GERD FOOD

What are you committed to letting go of this year to support your health? Use my ideas for GERD-things to let go or create your own list 😊✨ #gerd #gerdfood #gerddiet #acidreflux #acidrefluxdiet #healthy #inspiration #motivation #lettinggo https://www.instagram.com/p/CJjkiTbJAoM/?igshid=ju56lu2ax9hg

Ending the first day of the new year by eating good luck foods is my favorite tradition 😋🤞 Of course, I try to stick to the GERD-Friendly options like - ✨Cabbage & Greens ✨Black Eyed Peas & Lentils ✨Rice & Noodles ✨Roasted Fish (vs Pork) What are your favorite “GERD LUCK” Foods? 🤔😂 . . . #goodluck #newyear #tradition #gerd #gerdfood #gerddiet #acidreflux #acidrefluxdiet #cabbage #greens #lentils #blackeyedpeas #healthy https://www.instagram.com/p/CJhYgkgp3vs/?igshid=c8h95ampukwh

What Are Your Weekly GERD FOOD Goals? ✔️Plan & Prep GERD-Friendly Meals ✔️Try a New Gerd Friendly Recipe or Food ✔️Remove a Trigger Food From Your Diet ✔️Get Moving on at least 3 Different Days ✔️Practice a Relaxation Technique to Rest & Digest Start The New Year by refocusing on your goal of Living Life Full, Without Reflux! Write out strategies for success or use these for inspiration. If you create a visual, you will be more likely to stick to your plan. Keep your ideas positive and focused on what you can do to feel your best. Our daily #gerdfood goals are included here too ✨ #gerd #gerddiet #acidreflux #acidrefluxdiet #inspiration #motivation #digestion #goals https://www.instagram.com/p/CJhRqcoJT0p/?igshid=r7hauusskpi1

Holiday Baking 😋🍞 Ginger Banana Bread Muffins * 1/2 cup butter (plant based or sub coconut oil) * 1/2 cup brown sugar * 1/2 cup maple syrup * 2 eggs (can sub flax egg) * 3 mashed bananas * 2 cups of flour (gluten free recommended) * 1 tablespoon grated ginger (avoid cinnamon!) * 1 tablespoon vanilla * 2 tsp baking soda Instructions 1. Pre-heat your oven to 450 degrees F. 2. Line a muffin tin with paper cups or lightly oil and flour 3. Whip the butter and sugar until light and fluffy. 4. Add the eggs and beat until combined. 5. Mix in the banana and maple sugar until completely combined. 6. In a separate bowl, sift together the dry ingredients then combine wet and fry ingredients. 7. Pour batter in the pan and bake for 5 minutes, the reduce the heat to 350 and bake an additional 10-15 minutes, until golden brown #holidaybaking #gerd #gerdfood #glutenfree #bananabread https://www.instagram.com/p/CJNUTwapIbE/?igshid=kkr6p2myhgzh

🫖𝓣𝓮𝓪 𝓣𝓲𝓶𝓮 is my favorite part of a 𝓢𝓽𝓻𝓮𝓼𝓼-𝓕𝓻𝓮𝓮 𝓢𝓾𝓷𝓭𝓪𝔂 🧘 Stress can aggravate GERD symptoms, so remember to intentionally take time out of your day and week to 𝓡𝓮𝓼𝓽 & 𝓓𝓲𝓰𝓮𝓼𝓽 ! Caffeinated or acidic beverages like green tea, black tea, oolong tea, and coffee can cause acid reflux. I only occasionally drink Green Tea for the small caffeine kick and usually choose to enjoy a warm and aromatic cup of ℍ𝕖𝕣𝕓𝕒𝕝 𝕋𝕖𝕒 instead. Drink 𝔾𝕚𝕟𝕘𝕖𝕣 𝕋𝕖𝕒 to start your day feeling invigorated. Ginger is alkaline in nature and anti-inflammatory, which eases irritation in the digestive tract. Ginger also speeds up emptying of the stomach, which can help prevent reflux! I purchase fresh ginger in bulk and dehydrate it for regular consumption. ℂ𝕙𝕒𝕞𝕠𝕞𝕚𝕝𝕖 𝕋𝕖𝕒 not only reduces stress and anxiety, it also works to decrease inflammation and relax muscles! This is a great choice to end your day feeling calm and at peace. What is your favorite 𝓣𝓮𝓪 that helps you feel 𝓢𝓽𝓻𝓮𝓼𝓼-𝓕𝓻𝓮𝓮? 😌🙏 #gerd #acidreflux #tea #herbaltea #gerddiet #gerdfood #stressrelief #stressmanagement #stressfree https://www.instagram.com/p/CJCXnxqJTY2/?igshid=1y2irwdvxsu63

Fully stocked baking cabinet 😍 On the top shelf I stored things I will use least often like thickeners and rising agents. The middle shelf is where I keep all of my options for flour; gluten free , all purpose, whole wheat, etc. The ones I reach for most often are stored up front. On the bottom shelf is where I’m storing all of my nutrients and add ins. I wanted these to be easily accessible when I make smoothies or need flax/chia eggs. I kept all of my sweeteners and oils in the cabinet above the stove. This way they are organized but out of reach unless absolutely needed! #outofsightoutofmind #gerdfood #gerd #healthy #food #pantryorganization #baking https://www.instagram.com/p/CI_zDUIJ_wT/?igshid=1brwgh1isierm

