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Recipe Resource To Help With GERD When it comes to ongoing acid reflux/GERD (Gastroesophageal Reflux Disease), avoiding certain trigger foods can mean the difference between a nice, after meal conversation and serious heartburn that leaves you speechless. Fortunately, there are great resources at your fingertips for making meals that prevent reflux. Here are a just a few of the many online options to help you eat in a way that keeps heartburn at bay.

1. Dr. Gourmet

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This website not only has delicious recipes for breakfast, lunch & dinner, but tips for preventing reflux as well. Created by a medical doctor, with previous culinary experience, Dr. Gourmet blends his knowledge of food, nutrition and medical expertise to provide GERD friendly meals.

2. HealthCentral

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Each week, Health Central features quick and easy food ideas in their acid reflux section along with a simple menu designed for easy digestion. Suggestions are given on how to modify the recipes to please all members of your family.

3. Sample Menu For A Day Without Heartburn, from WebMD

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If you’re in need of some simple, no fuss meals, WebMD’s sample menu for a day provides easy options with only a few ingredients. Plus, a list of common reflux triggers is available as a reminder of the most common heartburn pitfalls.

Living with GERD doesn’t mean that you’re sentenced to boring, bland food. There are many reflux-friendly recipes, both online and in cookbooks, with mouth-watering recipes to satisfy even the most sophisticated palates. Get inspired to make delicious meals that are pleasing to your taste and to your health. Bon Appétit!


from Dr. Gourmet

Servings = 4 | Serving size =4 ounces chicken with vegetables and rice

Cooking Time = 30 Minutes

This recipe can be multiplied by 2 or 3

This recipe makes great leftovers

16 ounces boneless skinless chicken breast (cut into 1 inch cubes)

2 tsp low-sodium soy sauce

2 tsp sake or sweet white wine

1 tsp sesame oil

2 tsp rice vinegar

2 tsp honey

1 tsp cornstarch

2 cups water

1 cup jasmine rice

1 Tbsp sesame oil

1 inch ginger root (peeled and minced)

2 Tbsp rice vinegar

2 Tbsp low-sodium soy sauce

3/4 cup water

1/4 cup dry roasted peanuts (chopped coarsely)


Place the 2 teaspoons low-sodium soy sauce, sake, 1 teaspoon sesame oil, rice vinegar, honey and cornstarch in a bowl and stir until well blended. Add the chicken breast cubes and toss until coated. Place the bowl in the refrigerator.

While the chicken is marinating place the water in a medium sauce pan over high heat. When the water boils, stir in the jasmine rice.

Reduce heat to medium-low and simmer, partially covered, for about 25 – 30 minutes.

Do not boil away all of the liquid and do not stir the rice.

When a very small amount of liquid remains, remove the pan from the burner and let it stand, covered, for 5 minutes before serving.

Add the sesame oil and heat for a few moments. Reduce the heat to medium and add the ginger. Cook for about one minute.

Add the chicken and cook for about one minute until browned on the outside.

Add the rice vinegar and soy sauce. Cook the chicken tossing frequently. When the chicken is nearly done add the water and stir until well blended. When the chicken is cooked through serve over the rice and top with the peanuts.

Nutritional Facts are available on Dr. Gourmet’s website