Plant-Based Diet For Acid Reflux: Recipes And Tips

Some plant-based foods and beverages may exacerbate acid reflux symptoms.

These include spicy foods, acidic foods, mint, chocolate, high-fat foods, carbonated drinks, alcohol, coffee, and other products with high caffeine content. 

You may want to avoid other staples in a plant-based diet until your acid reflux symptoms resolve, such as sour fermented foods, acidic vegetables and fruits, and any high-fat bean dish (like deep-fried falafel). 

While it's important to understand which foods to limit, it's equally essential to learn about the nutritious options you can enjoy!

Keep reading to learn which plant-based foods to eat more often and other changes that could help ease your symptoms. 

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What is Acid Reflux?

Acid reflux (gastroesophageal reflux) is when stomach acid flows upward into your esophagus, which may cause uncomfortable symptoms.

Everyone’s digestive system is unique, and you may experience one, none, or all of these symptoms with acid reflux: 

• Heartburn or pain radiating into the upper chest, neck, and throat.
• Regurgitation of sour or acid-tasting fluid from the stomach into the mouth or throat.  
• Excessive burping or belching. 
• Chest pain. 
• Chronic cough or hoarseness.  

Your primary care provider can recommend some lifestyle changes and medications to manage acid reflux.

In addition to their recommendations, you may want to work with a registered dietitian specializing in digestive health.

They can develop a personalized nutrition plan to help manage acid reflux symptoms and help you feel your best.  

Benefits of a Plant-Based Diet for Acid Reflux

There are a few variations of a plant-based diet (vegan, vegetarian, pescatarian, flexitarian, etc.), but a shared trait is the preference to eat more plant-based foods.

These include fruits, vegetables, nuts, seeds, grains, beans, and some plant-based oils.

The Mediterranean diet promotes whole, minimally processed foods and emphasizes plant-based foods as the foundation.

It may benefit several health conditions, like diabetes, and some research suggests that this eating pattern can reduce symptoms linked to acid reflux. 

Some possible reasons for this are that:

• Many foods in the Mediterranean diet are lean and easy to digest. 
• The Mediterranean diet may help with weight management (which is important because overweight and obesity are risk factors for developing acid reflux or gastroesophageal reflux disease).

However, the Mediterranean diet should be customized to fit your acid reflux meal plan.

Staples like onions, garlic, and tomatoes may aggravate symptoms of acid reflux and should be avoided until your symptoms improve. 

Plant-Based Diet Recipes to Alleviate Acid Reflux Symptoms 

Here are some delicious plant-based recipes that are gentle on your digestive system.

Ask your dietitian for serving size recommendations.  

Overnight Oats with Apple and Coconut 

Make overnight oats by layering these ingredients in a Tupperware or small mason jar: 

• Plain instant oats. 
• Half a diced apple. 
• One teaspoon of chia seeds. 
• Half a teaspoon of brown sugar. 
• One tablespoon of unsweetened coconut flakes.
• Two tablespoons of plain, low-fat Greek yogurt. 
• Top with your favorite low-fat milk. 

For more flavor, add a sprinkle of ground cinnamon.

Depending on your symptoms, this may be “too spicy.” Use your discretion or ask your dietitian if ground spices are OK. 

Lentil and Vegetable Soup  

Make this comforting, protein-rich soup by cooking the following ingredients in a soup pot: 

• Two peeled and diced carrots. 
• One celery stalk. 
• Two cups of cauliflower florets. 
• Two cups of spinach leaves. 
• One bay leaf. 
• One cup of chopped, fresh dill. 
• One can of brown lentils (drained and rinsed). 
• Two liters of low sodium vegetable stock. 
• Half a tablespoon of onion powder or dehydrated onion flakes (this is a very small amount when diluted in a large volume of soup, but you can eliminate it entirely if it irritates your digestive tract). 

Quinoa Stuffed Peppers

Make your stuffing by combining cooked quinoa, kidney beans, finely diced fennel, dried oregano, and basil.

Spoon the mixture into hollow bell peppers and bake for at least thirty minutes or until the peppers are soft. 

Top your stuffed peppers with a small amount of grated aged parmesan cheese (which tends to be lower in fat but rich in flavor) and enjoy while warm. 

These peppers also freeze well and can be stored in an airtight container for up to three months. 

