are so many things I can’t eat on it and ingredients I can’t find. So thank you for sharing your recipes and tips with all of us sufferers
I have LPR. With help from my doctor and books by dr. Kaufman, I’ve been able to get to a point where I am not coughing all the time but it sucks! I am only 33 and dont want to have to live like this the rest of my life. None of my friends really understand either. I am so thankful to find your blog while researching for tomato free pasta sauce!
Hi Amanda,
Just wanted to thank you for taking the time to comment! LPR is SO tough, so I’m glad you’ve found a some relief with the coughing using the Dropping Acid Diet. It can be discouraging for sure, I empathize with you on that. Honestly, the only people I talk with who “get it” are people I engage with on here. Just know you definitely aren’t alone. Also, if you ever feel like eating low acid isn’t cutting it, Fast Tract Diet may be worth considering 🙂 It helped reduce my bloating and pressure on my esophagus immensely. Wishing you the best in healing and hope you enjoy the pasta sauce!
Hi Chaunte! I found your recipe for turmeric rice (I had no idea jasmine was the most easily digested!) which then snowballed into me falling in love with your site! I can’t wait to try your recipes! Making the rice tonight 🙂 I am 32 and have been living with GERD my whole life (plus related GI & dental issues), and have finally come to a point where I realize that I have to be much stricter with my diet if I want to reduce my chances for worse problems developing. Your recipes are going to be so helpful! Much love to you and your family!
Hi Caroline,
Thank you SO much for taking the time to try out the turmeric-coconut rice recipe and also for just stopping by my blog! Your kind words are appreciated so much. I can relate to a lot of what you shared and my heart goes out to you! I hope you enjoyed the rice and I’m looking forward to sharing more tasty recipes with you 🙂
I am beyond thrilled to have stumbled across one of your recipes. I was officially diagnosed with GERD just over a year ago and they are still trying to figure out what else is wrong. The specialist told me he didn’t think any of my lower digestive symptoms were food related and that blew my mind, then I lost all (of what little) confidence I had in him. It has been so hard trying to figure out what my body will or won’t tolerate and how to modify my favorites to fit that. I am extremely thankful and excited to have found this site!
Hi Chaunte!
Thank you for creating this website. I am excited to try your recipes. I was recently diagnosed with Barrett’s Esophagus and pre-diabetes. It’s been hard to separate myself from all of my favorite foods. And it’s been trial and error in regards to figuring out what sets off my acid episodes. Even some “GERD” friendly foods like broccoli do not agree with me.
Thank you for sharing a little bit about yourself, too. I also like the Stars Wars classic trilogy and Rogue One! I thought Rogue One was so well done. My husband and daughter love every one of the Star Wars movies but the three of us were addicted to The Mandalorian.
Take care and thank you again!
Renee ☺️
So glad to have found this page. I have been suffering for a few years now, but the last 18 months have been terrible, my acid reflux has been so bad that on occasion I would wake unable to breath and gasping for air for what seemed like an eternity, then it started to happen during the day at anytime. A few days ago I woke with burning mouth and it just got worse, I tried a few home remedies and yesterday I decided to see my doctor who has prescribed Somac, in the past I refused to take any prescription drugs and I still havent taken this one, but feel I might have too even if its short term just to get on top of this, I have been chewing DGL tablets and taking an over the counter antacid with very little relief. I am now following you on Instagram and Facebook and have signed up for your newsletters. So heres hoping I can totally change my lifestyle ( I have already eliminated a lot of foods over the last few months ) By the way, I love pasta and tomato sauces, so sad I had to give them up but will try your recipe. Many thanks for your help now and in the future.
This blog is truly a God send! I have had a random cough and very tight throat for a few years, slowly getting worse and making me worried that something was seriously wrong. Just a few months ago, my sister suggested that I might be dealing with acid reflux… What?! I’ve never had the classic “burn” that’s associated with it. But after reading a book by Dr. Jonathan Aviv and going to my ENT doctor, it’s exactly what I have. Although the book has several recipes at the end, they are pretty bland and they are only meant for 1 serving…. I’ve got a husband and 5 kids, so it was really stressing me out trying to cook for them and me. Like the Amanda in the last comment, I am only 32 and don’t want to live like this the rest of my life. Just tonight, I was looking for a pasta sauce that was non tomato based and I came across your blog and I am so happy I did…. I’m hoping I can now make healthy recipes that comply to my diet and that the rest of the family can eat too! Thanks for taking the time and energy to help others out ❤️
I am so glad to have stumbled across your blog! I have very bad Acid Reflux along with dairy intolerance and celiac UGH! As you know the doctors only want to give you more medicine. The problem with the PPI’s (Proton Pump Inhibitors) commonly prescribed for Reflux is not meant to take long term and in fact can eventually make matters worse. People are led to believe that if they take a drug for this then they are safe from further damage but NOT true! Acid Reflux is a progressive disease. My last visit to my GI doctor finally pushed me over the edge when he told me to double up on my medicine and also add 2 Pepcid-AC before bed. He never mentioned one thing about diet. I already have the attitude of “Let food be Thy medicine” from years of dealing with other digestive disorders. After that doctors visit I went out and bought The Acid Watcher Diet book from Dr. Johnathan Aviv. This book helped me tremendously but after one month of strictly following the diet I am feeling so much better and now need new recipes to try so I made your recipe for turkey burgers last night and oh WOW! they were delicious and I had no digestive upset! Thank you so much for taking the time and sharing your story and recipes and I look forward to trying ALL the recipes on your blog…
I have a question has anyone’s gotten so bad where it comes up through there nose?
