Acid Reflux Diet Recipe 

Acid Reflux Diet Recipe: GERD-Friendly Fish Chowder 

Acid Reflux Diet Recipe 

If you struggle with acid reflux or GERD (Gastroesophageal Reflux Disease) finding satisfying and flavorful recipes can be a challenge. Many traditional dishes include ingredients that trigger discomfort making it essential to find alternatives. A fish chowder often creamy and rich might seem off-limits. However this GERD-friendly fish chowder recipe is designed to be gentle on your digestive system without sacrificing taste. 

Understanding Acid Reflux and Diet 

Acid reflux occurs when the stomach acid flows back into the esophagus causing discomfort and the symptoms like heartburn. For those with GERD managing symptoms requires dietary adjustments focusing on foods that are low in fat non-acidic and gentle on the stomach lining. Spicy fried and citrus-heavy meals are often triggers as are ingredients like garlic onions and tomato-based products. 

This fish chowder recipe uses reflux-safe ingredients to create a hearty comforting meal suitable for those managing acid reflux. With a mild-flavored fish low-acid vegetables and a soothing non-acidic broth it balances flavor and digestive health. 

GERD-Friendly Fish Chowder Recipe 

Serves: 4 

Prep Time: 15 minutes 

Cook Time: 30 minutes 

Ingredients 

• Fish: 

• 1 lb mild-flavored low-fat fish (such as cod haddock or tilapia) cut into bite-sized pieces. 

• Vegetables: 

• 1 cup diced celery (low-acid and crunchy). 

• 1 cup peeled and diced carrots (gentle on the stomach). 

• 1 cup diced zucchini (mild and acid reflux-friendly). 

• 1 medium potato peeled and diced (provides a creamy texture without dairy). 

• Aromatics: 

• 1 teaspoon fresh dill (calming and digestive-friendly). 

• 1 teaspoon fresh parsley (adds freshness without acidity). 

• Liquid Base: 

• 4 cups non-acidic chicken or vegetable broth (look for low-sodium pH-balanced options). 

• 1 cup unsweetened almond milk (a non-dairy reflux-safe alternative to cream). 

• Seasonings: 

• 1 teaspoon salt (adjust to taste). 

• 1/4 teaspoon ground white pepper (gentler than black pepper). 

Directions 

1. Prepare the Base 

In a large pot add a tablespoon of olive oil and heat over medium low the heat. Add the diced celery carrots and zucchini cooking gently until softened about 5-7 minutes. Avoid browning the vegetables as charred bits can be hard on the stomach. 

2. Build the Broth 

Pour in the non-acidic chicken or vegetable broth. Add the diced potato to the pot and bring the mixture to a gentle simmer. Cover the pot and cook for about 10 minutes or when the potatoes are tender. 

3. Add the Fish 

Once the vegetables are cooked carefully add the pieces of mild-flavored fish to the pot. Reduce the heat to low and let the fish poach in the broth for 5-7 minutes until opaque and flaky. 

4. Finish with Creaminess 

Stir in the unsweetened almond milk ensuring it blends smoothly with the broth. Be careful not to boil the soup at this stage as this can cause separation or curdling. 

5. Season and Serve 

Add fresh dill parsley and a touch of white pepper for gentle seasoning. Taste and adjust salt as needed. Serve warm in bowls garnished with a sprinkle of fresh parsley for added brightness. 

Why This Recipe Works for Acid Reflux 

1. Mild Fish Choices 

Using low-fat mild-flavored fish like cod or haddock ensures the dish is gentle on your digestive system. These fish are easily digestible and less likely to trigger symptoms. 

2. Low-Acid Vegetables 

The inclusion of carrots zucchini celery and potatoes provides a nutrient-dense base without introducing acidity. These vegetables are GERD-friendly promoting digestive health. 

3. Non-Acidic Broth 

A soothing pH-balanced broth serves as the foundation for this chowder. Unlike tomato-based or heavily seasoned broths this option avoids acidity while maintaining a rich flavor. 

4. Dairy-Free Creaminess 

Traditional chowders rely on heavy cream which can exacerbate acid reflux. Unsweetened almond milk offers a light reflux-safe alternative that keeps the dish creamy and satisfying. 

Tips for Acid Reflux Management 

1. Eat Smaller Portions: 

Large meals can increase the likelihood of the acid reflux. Enjoy this chowder in moderate portions alongside a small salad or piece of bread if tolerated. 

2. Avoid Spices and Acidic Additions: 

Skip spicy seasonings or acidic garnishes like lemon juice. Opt for fresh herbs to add flavor without triggering symptoms. 

3. Cook Gently: 

Avoid high-heat cooking methods that can char or caramelize ingredients as these can irritate the esophagus. 

4. Stay Upright After Eating: 

Reflux symptoms are more likely to occur when lying down. Give your body time to digest by staying upright for at least an hour after meals. 

Conclusion 

Living with acid reflux or GERD doesn’t mean giving up on delicious comforting meals. This GERD-friendly fish chowder offers a hearty soothing option for those looking to enjoy a flavorful dish without triggering discomfort. With mild ingredients a non-acidic base and careful preparation it’s a recipe that satisfies both the palate and digestive health. 

Enjoy this chowder as part of an acid reflux-conscious diet and feel good about nourishing your body while managing symptoms.