𝓢𝓶𝓸𝓸𝓽𝓱𝓲𝓮 𝓢𝓾𝓹𝓹𝓵𝓮𝓶𝓮𝓷𝓽𝓼 🤩💪🏻 Sometimes when I’m going through a #flareup, all can get myself to eat or hold down is a smoothie. I try to make the most of it with nutritious add-ins. My Go-To Choices Are - Vegetable Protein Gluten Free Oats Chia or Flax Seeds & Matcha Powder This is a great way to add nutrients , antioxidants, fiber , protein and healthy fats to help make your smoothie a well rounded meal substitute! I use Carob powder in place of chocolate when I’m craving a sweet treat and amino powder in place of coffee when I need a kick of energy! Share your favorite supplements in the comments! #gerd #gerdfood #gerddiet #smoothie #indigestion #healthy #supplements #chia #flaxseed #plantbased https://www.instagram.com/p/CI_k38KpvE2/?igshid=lr5eblvfxctf

Reorganizing my pantry this weekend! What staple items do you keep in yours ? I realized I have at least 6 kinds of flour... all for different purposes . I try to avoid gluten products because I can tell my body is sensitive. Non-celiac gluten sensitivity causes symptoms like nausea, vomiting, abdominal pain, headaches, diarrhea, joint pain and fatigue. I primarily use gluten free flour mixes, almond flour, coconut flour, and oat flour. As someone who loves to bake and cook for others, I also keep all purpose and whole wheat flour on hand. I have semolina flour because I went through a pasta making phase, but this one has a high gluten content and is used the least. When I first started trying out gluten free flours I made my own at home by pulsing small batches of oats, cashews, almonds, etc in a food processor! It’s so easy! If you’re looking for tips on how to do that check out my website posts 😊🙏 #gerdfood #gerddiet #glutenfree #glutensensitivity #flour #baking https://www.instagram.com/p/CI_X8AIpZOP/?igshid=1rn63id43bt5x

Fridge is fully stocked and ready for the week 🤤🍎🍌🍇🥬 🥛 Dairy: low-fat milk, almond milk, lactose free milk 🍉 Fruit: apples & juice , grapes, blueberries, banana, [lemons for zest] 🥕 Veggies: carrots, spinach, mushroom, zucchini, ginger 🐟 Protein: salmon, tuna, turkey, eggs Snacks: hummus, apple sauce, salad mix What staple food items do you have in your fridge ? #gerd #gerdfood #gerddiet #healthy #acidreflux #acidrefluxdiet #digestion #mealprep #foodismedicine https://www.instagram.com/p/CHEfgR_JD3T/?igshid=11hu10k7ratyf

What Does A Full Day of GERD-Friendly Foods Look Like? #delicious #nutritious ✨”Have a Healthy Breakfast” ✨”Enjoy Small, Frequent Meals, & Snacks” ✨”Include Plenty of Fresh Fruits & Veggies” ✨”Eat 2-3 hours Before Bed” There are a lot of tips to try, and that can make meal planning feel overwhelming. Get excited about all of the amazing options you can still enjoy by turning your ideas into a visual. Fill the page with a satisfying amount of food that will leave you feeling full, without reflux! Check out our chart for inspiration and create your own daily plan to follow ! #gerd #gerddiet #gerdfood #acidreflux #healthyfood #mealplanning #acidrefluxdiet https://www.instagram.com/p/CEWgE_ApIAq/?igshid=1y094mgzx6844

Try out this easy meal prep method. You can easily the swap out the veggies, proteins, or grains to match your preferences. Choose options that are alkaline, low fat, and gluten-free. Prepare the food in bulk, then divide it into portion containers so you can eat healthy, GERD-friendly meals all week long! Preheat oven to 425°F ✨Slice potatoes into wedges and coat with olive oil and fresh herbs like rosemary and parsley. Roast for 30-40 minutes ✨ Toss green beans and carrots with a small drizzle of olive oil and season to taste with salt and pepper. Add to the oven once potatoes have cooked about 20 minutes. Bake about 15 minutes. ✨Combine 1 cup of quinoa with 2 cups of water and simmer until liquid is absorbed, ~20 minutes. ✨ Lightly cover fillets of fish with gluten free flour and season as desired. Add to the oven and cook for about 10 minutes, until internal temp reached 145°F ✨ Once all components are finished, divide into containers and refrigerate. #mealprep #mealprepping #mealprepideas #gerd #gerdfood #acidreflux #gerddiet #healthy #healthyfood https://www.instagram.com/p/CD-PrSqJeXw/?igshid=edw0hrwr2qez

#breakfastideas Toasted Scrambled Egg Croissant with Spring Mix 🍳 Watermelon Peach Mango Smoothie with a hint of fresh Ginger 🍉😋 #breakfast #gerdfood #gerddiet #acidreflux #healthyfood https://www.instagram.com/p/CD9EKDCJgeT/?igshid=hegpz3690lbv

