Holidays are knocking on our doors and the air is filled with the delicious smell of freshly baked cookies. Our streets and homes look festive and, everywhere you look, there is food that can trigger heartburn and does not fit an acid reflux diet.
I created this guide so you can enjoy Christmas dinner and the holidays without triggering your acid reflux. In this guide you will find appetizers, a main dish, a few side dishes and a few dessert options that are acid reflux-friendly and fit a GERD diet. All recipes come from my own kitchen and they are not made by AI.
I worked as a nurse in the gastro department and I used that knowledge while creating these recipes. I also tested every recipe on myself, since I have GERD too (I was diagnosed with GERD at the age of 15). For every recipe I include portion suggestions so you can safely enjoy them too.
Before we start talking about acid reflux recipes, I would like you to know that an acid reflux diet is not only about avoiding certain foods or eating low-acid meals. There are many things related to your lifestyle and the way you eat. These are my tips on surviving the holidays with acid reflux and GERD.
I know that an acid reflux diet can feel restrictive and sometimes boring, and that holidays can feel extra tough. Luckily, there are ways to enjoy flavorful food that still feels festive and delicious. While I was developing these holiday recipes for a GERD diet, I used the knowledge that I gathered while working as a nurse in the gastro department and my own personal experience with acid reflux. You should be able to enjoy these recipes without many issues if you keep your portions smaller and follow the tips I shared above.
Hummus without Tahini
Hummus without Tahini is one of my favorite snacks or appetizers during the holidays or at any time of the year. It is creamy, made without oil or tahini, and a perfect acid reflux-friendly recipe. I eat about one tablespoon of Hummus with a few carrot or celery sticks between meals. This way I do not shock my stomach when it is time for lunch or dinner.
Turkey Pot Roast
Turkey Pot Roast is one of the best main dishes for enjoying a holiday meal when you have GERD. You will want to use boneless, skinless turkey breast (do not use the preseasoned ones), or you can use boneless, skinless chicken breast instead in this acid reflux-friendly recipe. The covered pot allows the turkey and vegetables to steam gently in their own juices, which makes the meat tender and keeps the dish low in fat. In the last few minutes, you broil the top to add a little crunch. Turkey Pot Roast is a one-pot meal where you get juicy meat and flavorful vegetables. When it is time to eat, I usually have one to two thin slices of turkey breast and a spoonful of the roasted vegetables.
Turkey Gravy
Gravy is one of the must-haves when it comes to holiday meals, but usually it is too heavy and it can cause acid reflux. After analyzing a bunch of gravies, I realized that I could create an acid reflux-friendly Gravy. Gravy is made from the drippings and juices that meat releases while it is roasting and this is the base. In my Turkey Pot Roast, the covered pot allows the turkey and vegetables to steam gently in their own juices and during this process there will be flavorful leftover juice with a small amount of drippings. This creates a low-acid and low-fat base for Gravy and all you have to do is add flour and a bit of water to create an acid reflux-safe Gravy. When it is time for a meal, I drizzle one to two teaspoons of Gravy over my plate. It is enough for me to enjoy it without upsetting my digestion.
Turkey Stuffing
Turkey Stuffing is another must-have for the holiday table. No matter how delicious it is, it can really make your reflux worse. After some thinking, I came up with a GERD-diet-safe Turkey Stuffing. It has a sweet flavor with a hint of zesty notes and a touch of sage. I did not make it with stock or broth because they contain fat and can make it harder to digest. This Cranberry Turkey Stuffing pairs well with roasted turkey or chicken breast and you can serve it alongside my Turkey Pot Roast. When it comes to mealtime, I usually eat one spoonful of Turkey Stuffing per meal.
Green Bean Casserole
Green Bean Casserole is another holiday classic, but it does not fit an acid reflux diet because of fried onions and cream soup. The good news is that green beans are gentle on the stomach and with a few adjustments you can enjoy this dish. This Green Bean Casserole is creamy, flavorful and completely holiday ready and it fits an acid reflux-friendly GERD diet. When it comes to mealtime, I usually eat one spoonful of Green Bean Casserole per meal.
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Easy Dessert Options for a GERD Diet
Holidays are also some of the sweetest days and a paradise for a sweet tooth like me. However, most desserts, cookies and sweets are unfortunately high in fat and not really acid reflux-friendly.
As one sweet tooth to another, here are my favorite sweets to enjoy during the holidays:
In this blog post I shared a few holiday side options that you can serve with turkey roast or chicken breast roast. If you decide to make all of them, be mindful of portions. Usually I eat Green Bean Casserole for lunch and then Turkey Stuffing for dinner. This way I can enjoy both without triggering my acid reflux. If you would like to enjoy both in one meal, serve about half a spoonful of each side. This will help you enjoy everything without overstressing your stomach.
I hope you find this guide to enjoying the holidays on a GERD diet helpful. Remember not to overeat, enjoy smaller portions and take a walk after your meals. Holidays often revolve around food, but they are also about being together with the people we love. Happy Holidays!
This guide is based on my personal experience with GERD and my nursing background, but it’s not medical advice. Always check with your doctor or dietitian before making changes to your diet.
