GERD / Acid Reflux / Heartburn Safe Side Dish and Sauce Recipes from Dr. Gourmet (2024)

Extras, Sides and Sauces

These recipes should not provoke GERD / Acid Reflux / heartburn. Most of these recipes do not contain known GERD triggers. However, in many cases those with GERD / Acid Reflux will be able to tolerate small amounts of these known triggers, and those recipes with small amounts of GERD triggers are noted. Similarly, some recipes will be more likely to provoke symptoms when they are eaten in larger portions; these are also noted.

Foods and ingredients that trigger GERD / Acid Reflux / heartburn symptoms vary from person to person. While to the best of our knowledge these recipes should not trigger symptoms, only you know what foods are triggers for you. Keep a food diary so that you know which foods are triggers for you, and check the ingredients in each recipe to see if it contains foods that are triggers for you.

Sauces

Arugula Pesto -The lemon juice and garlic may provokeGERD symptoms. Consider making this using garlic from the RoastedGarlic recipe.
BasilOil - No specificGERD triggers.
Basil Pesto - The lemonjuice and garlic may provoke GERD symptoms. Consider making this usinggarlic from the RoastedGarlic recipe.
Cilantro Oil - No specific GERD triggers.
Cucumber MintYogurt - No specific GERD triggers.
Dill Oil - No specific GERD triggers.
Dill Pesto - The lemon juiceand garlic may provoke GERD symptoms. Consider making this usinggarlic from the RoastedGarlic recipe.
Holiday Gravy - No specificGERD triggers.
Low-acid Tomato Sauce -This recipe may be safe for some with GERD symptoms. From Cooking to Reducethe Burn.
Mushroom Jus (Mushroom Gravy) - No specific GERD triggers.
Sauce Royale - No specific GERD triggers.
Thai Peanut Sauce - The rice vinegar is not as acidic as most andthose with GERD may be able to use this recipe by eliminating theTabasco sauce.

Vegetables

Asian Glazed Roasted Eggplant - No specific GERD triggers.
Beer Braised Cabbage - No specific GERD triggers.
Blue Cheese Acorn Squash - No specific GERD triggers.
Bok Choy Slaw - No specific GERD triggers.
Brown Butter Cauliflower - No specific GERD triggers.
Candied Carrots- No specific GERD triggers.
Catalan Spinach - No specific GERD triggers.
Cranberry Bacon Brussels Sprouts - No specific GERD triggers.
Creamed Peas - No specific GERD triggers.
Creamed Shredded Brussels Sprouts - No specific GERD triggers.
Creamy Cauliflower | Low Sodium Version - No specific GERD triggers.
Creamy Cauliflower Lentils | Low Sodium Version - No specific GERD triggers.
Crunchy Broccoli Bites - No specific GERD triggers.
Curried Roasted Squash - No specific GERD triggers.
Green Beans Almondine - No specific GERD triggers.
Herbed Zucchini- No specific GERD triggers.
Holiday Shredded Brussels Sprouts - No specific GERD triggers.
Honey Peas - No specific GERD triggers.
Honey Fennel Carrots - No specific GERD triggers.
Kale with Nutmeg and Honey- No specific GERD triggers.
Lemon Butter Brussels Sprouts - The lemon juice may provoke GERD symptoms in some, but the amount is low enough to be safe for most.
Maple Sage Carrots | Low Sodium Version - No specific GERD triggers.
Mashed Potatoes with Spinach and Garlic - Contains one clove of roasted garlic per serving and should be safe for most.
Mashed Turflower (Caulinip) - No specific GERD triggers.
Minted Carrots | Low Sodium Version - No specific GERD triggers.
Minted Peas - No specific GERD triggers.
Pan Grilled Asparagus - No specific GERD triggers.
Pan Grilled Broccoli - No specific GERD triggers.
Parmesan Squash- No specific GERD triggers.
Parmesan Zucchini - No specific GERD triggers.
Parsnip French Fries - No specific GERD triggers.
Roasted Acorn Squash - No specific GERD triggers.
Roasted Butternut Squash - No specific GERD triggers.
Roasted Cauliflower - No specific GERD triggers.
Roasted Beets | Low Sodium Version - No specific GERD triggers.
Roasted Carrots with Fennel - No specific GERD triggers.
Roasted Parsnips and Carrots - No specific GERD triggers.
Roasted Red Peppers - Some of those with GERD may be able to tolerate roasted peppers when uncooked peppers provoke GERD.
Roasted Root Vegetables - The shallots are roasted enough that they should be safe for those with GERD / Acid Reflux. (Or you could just leave them out.)
Roasted Savory Brussels Sprouts - No specific GERD triggers.
Sauteed Arugula - No specific GERD triggers.
Sauteed Spinach with Apples and Walnuts - No specific GERD triggers.
Sauteed Swiss Chard - No specific GERD triggers.
Sage Brown Butter Rice - No specific GERD triggers.
Shredded Brussels Sprouts | Low Sodium Version - No specific GERD triggers.
Spinach Garlic Goodenough - The roasted garlic should be safe for some with GERD.
Steamed Artichokes - No specific GERD triggers.
Zucchini Pizza Crust - No specific GERD triggers.
Zucchini with Sun Dried Tomatoes | Low Sodium Version - No specific GERD triggers.