✨Daily GERD FOOD Goals ✨ ✔️Enjoy A Nutritious Breakfast ✔️Eat More Alkaline Fruit & Veggies ✔️Include Healthy Fats, Lean Proteins & Whole Grains ✔️Stay Hydrated – Increase Water Intake ✔️Limit Processed, Acidic & Spicy Foods ✔️Live Life Full, Without Reflux We all have days where we avoid or forget breakfast, binge eat junk food, and succumb to late night cravings of our favorite trigger food (chips & salsa or chocolate ice cream anyone?) Forgive yourself – GERD symptoms are punishment enough! Refocus on your goal of Living Life Full, Without Reflux by writing out strategies for success. If you create a visual, you will be more likely to stick to your plan. Keep your ideas positive and focused on what you can enjoy and add to your diet to feel your best. What are your daily diet goals? #gerd #gerdfood #gerddiet #dietgoals #goals #motivation #motivationmonday #acidreflux #acidrefluxdiet #foodismedicine https://www.instagram.com/p/CDuFTuDJeNA/?igshid=1r3cglczwr07n

While you are planning your GERD-Friendly meals this week, remember these key 🔑 tips – * Create a daily meal schedule – Build a routine you know you can stick to and set yourself up for success. 🙌 * Ideally space your meals about 2-3 hours apart. ⏲ * Try eating 5 small meals & snacks instead of 3 large meals – Avoid overeating but stay full throughout the day! 😋 * Include lean protein & healthy fats fiber from fruit 🍎 🍌, vegetables 🥦🥕 or whole grains for a filling & nutrient packed meal * Choose GERD-friendly beverages like water, herbal tea, non-citrus juices, and low-fat or plant-based milk * Avoid Coffee, Citrus juice, and carbonated beverages – these increase the acid content in the stomach and relax the LES * Avoid acidic, spicy 🌶 , and fatty foods that trigger heartburn symptoms * Eat at least 2 hours before sleeping so that your body has time to digest stomach contents ! 😴 #gerdfood #gerddiet #acidreflux #acidrefluxdiet #healthyfood #gerd #mealplanning https://www.instagram.com/p/CDsDD0uJgDJ/?igshid=1a4bv5l1eoqs5

Having a plan laid out makes it easier to choose GERD-Friendly Foods and limit diet behaviors or foods that trigger symptoms like acid reflux. Consider these tips to get started with planning your weekly meals or let us know your advice for beginners in the comments! 🔸Get organized by writing down your favorite meals you like to cook and the ingredients you will need from the store📝 🔸Check weekly grocery store ads - Plan your meals around foods that are on sale💲 🔸When collecting ingredients for your recipes, double the serving size so you have leftovers! 🍽 🔸Prep food as soon as you get it from the store, before you put it away. No more forgotten veggies going bad in the drawer! 🔸Cook large batches of common ingredients, then mix and match them - Pick two types of protein, one or two grains, and a vegetable medley🥦🌽🥕 🔸Try ordering grocery delivery or pickup to save time and energy- place your order Friday night, spend Saturday preparing your food, then set aside Sunday to Rest & Digest! Keep an eye out this week for more ideas! 👀 #gerdfood #mealplanningtips #healthyfood #food #gerd #acidreflux #gerddiet https://www.instagram.com/p/CDpRIz1Jmws/?igshid=6l2dwigun9b4

Check out our GERD-Friendly Grocery List! Save or Screenshot 📸 and use next time you’re at the store 🛒 Choose fresh fruits 🍉 & veggies 🌽 , (gluten-free) grains 🍞, and lean proteins 🍣 to mix and match for your healthy meals. Remember to avoid 🚫 acidic 🍋 spicy 🌶 and fatty 🍟 foods that are known to trigger reflux symptoms. What staple item in your fridge or pantry would you add to this list ? 😋🤔 #gerd #gerddiet #gerdfood #acidreflux #healthy #groceryshopping #mealprep https://www.instagram.com/p/CDaGQRFndY7/?igshid=9kycfwd4oti1

Blueberry Smoothie Bowl 😋 A refreshing treat that can be enjoyed for breakfast, as a snack, or dessert! 𝕀𝕟𝕘𝕣𝕖𝕕𝕚𝕖𝕟𝕥𝕤 1 cup frozen blueberries 1 banana , sliced and frozen 1 cup plant milk 
1 tablespoon nut butter 
1 teaspoon vanilla extract Toppings: chia, granola, banana, berries, honey to taste 𝕀𝕟𝕤𝕥𝕣𝕦𝕔𝕥𝕚𝕠𝕟𝕤 1. Blend the plant milk, banana, blueberries, nut butter and vanilla until very smooth. 2. Pour the smoothie into a bowl. 3. Top with sliced banana, fresh berries, gluten-free granola, chia seeds and a drizzle of honey if desired. #smoothie #blueberry #gerd #gerddiet #gerdfood #acidreflux #acidrefluxdiet #heathyeating https://www.instagram.com/p/CDCoa3vH8pQ/?igshid=1dyufi4kmmgl7