Gastroesophageal reflux disease (GERD) is a more severe form of acid reflux, a common stomach condition that causes the contents of your stomach to resurge into the esophagus. Symptoms include heartburn, acid regurgitation, bloating, and belching, while more severe traits can include chronic coughing, laryngitis, and even dental erosions from acid exposure. A healthy, alkaline diet is usually the best way to prevent it and foods that should be avoided include spicy foods, greasy, fatty foods, and caffeinated, carbonated, or alcoholic beverages.
It’s also important to maintain a healthy microbiota because it will help the inflammation go down and heartburn symptoms decrease. Fortunately, certain plant-based foods can help manage GERD and prevent acid reflux and heartburn. Here are 15 recipes from our Food Monster App to help you out!
Note: While many who suffer from acid reflux and acid reflux-related conditions experience similar symptoms, the triggers or particular food sensitivities vary depending on the person and the cause of the condition. Therefore, please use these recipes as inspirational guidelines and be prepared to substitute foods per your personal symptomatic needs.
1. Forbidden Black Rice and Tahini Buddha Bowl
Shanna Laychuk‘s colorful Buddha Bowl is a great way to introduce more veggies into your diet. While there are many different components –artichokes, rice, broccoli, bok choy — they can all be cooked simultaneously, making this an excellent nutrient-dense choice for lunch that provides protein, healthy fats, and a hearty grain, without taking forever to cook. Drizzle these bowls with tahini to add a nutty flavor.
2. Immunity-Boosting Miso Soup
Source: Immunity-Boosting Miso Soup
Serve this Immunity-Boosting Miso Soup by Crissy Cavanaugh with steamed short-grain brown rice that has been cooked with a little bit of coconut oil for added immune Support. Sprinkle with gomasio and pink sea salt for extra yumminess! This soup can be served for breakfast, lunch, or dinner and is kid-friendly!
3. Simple Fermented Vegetables
Source: Simple Fermented Vegetables
The easiest way to start fermenting is by using brine and cutting up vegetables. Feel free to add the seasoning of your choice. Daniela Modesto prefers dill and garlic. Here are 3 basic Simple Fermented Vegetable recipes from her to get you started with fermenting.
4. Pear and Parsley Smoothie
Source: Pear and Parsley Smoothie
When one has committed to consuming a green smoothie (or two) each day, one also has to commit to trying different ingredients so as not to get bored of the usual smoothie ingredient suspects (not that there is anything wrong with my good friends, kale and oranges). Annie Oliverio‘s Pear and Parsley Smoothie combination is great because it’s not too sweet, but very refreshing.
5. Asparagus Risotto With Lemongrass and Thai Basil
This creamy Asparagus Risotto by Adam Merrin and Ryan Alvarez highlights this healthy winter vegetable in the most flavorful way possible: sautéed asparagus tips are cooked separately until golden and crispy while the remainder is sliced and cooked gently with Thai basil, fresh mint leaves, loads of shallots and seasoned with chopped garlic and spicy serrano pepper for heat. The risotto is simmered with a fragrant homemade broth filled with fresh lemongrass, ginger, crushed garlic, and soy sauce.
6. Rhubarb and Ginger Shrub Drinking Vinegar
Many of you may have heard of shrubs popping up at trendy bars and cocktail lounges and wondered, ‘What the heck is a shrub?’ A shrub is a drinking vinegar; it’s an age-old method of preserving your fruits and vegetables. This particular shrub uses the tangy sourness of rhubarb and the perfumed spice of ginger to create a shrub that has hints of honey, and a slight tang of vinegar, and is incredibly drinkable. You can enjoy it as is or cut it with a bit of soda water or tap water. Try this Rhubarb and Ginger Shrub Drinking Vinegar by Rebecca Fallihee.
7. Kale, Sweet Potato, and Tempeh Breakfast Hash
Breakfast hashes make for a filling breakfast, but they’re often served with eggs. For a plant-based alternative, you can use tempeh, which not only provides a good source of protein but also helps make the dish heartier. And, if you’re short on time, you can always microwave the sweet potato instead of baking it, which will cut down your cooking time by about 15 minutes. Make this Kale, Sweet Potato, and Tempeh Breakfast Hash from the Plant-Protein Recipes That You’ll Love cookbook.
8. Sweet Potato Bites With Guacamole and Cauliflower
Alexandra Dawson‘s Sweet Potato Bites are perfect for an appetizer or a party. The creamy mashed sweet potato is topped with perfectly spiced cauliflower and guacamole. The flavor combination is out of this world.
9. Crispy Peanutty Tofu and Trumpet Mushrooms
Combine the crispy tofu and Oyster mushrooms, then lay them on a bed of coconut rice and you have a tasty meal. This Crispy Peanutty Tofu and Trumpet Mushrooms dish by Sean McCarthy is cozy enough to curl up with on a chilly fall day fall but brightly flavored enough to feel invigorated. The recipe is comfort food that won’t weigh you down.
10. Fermented Carrots With Turmeric and Mustard
Not only is fermented food a great way to keep your gut bacteria healthy and happy, but it can also add a surprising depth of flavor and tang to almost any dish. These Fermented Carrots With Turmeric and Mustard by Gabriella Hose and Joe Furini are simple to make, loaded with turmeric and they stay crunchy through the fermentation process so they are extra delicious however you consume them.
11. Dragon Fruit Rainbow Rolls
Source: Dragon Fruit Rainbow Rolls
Travis Piper‘s bright and beautiful Dragon Fruit Rainbow Rolls are simple, but eye-catching. Shredded carrots, avocado, cucumber slices, fresh basil, and, the pièce de résistance: dragon fruit-marinaded rice noodles, are rolled up in a rice paper wrap. They’re fresh, filling, and served with a peanut butter dipping sauce whose sweet and spicy flavors can be adjusted to your liking.
12. Grilled Peach and Arugula Salad With Grilled Croutons
The tomato-bread mix in this Grilled Peach and Arugula Salad With Grilled Croutons from the Simple Green Suppers cookbook is a twist on an Italian Panzanella salad, only here it is used a bit more like a garnish for arugula, peach, and grilled onion salad. A drizzle of balsamic vinegar, lime, and maple syrup brings together all the flavor points in this colorful mix. If you’ve never grilled peaches before, no worries — it’s much easier than it sounds and quite delicious. You can use nectarines if you like instead.
13. Cucumber Gazpacho
Source: Cucumber Gazpacho
Cucumber is the star of this very summery gazpacho. Pavani Nandula‘s Cucumber Gazpacho recipe is slightly spicy, with the addition of scallions and garlic, and creamy with the sour cream. If you don’t have access to vegan sour cream, skip it and blend the avocado into the soup for that same rich, creamy taste and texture! Serve this gazpacho with a piece of crusty bread on the side or with a warm salad.
14. Apple, Pecan, and Cinnamon Overnight Oats
These Apple, Pecan, and Cinnamon Overnight Oats by Sophie Parker are such a classic combo, but for good reason! The cinnamon adds a lovely warming spice, making this flavor combo perfect for the colder months.
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