Starches

Baked Sweet Potato - No specific GERD triggers.
Baked Potato - No specific GERD triggers.
Barbara's Potato Salad - The vinegar may be a GERD trigger, but there is a small enough amount that it should be safe for those with GERD.
Brown and Wild Rice - No specific GERD triggers.
Brown Rice - No specific GERD triggers.
Brown Rice with Parsley - No specific GERD triggers.
Cajun Yam Fries - No specific GERD triggers.
Celery Mashed Potatoes - No specific GERD triggers.
Cheesy Quinoa | Low Sodium Version - No specific GERD triggers.
Cinnamon Rice | Low Sodium Version - No specific GERD triggers.
Classic Shredded Hash Browns - No specific GERD triggers.
Coconut Rice | Low Sodium Version - No specific GERD triggers.
Couscous - The green onion may be a GERD trigger. Consider leaving this out.
Creamed Corn | Low Sodium Version - The onion may be a GERD trigger, but it should be offset by the creamy consistency.
Creamy Cauliflower Lentils | Low Sodium Version - No specific GERD triggers.
Fondant Potatoes - The garlic is cooked long enough that it should be safe for those with GERD.
French Fries - No specific GERD triggers. From Cooking to Reduce the Burn.
Ginger Mashed Potatoes - No specific GERD triggers.
Goat Cheese Mashed Potatoes with Basil Oil - No specific GERD triggers.
Hasselback Potatoes - No specific GERD triggers.
Holiday Rice Stuffing - The onions are cooked enough that they may be safe for some.
Jasmine Rice | Low Sodium Version - No specific GERD triggers.
Mashed Parsnips - No specific GERD triggers.
Mashed Potatoes with Spinach and Garlic - Contains one clove of roasted garlic per serving and should be safe for most.
Mashed Yams with Mint- No specific GERD triggers.
Mushroom Polenta - No specific GERD triggers.
Papadum - The amount of roasted garlic (if used) is small enough that it should not provoke GERD.
Patatas Bravas - No specific GERD triggers.
Paprika Potatoes - No specific GERD triggers.
Plain Grits - No known GERD triggers.
Plain Mashed Potatoes | Low Sodium Version - No specific GERD triggers.
Poblano Corn Rice - The onions are cooked long enough that some of those with GERD may be able to tolerate this dish.
Porcini Cornbread - No specific GERD triggers.
Porcini Mashed Potatoes - No specific GERD triggers.
Purple Sticky Rice | Low Sodium Version - No specific GERD triggers.
Quinoa with Peas | Low Sodium Version - No specific GERD triggers.
Refried Black Beans - The onions are cooked long enough that they should be safe for those with GERD.
Rice and Lentil Pilaf | Low Sodium Version - No specific GERD triggers.
Roasted Corn on the Cob - No specific GERD triggers.
Roasted Garlic Mashed Potatoes | Low Sodium Version - The garlic may be a GERD trigger, although roasting it may help for some with reflux symptoms.
Roasted Root Vegetables - The shallots are roasted enough that they should be safe for those with GERD / Acid Reflux. (Or you could just leave them out.)
Roasted Yams with Rosemary | Low Sodium Version - No specific GERD triggers.
Romano Grits - No specific GERD triggers.
Saffron Polenta - No specific GERD triggers.
Saffron Rice | Low Sodium Version - No specific GERD triggers.
Shredded Sweet Potato Hash Browns - No specific GERD triggers.
Smoked Gouda Polenta - No specific GERD triggers.
Soy Sweet Potato Wedges - No specific GERD triggers.
Steve's Gluten-Free Cornbread - No specific GERD triggers.
Succotash | Low Sodium Version - No specific GERD triggers.
Sweet Potato Latkes - No specific GERD triggers.
Tahini Cauliflower Salad - The amount of lemon juice in this recipe is small enough that some may be able to tolerate it.
Tarragon Mustard Scalloped Potatoes - The mustard is present in small enough amounts that it should be safe for those with GERD.
Thick Cut Yam Home Fries | Low Sodium Version - No specific GERD triggers.
Warm Potato Salad | Low Sodium Version - No specific GERD triggers.
Whole Wheat Biscuits- No specific GERD triggers.
Wild Rice | Low Sodium Version - No specific GERD triggers.
Wild Rice and Black Beans- This recipe should be safe for those with GERD. There is a small amount of cooked shallot and yellow peppers.

