GERD Friendly Cooking Techniques

GERD Friendly Cooking Techniques

As most of you are aware, GERD and reflux put a serious damper on your enjoyment of food. Fortunately, by adopting certain GERD Friendly Cooking Techniques, you can create delicious meals that are gentle on your digestive system.


a steaming basket filled with broccoli


In this post, we will delve into a variety of GERD-friendly cooking techniques that allow you to savor flavorful dishes without triggering discomfort. By making a few simple adjustments, you can embark on a culinary journey that leaves you satisfied and heartburn-free.




Steaming is a versatile and health-conscious cooking technique that retains the natural flavors and nutrients of ingredients while minimizing the risk of heartburn. By using steam to cook food, you can avoid the need for excess oil or fat, reducing the potential for triggering acid reflux.


Steamed vegetables, fish, and chicken are all excellent choices for heartburn-friendly meals. Consider investing in a steamer basket or a bamboo steamer to make steaming a regular part of your cooking routine.


Try our Ground Turkey Teriyaki Bowls with steamed cauliflower rice!



mixed colorful vegetables being grilled





Grilling is another fantastic cooking technique that adds smoky flavors to your dishes without causing heartburn. When grilling, opt for lean cuts of meat and remove excess fat, as fatty foods can contribute to acid reflux.


Marinating your meats in low acid or sauces before grilling can tenderize them and enhance their flavors. Additionally, grilling fruits and vegetables like potatoes, zucchini, or bananas can create delicious side dishes or even delectable desserts.


Our recipe for Beef Kebobs is perfect for grilling season!


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a pan of baked chicken and vegetables





Baking offers a multitude of heartburn-friendly possibilities. By choosing low-fat ingredients and reducing the use of spices that may trigger acid reflux, you can create flavorful dishes that won’t cause discomfort.


Replace heavy cream and butter with alternatives like low-fat milk, yogurt, or applesauce to reduce the fat content in baked goods. Opt for whole grains, such as whole wheat flour, which provide fiber and help regulate digestion.


Baking vegetables or fish en papillote, a technique where the food is sealed in parchment paper or foil, is a great way to lock in moisture and flavors while avoiding added oils or fats.


Looking for your new favorite baked fish recipe? Check out our Honey Pecan Crusted Salmon!


Here’s a set of baking dishes that I love and use literally all the time. You may love them too!amazon baking set
a brown plate with poached egg filled avocado's





Poaching involves gently cooking food in liquid, often at a lower temperature. It is a gentle cooking method that retains the natural flavors and textures of ingredients without introducing excessive fat. Poached chicken, fish, or eggs can be flavorful and easily digestible, making them ideal for those prone to heartburn.


You can also experiment with different liquids such as broth, wine, or infused water to add a subtle depth of flavor to your poached dishes. The poaching liquid can also be used to create a delicious sauce to accompany your meal.



a stir fry pan filled with mixed vegetables





Stir-frying is a quick and healthy cooking technique that allows you to retain the nutrients and flavors of ingredients while minimizing the use of oil. When stir-frying, choose lean proteins like chicken, shrimp, or tofu, and an array of vegetables that are easy on the digestive system, such as broccoli, zucchini, or carrots.


Use a small amount of heartburn-friendly oil, like sesame oil or olive oil, and avoid adding excessive spices or hot peppers that could trigger acid reflux. Keep the cooking time brief to maintain the texture and crispness of the vegetables, resulting in a vibrant and heartburn-friendly stir-fry.


One of our most popular recipes is a fantastic stir fry. Try Pad Pak Thai for dinner tonight!




Living with heartburn doesn’t mean you have to sacrifice the pleasure of enjoying delicious meals. By incorporating heartburn-friendly cooking techniques into your culinary repertoire, you can explore a world of flavors while keeping discomfort at bay.


Steaming, grilling, baking, poaching, and stir-frying are all fantastic options to create mouthwatering dishes that won’t exacerbate acid reflux. Experiment with various ingredients, seasonings, and flavor combinations to find your favorites.


Remember, it’s essential to listen to your body and identify any specific triggers that may cause heartburn. While these cooking techniques can help reduce the risk, individual responses may vary. Consulting with a healthcare professional or a registered dietitian can provide personalized guidance to manage your heartburn and maintain a healthy, enjoyable relationship with food.


Embrace these heartburn-friendly cooking techniques, and embark on a delightful culinary journey that leaves you satisfied and comfortable.



More GERD friendly recipes from The GERD Chef…


Tomato-Free Pasta Sauce

Tofu Queso

Skillet Turkey Meatballs in Mushroom Gravy


Hiatal Health for Heartburn and Acid Reflux Ad

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