5 Sensitive Stomach Recipes That Won’t Cause Acid Reflux

Realizing you have acid reflux is both helpful and frustrating. While you’ve finally pinpointed the root of your chronic discomfort, solving it comes with defeating restrictions.

Most of these restrictions are dietary. And you might feel like you’re left with nothing when you’ve cut out a lot of delicious food.

But don’t fret. With some creative at-home cooking, you can inspire your palate and soothe your sensitive stomach.

Does the prospect of eating delicious food again excite you? Then keep reading for 5 recipes that won’t cause acid reflux.

Foods that Cause Acid Reflux

Whether your acid reflux is mild or severe, avoiding trigger foods is important. We’ll list some foods to avoid so that you can further acid reflux relief. You’ll also know why we’ve constructed the following delicious recipes with the ingredients they have.

  • Acidic fruits, like lemons and grapefruit
  • Alcohol, like beer and vodka
  • Carbonated beverages, like soda and sparkling water
  • Caffeinated beverages/foods, like coffee and black tea
  • Garlic and onion
    • These don’t trigger acid reflux for everyone, but listen to your body if it does
  • Fatty foods, like pizza and french fries
  • Healthy fats like avocado and nuts, though healthy, should be eaten in moderation

These are only a few foods that can trigger acid reflux. On top of watching your nutrition, other methods of treating acid reflux are important to better your health and physical comfort.

1. Blueberry Banana Smoothie

  • 1 large banana **
  • 1/2 cup spinach
  • 1 cup blueberries
  • 1/2-1 cup non-dairy milk

Blend all ingredients together, adding as much milk as you desire for a perfectly thick smoothie.

** For a thicker smoothie, use a frozen banana.

2. Strawberry Honey Oatmeal

  • 1/2 cup rolled oats
  • 1 cup non-dairy milk/water
  • pinch of salt
  • 1/2 sliced banana
  • 3-4 sliced large strawberries
  • 1-2 tbsp honey
  • 1 tbsp sliced almonds

Let the liquid come to a boil in a saucepan over medium heat. When the liquid comes to a boil, reduce the heat to low and add the oats and salt. Stir frequently while the oats absorb the liquid and thicken.

Pour cooked oats into a bowl. Add sliced bananas and strawberries on top. Drizzle with honey.

3. Flavor-Packed Protein Salad


  • 2 cups arugula
  • 1/3 cup cherry tomatoes, halved
  • 1/2 large peach, sliced
  • 2 tbsp pine nuts
  • salt and pepper, to taste


  • 2 tbsp orange juice
  • 1 tbsp mango juice
  • 1 tbsp olive oil
  • salt and pepper, to taste

To make the dressing: Combine all ingredients. Set aside while you prepare the salad.

Assembling the salad: Combine all ingredients listed. Drizzle dressing over top. Toss the salad together until all ingredients are uniformly combined.

4. Hearty Chicken Sandwich

  • 2 slices multigrain bread **
  • 3 oz sliced baked chicken breast
  • 3 slices Roma tomato
  • Leafy greens/micro greens of your choice
  • 2-3 tbsp hummus

** Toast your bread for a crispier sandwich.

Add hummus to both pieces of bread. Assemble the sandwich with the rest of the fillings as desired.

5. Ultra-Satisfying Buddha Bowl

  • 1/2 cup cooked basmati brown rice
  • 2/3 sweet potato, diced in 1-inch chunks then baked
  • 1/2 cup broccolini, steamed then chopped into 2-inch pieces
  • 1/2 cup shredded carrots
  • 1/2 cup baked, seasoned chickpeas
  • 1 cup arugula
  • salt and pepper, to taste
  • 4 oz lean protein of your choice, such as baked tofu or chicken breast
  • 2 tbsp tahini

Combine all ingredients, adjusting the quantity of each ingredient according to your preferences. Then drizzle tahini over top. Add more salt and pepper if needed.

Give Your Sensitive Stomach a Chance With These Tasty Recipes!

With flavorful ingredients and proper education, you can widen your recipe base without upsetting your stomach. Though acid reflux can limit your nutritional choices, it doesn’t have to take the enjoyment out of eating.

This recipe list will soothe and satisfy your sensitive stomach. If you’re excited to get back in the kitchen, then head over to the rest of our site!

Steffi Stark

Steffi is a freelance health blogger and is involved in writing fitness and health-related blogs for more than 5 years now. She is a certified health coach and even guides her audience with the healthy foods and recipes. In her writings, she involves news, the latest changes in the health industry, and fitness tips. She even informs her audience about celebrity fitness tips and goals through her writings.


  • Masters from University School of Medicine
  • Certified trainer

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