Miscellaneous

Artichoke and Spinach Dip - No specific GERD triggers.
Artichoke Dip - No specific GERD triggers.
Baked Tortilla Chips - No specific GERD triggers.
Candied Pecans - No specific GERD triggers.
Candied Pumpkin Seeds - No specific GERD triggers.
Crispy Quinoa - No specific GERD triggers.
Deviled Eggs - No specific GERD triggers.
Olive Dust - No specific GERD triggers.
Gluten Free Bread Machine Pizza Dough - No specific GERD triggers.
Tapenade - From Cooking to Reduce the Burn.
Gluten Free Whole Grain Pizza Crust - No specific GERD triggers.
Roasted Garlic Hummus - Some of those with GERD can tolerate roasted garlic where they can not tolerate fresh garlic.
Pate - The onions are cooked long enough that they should be safe for most.
Pizza Dough - No specific GERD triggers.
Prosciutto Wrapped Figs - No specific GERD triggers.
Roasted Garlic - Roasting garlic can help some with GERD symptoms be able to tolerate garlic better.
Whole Wheat Pizza Dough - No specific GERD triggers.
Zucchini Pizza Crust - No specific GERD triggers.

GERD / Acid Reflux / Heartburn Safe Side Dish and Sauce Recipes from Dr. Gourmet (2024)

FAQs

What side dishes are good for acid reflux? ›

Foods That Help Prevent Acid Reflux

Whole grains such as oatmeal, couscous and brown rice.
Root vegetables such as sweet potatoes, carrots and beets.
Green vegetables such as asparagus, broccoli and green beans.

Learn More Now ›

What sauces can I eat with GERD? ›

Instead of BBQ sauce, which usually has a tomato base, try a dry rub. Teriyaki sauce or fresh herbs with olive oil also make tasty alternatives that aren't a foods that cause heartburn.

Tell Me More ›

What pasta can you eat with acid reflux? ›

While there is some evidence that a high-carb diet can induce acid reflux, adding more high-fibre foods to your meals can help digestion, which may lessen the likelihood of developing acid reflux. This means eating whole-wheat pasta, brown rice and wholegrain bread for an added fibre boost.

Read The Full Story ›

Can I eat alfredo sauce with GERD? ›

If you're eating Italian, the biggest troublemaker will be tomatoes. Try switching to an Alfredo sauce instead of tomato sauce on your pasta. But be careful, because Alfredo sauce is high in fat (and possibly garlic), so keep the portions small. Also, avoid foods with lots of cheese.

What should I make for dinner with acid reflux? ›

Seafood, freshwater fish and lean meats like chicken and turkey may also reduce symptoms of acid reflux because they are low in saturated fats. Grilling, broiling, baking or poaching them helps lower the fat content even further.

Can I eat pasta with GERD? ›

By itself or with little sauce and cheese, pasta shouldn't trigger acid reflux. However, specific ingredients and toppings can lead to heartburn in people prone to it, such as heavy tomato or cream sauces, lots of garlic and spices, and carbonara (cream, cheese, and bacon).

Get More Info Here ›

Is mayonnaise OK with GERD? ›

Foods to consider excluding from the diet include: fries. burgers, takeouts, and fast foods. heavy or creamy dressings, such as mayonnaise.

Are eggs bad for GERD? ›

Some people with GERD find that egg yolks aggravate their symptoms. But most do just fine with egg whites. Egg whites are high in protein and low in fat. To avoid butter and oil, eat just the white of a boiled egg.

Learn More ›

Is Chinese food OK for GERD? ›

Excess grease promotes acid reflux. A lot of Chinese food has garlic and onion. Garlic and onion are much worse for acid reflux if they're raw, and that's rare in Chinese food. Still, the garlic and onion in Chinese food is often very lightly cooked and could activate your heartburn.

Keep Reading ›

What sauce does not cause acid reflux? ›

Instead of a tomato-based sauce, she recommends recipes with a broth or healthy oil-based sauce instead, she says. The same goes for heavy butter or cream sauces.

Read The Full Story ›

What sauces are low acid? ›

Here are some sauce options that may be more gentle on your stomach:

Cream-based sauces: Cream-based sauces, such as alfredo or béchamel, can be a good option as they are typically lower in acid and less spicy. ...
Pesto: If you enjoy Italian flavors, pesto can be a good alternative to tomato-based sauces.

Jun 9, 2021

Show Me More ›

Is salad good for GERD? ›

Salads are good news for those with chronic heartburn or GERD - if you have the right salad dressing and ingredients, that is. High-fat foods are a known trigger for acid reflux, so the National Heartburn Alliance recommends avoiding creamy salad dressings, as well as oil and vinegar.

What side makes acid reflux worse? ›

The Best (and Worst) Sleeping Positions for Heartburn

Research has shown that sleeping on your left side can help prevent heartburn, whereas sleeping on your right side can actually make symptoms worse. One study conducted in 2022 monitored 57 participants with chronic heartburn while they slept.

Discover More Details ›

What side is worse for acid reflux? ›

But the acid cleared much faster when participants were on their left side, as opposed to their back or right side. Less exposure to acid can reduce heartburn pain and also reduce the risk of tissue damage and more serious problems.

How do you eat small meals with acid reflux? ›

Eating small portions every 4 to 6 hours is a good eating pattern for people with GERD. Set a cut off time for eating in the evening. Your metabolism is most active earlier in the day, which is why it's a good idea to set a cutoff time for yourself in the evening to stop eating.