Acid Reflux Friendly Meals, Part II

by Tracy Davenport, Ph.D. Health Writer

Get Real Meals - Part II

Coming up with meals that work for all of us has been one of my greatest challenges in caring for someone with acid reflux. In my last SharePost, I provided some ideas for dinner. Below are some ideas for breakfast and lunch that are not only quick to prepare, but can be easily modified to meet the needs of each person in your family.

Breakfast Ideas


Some mornings, smoothies are the only thing my youngest son with acid reflux can tolerate. He likes them made in the blender with bananas, honey, rice milk and ice. We give my oldest son without reflux almost the same meal when smoothies are on the menu just by combining banana, peanut butter, honey, milk and ice in the blender.

Gluten-Free Pantry Coffee Cake

We have had tremendous luck with the Gluten-Free Pantry brand of baked goods. The mix seems to tolerate substitutions very well, and is gentle on my son's stomach. For the coffee cake mix, I substitute rice milk for the regular milk, canola spread for the butter, and egg substitute for the required eggs. It comes with a cinnamon sugar topping, and I use just a fraction of what they provide. The cake always comes out great, and I just freeze individual slices, then microwave them for about 15 seconds when we need something quick for breakfast.



The Food for Life company makes rice tortillas that I keep in my freezer. When I am ready to use them, I just microwave one between two damp paper towels for about 10 seconds to make it soft. Then, the tortilla can be topped or filled with cooked ground turkey and rice cheese and put under the broiler for about one minute. This makes an easy lunch for my son with reflux. We then make regular quesadillas for the rest of us, as spicy as anyone likes.

Fruit and Cereal Parfaits

For a light dessert, kids especially seem to love parfaits. For my youngest son, I layer banana baby food, the fruit he can eat, and rice cereal in a juice glass (kids also love the plastic champagne glasses from the dollar stores). For everyone else, I layer yogurt and fruit, ending with granola or a crushed cookie on top.

One thing that has helped me with the meal preparations is keeping a list of the ideas that have worked for us in the past. Then, I just pull out the list once a week to plan meals that work for everyone.

Know a picky eater with GERD? See what our expert and caregiver Jan Gambino writes about cooking for a picky eater and packing a lunch for a GERD patient.

Tracy Davenport, Ph.D.
Meet Our Writer
Tracy Davenport, Ph.D.

Davenport is the founder of Using the latest scientific research, she helps people live their healthiest lives via one-on-one coaching, corporate talks, and sharing the more than 1,000 health-related articles she's authored.