Reflux Friendly Cooking

by Tracy Davenport, Ph.D. Health Writer

Reflux Friendly Cooking is a new weekly feature that will be full of quick and easy food ideas that are acid reflux friendly and can be easily modified to meet the needs of everyone in your family Each week I'll provide a simple menu that is designed for easy digestion. I'll also give you suggestions on how to modify the same recipe for others in your family without acid reflux disease. Bon Appétit!

Tackling Game Day

Feel good before, during, and after the big game this week with these winning ideas for everyone in your family!

Sweet Chicken Wings:

One of the secrets to cooking for someone with acid reflux disease is to make menu items that can be easy modified for those who without acid reflux disease. I made these wings last night and everyone (with and without reflux) asked for more!


  • 12 turkey drummettes (these seem to have more meat on them than straight- up wings)

  • 1/2 cup honey

  • 1/2 cup canola oil

  • Tablespoon of mustard if tolerated

  • Sauces for dipping: honey, teriyaki, and barbeque.

Toss the chicken wings in equal parts honey and canola oil. Add a tablespoon of mustard only if tolerated. Marinate for 1 - 2 hours. Place directly on grill (or grill pan). Cook about 6-8 minutes on each side (depending on the size of the drummettes). Remove from grill and serve hot, allowing everyone to choose their own dipping sauce.

Turkey Meatballs:


  • 1 package ground turkey (about 1 lb)

  • 2 pieces rice bread (or whatever breadcrumbs are tolerated)

  • 1 tablespoon salt

  • a dash or pepper, mustard or steak sauce if any are tolerated, if not, use a dash of rice milk

Mix until all ingredients are combined (but not do not over-work). Form mix into 1 - 2 inch meatballs and bake in a glass dish uncovered for about 20 -30 minutes total on 425 degrees (the total cooking time will depend on your oven and how big the meatballs are - the goal is to cook them through without drying them out, remembering they will continue to cook a few minutes after removing them from the oven). After the meatballs are in the oven for 10 minutes, roll the meatballs over with a spoon so they do not form a hard crust, and continue baking another 10 - 20 minutes.

Topped Potatoes:


  • 6 baking potatoes

  • toppings such as cheese (both dairy and rice), baked turkey bacon, and sour cream

Wash and dry potatoes. Wrap each in aluminum foil and use a fork to poke a few holes to allow steam to escape. Bake on 350 degrees for 45 - 60 minutes (you can tell when they are ready when the fork comes out easily, but they are not mushy). Let them cool slightly on a baking sheet. Cut into halves, spooning out some of the center. Top with a variety of toppings that will meet the needs of those with and without reflux. Sprinkle a few with just rice cheese and a little salt and pepper for those who have delicate digestive systems.

Nutty Rice Chex:


  • 2 cups Rice Chex cereal

  • 1/2 cup peanut butter

Sometimes it all about the "crunch" during game time. Rice Chex cereal can be a great replacement for greasy potato chips. Put some in a bowl plain, and in another bowl, toss a batch in 1/2 cup peanut butter that you have melted in the microwave (after tossing the cereal in the microwave, place on a plate and put in the freezer for 15 minutes to take away some of the stickiness). Everyone will feel like a kid again.

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.