YES! I have experienced this, and what is described as “Wet Gerd”. Its a horribly painful experience, and I sympathize with you.
I have recently been experiencing issues with GERD due to a bacterial infection that caused Gastritis , I feel completely overwhelmed with all of the dietary information as it’s so conflicting I am in the healing process just now and trying to stick to a bland diet , your blog gives me hope that I can return to some natural delicious food as I have never had any reflux issues before this infection so it’s a whole new world for me . Thank you for sharing these wonderful recipes look forward to trying them . I may also look into the fast track diet book for info too ,
The conflicting info can be so frustrating and discouraging… my heart goes out to you and I wish you the best in healing, my friend!
Hi! I’m obsessed with your blog, thank you for sharing!!
I was recently diagnosed with GERD and I’m finding it so hard to accept and make changes.
But I’m so happy I ended up here!
Take care
Hi Gabrielle,
It is SO hard. But, I am SO happy you found the blog and hope you can take away some yummy recipe inspiration!
Hi! I was just recently diagnosed with GERD about a month ago. I have probably had it for a long time though not realizing it. It’s played a major role in panic attacks and was really aggravated after a very stressful year (as I am sure it has been for most). l started omeprazole and Pepcid AC this past summer which provided very little relief until I started doing some of my own research and making significant changes to my diet. I have two amazing little girls, (which looking back I now realize that I had severe GERD symptoms during both of my pregnancies that my doctors ignored and mistook for morning sickness). Like you, I feel I was given very little direction on how to manage this , so I am very excited to start using your BLOG as a resource for recipes!
Hello Chaunte,
Just came across your site as I am researching recipes for GERD/silent reflux . I have been dealing with this all of my life, but was officially diagnosed about 15 years ago. I have several food allergies (lots of allergies), asthma and kidney stones. I am trying to find a balance between all three. Looking forward to trying out some of your recipes and website! Thank you!
Hello Chaunté,
I have been suffering in silence for about 6 years now. I was young when I received the diagnosis, and didn’t pay any mind to it. I was under the assumption that – “If I take this medication when I need to, everything will be fine”….
After 6 years, trips to the ER, and discovering that medication alone isn’t going to cut it anymore, I have come to your blog. Recently, my partner has begun to feel symptoms of Gastroesophageal Reflux Disease (Gerd). I’m having anxiety now, thinking “what if my carelessness has made them the same as I am? Can I willingly put them through this as well, knowing how it’s affecting me?” I needed to re-access my attitude about this, and take this more seriously.
I want to reach out and say THANK YOU. I’ve been struggling with how to manage, with all of these extreme dietary changes. The list of omittance in regards to my normal eating habits is LONGG… and that made me emotional. Seeing that there are ways to enjoy some of the things you love about food, without too much compromise, makes me feel more confident about this decision. Changes need to happen, and I’m fortunate to have found this blog.
So again, from the bottom of my heart, THANK YOU.
I am suffering with Barretts esophagus and a hiatal hernia, I was so happy to find your site! Thank you!!!
Hi. I have a condition similar to GERD. It’s LMP or something. I don’t have pain but do have a lot of acid that comes up from my stomach to my esophagus because the muscle between the two softens and isn’t tight enough. This started during my third week of COVID over a year ago. I would appreciate your adding me to your blog distribution list. Factoids: I live in Colorado’s Front Range where the weather is dry; I’m 65 yo; disappointed that my diet is so bland and I still haven’t beat this; hopeful that your blog will help me in both counts. Take care.
greetings! so happy to have found your site and that you are willing to share your adventures and healing foods and recipes. i would like you to ad me to your blog please. i look forward to trying your recipes and reading more on your site. ty for all you do! Judi
Hi…its me again! i have been browsing some of your recipes; i also learned of the 2 products you recommended (thank you) and have ordered them both. The Dr. Formulated enzymes and the DGL licorice root extract. i hope you continue to add recipes to your site as it seems challenging to find safe recipes. i like that you add your comments as to what can be omitted if bothersome. i do not tolerate garlic at all…..and onions only moderately. again…..so wonderful to be on board your site! Blessing to you both! Have a Merry Christmas! Judi
I hope those supplements are so helpful! If you get a chance to let us know after you’ve had a chance to get consistent with them that would be great.
hi……i have the supplements now and have used them both a few times. i have noticed a definite improvement. ty! i notice one is for bloating, the other for pain. would a person take both pills for the same meal? does it depend, i would guess, on what the meal is? there is so much to learn, i thank you for your time and help. greatly appreciated! Judi
Hi, Judy! Yes, as I understand it those are safe to take together with meals. That’s what has worked well for me!
thank you. Happy New Year!!