Baked Salmon with Roasted Vegetables 

Brush raw salmon filet with one teaspoon of olive oil and top with a mixture of panko crumbs and fresh parsley. Bake for 10 to 12 minutes.

In an air fryer, roast mixed sweet potato and beets until done. Add green beans to the sweet potato and beets toward the end of your cooking time so they’re not overdone. 

Once done, season your vegetables with a sauce that contains ground ginger, a splash of soy sauce, sesame oil, and sesame seeds. 

Tofu Stir-Fry with Brown Rice 

Sauté bell pepper, broccoli florets, green peas, and carrots in a wok for ten minutes.

Add extra-firm tofu and gently stir your stir fry to prevent burning.

Then, add a sauce for flavor (keep it simple by using sesame oil and ground ginger). 

Once the tofu has browned, serve the stir fry over brown rice.

Garnish with fresh cilantro, sesame seeds, and a small handful of unsalted peanuts or cashews.

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Tips for Incorporating More Plants into Your Diet 

Here are more tips to help you incorporate plant-based foods into your diet. 

Swap Meat for Plant Protein Alternatives

Some cuts of meat can be high in fat and may aggravate acid reflux.

To ease your symptoms, swap meats for lean plant-based proteins such as beans, lentils, and tofu. 

Sometimes, beans or lentils can replace ground meat, like in a taco bowl—just remember to avoid adding acidic or spicy foods that could worsen acid reflux symptoms.

Quinoa and beans are also a great combination to replace meat in a hearty chili. 

You may also eat more plant-based proteins if you dedicate some nights of the week to plant-based meals, like meatless Mondays.

That way, you can plan ahead and stock up on the right ingredients. 

Experiment with Different Types of Vegetables and Fruits 

There may be fruits and vegetables at your local grocery store that you’ve eyed—but never tried before. 

If this sounds relatable, challenge yourself to incorporate new produce (fresh or frozen) into your meals. 

Your dietitian can recommend recipes and cooking tips to ensure you buy new foods that fit your budget, palate, and health goals. 

Add in Whole Grains for Fiber

High-fiber foods, including whole grains, may benefit acid reflux symptoms.

Here are some whole grains you can enjoy more often: 

• Quinoa. 
• Buckwheat. 
• Barley. 
• Amaranth. 
• Teff. 
• Sorghum. 
• Wheat berries. 
• Brown rice. 
• Wild rice. 
• Oats and oatmeal. 

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Not sure how much to eat? The USDA recommends that 50% of your grain intake be from whole grains for optimal overall health.

Some people try to fill a quarter of their plate with grains at every meal. 

Other Considerations for Managing Acid Reflux with a Plant-Based Diet

Other interventions that may help you feel more comfortable while managing acid reflux include: 

• Eating smaller meals more often throughout the day. 
• Staying upright after eating (sitting or standing vs. lying down). 
• Having your last meal or snack at least three hours before sleeping. 
• Sleeping propped up at least six to eight inches (you can use pillows).
• Trying to lose weight (this isn’t necessary for everyone—ask your dietitian if this would benefit you).  
• Cutting back or quitting smoking. 
• Seeking support for your mental health, as some conditions (anxiety and depression) may impact overall gut health and acid reflux. 

Takeaway

It’s normal for people to have occasional bouts of acid reflux, and you may feel better by being mindful of your diet and beverage choices. 

While experiencing acid reflux, try to limit your intake of acidic and spicy foods, carbonated or caffeinated beverages, high-fat products, mint, and chocolates. 

Eat more plant-based foods that are easier for your stomach to digest, such as non-acidic fruits and vegetables, whole grains, and lean proteins.

For beverages, have unsweetened water, low-fat milk (or an unsweetened plant-based alternative), or unsweetened herbal teas (non-caffeinated). 

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How a Dietitian Can Help

Finding delicious foods that ease acid reflux symptoms can be challenging, but it’s much easier to know what to eat under the guidance of a registered dietitian. 

You may not know what to expect if you’ve never met with a dietitian before.

Here are some questions you may want to ask: 

• Can you help me build a grocery list for acid reflux? 
• Are there any probiotics for acid reflux? 
• What are the best foods to eat for acid reflux? 

Find a dietitian who accepts insurance through Nourish.