If you’re living with GERD (gastroesophageal reflux disease), you know how important it is to manage your diet to minimize symptoms and improve your quality of life. Acidic foods and beverages can trigger heartburn, reflux, and discomfort, but being on a low acid diet doesn’t mean you have to restrict yourself from the pleasure of eating!
Read on for a list of low-acid food substitutes that can help you follow a GERD-friendly low acid diet without sacrificing flavor.
Preface
Before we dive in, here is an important factor to take into consideration when choosing ingredients for managing GERD (gastroesophageal reflux disease).
Opting for organic ingredients is a great way to reduce the intake of potentially harmful pesticides, chemicals, and preservatives that could irritate your digestive system.
Organic foods are naturally richer in nutrients and antioxidants, which can help reduce inflammation, heal the gut lining, and promote better digestion. By making the switch to organic produce, grains, and proteins, you can ensure that your meals are as gentle and nourishing as possible, helping you manage GERD symptoms more effectively while supporting your body’s overall well-being.
1. Tomato Sauce: Coconut Aminos + Butternut Squash or Pumpkin
Tomatoes are naturally acidic and can be a major trigger for GERD symptoms. But there’s no need to give up pasta or pizza—just swap out your traditional tomato sauce for a combination of coconut aminos (a soy sauce alternative with a milder, umami flavor) and a puree of butternut squash or canned pumpkin. This pairing adds a rich texture and sweetness to your dishes without the acidity, keeping your taste buds satisfied and your stomach calm.
Find the full detailed recipe for our low acid pumpkin marinara sauce for free here.
2. Garlic: Fennel
Garlic can be another GERD trigger, often causing heartburn and indigestion. A great substitute is fennel, which has a mild, slightly sweet flavor with a hint of licorice. You can use fennel in salads, stir-fries, or as a seasoning to provide depth and aromatic appeal without the harshness of garlic.
3. Cocoa Powder: Heartburn Elixir Luxe Carob
Pro Tip: If you’re looking for a natural, delicious way to soothe heartburn, Heartburn Elixir is a tasty drink mix crafted with premium botanicals, proven to quickly and effectively relieve heartburn. It’s a simple way to get the relief you need, without the harsh chemicals.
For those who enjoy chocolate, it can be tough to avoid cocoa powder, which can be acidic. A fantastic alternative is Heartburn Elixir: Luxe Carob, which offers a smooth, chocolate-like taste without the acidity & extra herbal goodness with 7 proven ingredients to help you overcome heartburn. Luxe Carob is naturally sweet and much gentler on the stomach, making it a perfect swap for baked goods (like this one), smoothies, or even hot beverages.
4. Sour Cream: Coconut or Greek Yogurt
Sour cream can irritate those with GERD due to its high-fat content and acidity. Instead, opt for coconut yogurt (unsweetened) or Greek yogurt (if dairy is tolerated). Both options provide a creamy texture and tangy flavor that work beautifully in dips, dressings, or as a topping for baked potatoes and tacos, all without the burn.
5. Cheese: Nutritional Yeast
Cheese is a common GERD trigger, and while it adds richness to many dishes, it can also worsen symptoms. Nutritional yeast is a dairy-free alternative that has a cheesy, nutty flavor and can be used in place of cheese in many recipes. Sprinkle it over popcorn, pasta, or salads for a cheesy taste without the acidity or fat.
6. Coffee: Heartburn Elixir
Many coffee lovers with GERD struggle with the acidity in their morning cup of joe. If you’re looking for a gentler alternative, try Heartburn Elixir as a coffee substitute. This herbal drink is crafted to replicate the depth and richness of coffee, without the acidity or caffeine, so you can still enjoy a warm, soothing beverage without the discomfort.
Reminder: For relief on the go, Heartburn Elixir is a quick, natural way to ease heartburn symptoms. Just mix with water or your favorite milk for a soothing, tasty drink—perfect for managing those midday flare-ups.
7. Fried Foods: Air-Fried Foods
Fried foods can be hard on the digestive system, especially for those with GERD, as the oils and fats can lead to reflux. It's also very important to avoid seed oils, such as canola oil, soybean oil, sunflower oil, and corn oil. Seed oils have been linked to several health concerns especially negatively impacting your gut health.
Opt for healthier fats olive oil, avocado oil and butter & instead of deep-frying, try using an air fryer. Air-fried foods require little to no oil, making them a healthier and more GERD-friendly alternative while still providing the crispy texture and flavor you love.
8. Alcohol: Heartburn Elixir Mocktails
We all know that alcohol can relax the lower esophageal sphincter, increasing the likelihood of acid reflux. So, if you miss your cocktails, why not try a Heartburn Elixir mocktail, like this refreshing mango coconut vanilla glow!
9. Carbonated Beverages: Let It Go Flat
Carbonated drinks like soda and sparkling water can cause bloating and gas, which can exacerbate GERD symptoms. A simple solution? Let it go flat. Allow your sparkling beverages to sit for a few minutes to lose the fizz. Alternatively, you can opt for still water or non-carbonated beverages that hydrate without irritation.
10. Citrus Fruits: GERD-Friendly Fruits (Coming Soon!)
Citrus fruits like oranges, lemons, and grapefruits are highly acidic and often a trigger for GERD symptoms. While they’re not ideal for those with reflux, there are plenty of GERD-friendly fruits that are less acidic and just as delicious. A list of these fruit options will be in an upcoming post to help you add variety and nutrition to your diet.
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Conclusion
Managing GERD through diet doesn’t mean you have to give up all of your favorite foods. With these thoughtful substitutions, you can continue to enjoy flavorful meals while keeping your symptoms in check. Whether you’re looking for alternatives for tomato sauce, cheese, or coffee, there’s a GERD-friendly substitute out there that can fit seamlessly into your meals.
For those moments when you need quick heartburn relief without side effects, Heartburn Elixir is the perfect solution. This premium, botanical-rich drink mix is designed to effectively soothe heartburn and acid reflux, naturally and fast. It’s a must-have in your GERD-friendly toolkit.
Remember to listen to your body and experiment with different options to find what works best for you. By making small adjustments and choosing low-acid substitutes, you can enjoy a more comfortable, heartburn-free lifestyle.
Stay tuned for more tips and recipes coming soon to help you navigate your GERD-friendly journey!
