Recipes for gastroesophageal reflux disease in adults

Eating healthy is essential in case of gastric reflux. For this reason, it is essential that you prepare light recipes with vegetables, greens, fruits and white meats.

There are endless delicious options you can cook, such as salads, creams, hot or cold soups, baked chicken or turkey. Depending on your taste in cooking, you can prepare more complex or simple recipes.

Either way, you’ll find a variety of recipes here so you can put your cooking skills to good use and keep acid reflux under control.

Meals you can prepare if you suffer from reflux

We start with a very fresh and healthy meal, the salads. There are a thousand ways to prepare salads, with a wide variety of ingredients. (Click here if you want to know forbidden foods for reflux that should not be included in your recipes)

Mango and squid salad

Ingredients for four meals:

  • 1 squid
  • big handle
  • Lettuce
  • fresh coriander
  • extra virgin olive oil
  • Salt.


Take the squid and cut it into slices. Put it in a container to let it marinate with a few tablespoons of olive oil. Leave it like this for 30 minutes.

Meanwhile, you can cut the mango into pieces, the size is your preference.

The squid should already have been marinated, so you should put it on the plate for it to roast When it’s ready, it’s time to serve. Take a plate, put the lettuce on it, then the mango with a few coriander leaves and finally the squid.

Complete with a touch of oil and salt.

Spinach cream

Creamed spinach in a deep plate, a spoon and slices of whole wheat bread alongside


  • 150g frozen spinach
  • Butter
  • wholemeal flour
  • vegetable milk
  • Salt
  • Grated skimmed cheese.


Thaw the spinach in the microwave on medium power for about ten minutes. You will see that the spinach releases water, so you need to drain it well.

Take another container and add the butter to melt it in the microwave. Later, add the flour and stir very well. Now add milk and salt to taste. Place the mixture in the microwave to cook it for 5 minutes.

During this time, you will take breaks to stir the mixture. After 5 minutes, add the spinach and return to the microwave, but this time for about 9 minutes. Finally, gratinate with the cheese and that’s it.

Savory pancakes stuffed with chicken and vegetables


  • Chicken breast
  • Carrot
  • Broccoli
  • Olive oil
  • Salt.


You can buy the pancakes made or prepare them at home, if they are based on oatmeal, much better. Now let’s talk about filling. Start by washing the vegetables well and then chopping them. Then take the breast and cut it into pieces or strips.

Brown the chicken in a pan with a little olive oil. You only have to sauté it so that it takes on a golden color, when it is like that you remove it from the heat. In the same skillet, brown the chopped vegetables with a little salt.

Later, take the chicken and cut it into small pieces to add to the vegetables. Mix everything for a few more minutes on the heat. Then turn off the heat and fill the pancakes.

These are some tips for you to know how to deal with your condition. However, These recipes alone are not enough to cure your reflux.


This is why in “Opinion and Health” we recommend that you watch Laura’s story and how could heal forever the reflux that did not let her live.

Click here to do what she did

Since Notice and Health We wish you much success in your recovery!


Written by Maria Teresa Gutierrez, doctor specializing in the digestive system and nutrition. She currently practices as a doctor at the Catalan Health Institute and is a Doctor of Medicine from the University of Salamanca.

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