I started this journey well I guess a very, very, very long time ago. You see my dear late daddy was a worry wart, so I guess he felt it necessary to leave that to me. LOL!!! Well it isn’t fun taking after him that way. I worry SO much, I worry when I don’t have anything to worry about!!! It all came to a head last year about June/ July. It started with lawn care and lawn problems, oral problems, feminine problems, my husband’s colitis, our senior kitty, etc, etc. etc. I was actually suffering with burning mouth syndrome, when my dr. suggested going to a GI. I called my hubby’s GI and he scheduled for me to have my stomach scoped, which was this past Tues. and now I am just waiting for the results. I am cooking your “Chicken, rice and vegetable soup, as I’m typing. It smells and tastes wonderful. I can’t wait to try some of your other recipes
Let us know how it turns out, Elizabeth!
I am so thankful to have stumbled onto this site. After losing my mom unexpectedly on New Years Day, I have been struggling with a whole host of physical problems due to overwhelming grief. I have never struggled with heart burn (although I have multiple digestive issues and am a cancer survivor), but all of the sudden I have had that horrible sensation of something swollen or stuck at the base of my esophagus. My doctor put me on a temporary prescription for pantaprozole, but I don’t want to take it. My poor mama was on proton pump inhibitors for years and years and when she was in the hospital they discovered hundreds of polyps in her stomach (not the cause of her death though). I will be following here and trying the supplements and recipes…thank you so much for all the information!
So sad to hear about your mom’s passing! And to have the pain and frustration of reflux on top of it is so hard. I hope there are some resources here that can offer you some relief, Anna Marie. Best!
Hi. Would you have a menu plan to start a beginner, like myself out? Thank you!
Hello- I’ve been following your site for quite a while now. thank you for posting all these wonderful recipes and information. My question is what happened to Chaunte who used to have this site? It is now two different people Dane and Chelsea. Replies on this page were from Chaunte but now say The Gerd Staff. Can you explain?
Hi, Jane! Chaunte got super busy being a mom of a little one and didn’t have enough time to keep up with things, so we (Dane and Chelsea) took things over to continue the work she’s been doing.
Hi, I found your site through a mention in an article about natural remedies for GERD. In college, I learned I had Gastritis. I’ve managed it for years. Sometimes it was very painful, other times it was just annoying. I thought it was under control until about 7-8 years ago, I developed intermittent pains in my chest. I was afraid it was something more serious. Turns out it was Acid Reflux. I basically ignored it and continued living my life. Fast forward to the present day, it has progressed quite a bit. For this reason and others, I want to make intentional changes to manage this and my life in general. Thank you for sharing.
Thanks for sharing, Maureen! So sorry things have progressed. Hope that the content here can offer some help.
I’ve just discovered your site and look forward to trying some of your recipes, so thank you so much for sharing them. It’s been more than 10 years since my GERD diagnosis, and I’ve generally got it under control and with minimal medication, but my husband is still in the weaning off meds stage and struggling to keep it under control, so he’s very keen to check out your recipes!
Your ‘about’ sections really resonated as well – anxiety/stress is a key trigger for both of us and I think it’s good to highlight that for many people with GERD, it’s a combination of what and how you eat, as well as looking after your mental health that is needed for recovery and ongoing management.
Keep doing what you’re doing – thank you!
Thanks for sharing, Vix! You’re absolutely right, mental health is such an overlooked link to GERD wellness.
I am so very happy to have found your site. I am in my 60’s and have dealt with GERD more than half my life. I’ve endured so many tests and medications, to no avail; been told to eat this – not eat that. Drink this special shake. At my latest endoscopy/colonoscopy in March I was told I now had developed Barrett’s esophagus. That was devastating, although I should say not unexpected as I vomit more nights than not. I am back on track with not eating after 6 pm. I feel like I am in “food jail”. THEN, I found your site and your recipe for Nomato sauce. Made it and felt like I had died and gone to heaven. Even my Italian husband liked it. Thats saying a lot. I plan to make it again and take part of it to make Nomato salsa to have with my gluten free dairy free chips. You have given me hope that I can actually eat. LOL. 🙂
Thank you for sharing, Randi! It sounds like things have been so difficult for you. This journey can be disheartening, to say the least. Really glad the Nomato sauce is a good fit. We love it!