GERD Food

17/09/2021

Who doesn’t love a good 𝓖𝓵𝓾𝓽𝓮𝓷-𝓕𝓻𝓮𝓮 𝓑𝓪𝓷𝓪𝓷𝓪 𝓑𝓻𝓮𝓪𝓭 𝓡𝓮𝓬𝓲𝓹𝓮? 🍌🍞

This gluten-free banana bread is delicious😋 and makes for an easy snack or quick breakfast once it’s made! Follow the recipe below and tell us what you think, don’t forget to save this post for later. 🙌

𝓘𝓷𝓰𝓻𝓮𝓭𝓲𝓮𝓷𝓽𝓼 🥚🍌

✨ 3 Ripe Bananas

✨1/3 Cup Plant Butter, melted (or sub. Coconut oil)

✨ 1 Large Egg, beaten (substitute for Flax egg if Vegan)

✨ 1 Tsp. Vanilla

✨ 1 Tsp. Fresh ginger, grated

✨ 1/2 Cup Brown Sugar

✨ 1/8 Cup Maple Syrup

✨ 1 1/2 Cup Gluten-Free Flour

✨ 1/2 Cup Gluten-Free Oats

✨ 1/2 Tsp. Salt

✨ 1/4 Tsp. Xanthan gum (omit if your flour contains this!)

𝓘𝓷𝓼𝓽𝓻𝓾𝓬𝓽𝓲𝓸𝓷𝓼 🧑‍🍳

1. Preheat the oven to 350 degrees.

2. Grease and flour a 9 inch loaf pan.

3. Mash overripe bananas in a large bowl.

4. Stir in the melted plant-based butter or coconut oil, egg or flax egg, vanilla and fresh grated ginger.

5. Mix in the brown sugar and maple syrup.

6. In a medium bowl, sift together the flour, salt and oats and xanthan gum (if needed).

7. Combine dry ingredients with the wet ingredients until well incorporated.

8. Pour batter into prepared loaf ban and bake in the oven on the middle rack for 45 minutes - 1 hours.

9. Once bread is golden brown a knife inserted in the middle comes out clean, remove from the oven and cool in the pan for 15 minutes.

10. Remove from the pan and let cool completely on a cooling rack. 𝓢𝓵𝓲𝓬𝓮, 𝓢𝓮𝓻𝓿𝓮, & 𝓔𝓷𝓳𝓸𝔂! 😍

29/08/2021

20/08/2021

This week’s 𝙶𝙴𝚁𝙳 𝙵𝙾𝙾𝙳 𝙵𝙴𝙰𝚃𝚄𝚁𝙴 is….

✨𝙶𝙸𝙽𝙶𝙴𝚁✨

𝙶𝚒𝚗𝚐𝚎𝚛 is a phenomenal root that has been used around the world for its many benefits! It’s a natural remedy for gastrointestinal issues which is why many people reach for something containing 𝚐𝚒𝚗𝚐𝚎𝚛 when their stomach is not feeling the best.

Not only is 𝚐𝚒𝚗𝚐𝚎𝚛 known for its nausea-reducing effects, it also…
✨ Absorbs excess stomach acid
✨ Is an anti-inflammatory that is said to reduce gastrointestinal irritation and reduce gastric contractions
✨ Helps to speed up the digestion process
✨ Reduces the likelihood of acid flowing from your stomach back into your esophagus

Looking for ways to add 𝚐𝚒𝚗𝚐𝚎𝚛 into your diet? Check out our 𝙶𝚒𝚗𝚐𝚎𝚛 𝚃𝚎𝚊 𝚁𝚎𝚌𝚒𝚙𝚎 and 𝚂𝚎𝚜𝚊𝚖𝚎 𝙶𝚒𝚗𝚐𝚎𝚛 𝚂𝚊𝚕𝚖𝚘𝚗 𝚁𝚎𝚌𝚒𝚙𝚎 at gerdfood.com

☕️

12/08/2021

In through your 𝓷𝓸𝓼𝓮, out through your 𝓶𝓸𝓾𝓽𝓱! 🌬

Did you know that you can help strengthen your diaphragm through b⃨r⃨e⃨a⃨t⃨h⃨i⃨n⃨g⃨? 😯

This technique is called diaphragmatic breathing therapy or “𝓫𝓮𝓵𝓵𝔂 𝓫𝓻𝓮𝓪𝓽𝓱𝓲𝓷𝓰" and has you focus on breathing through your diaphragm rather than your chest!

Your diaphragm and LES (lower esophageal sphincter) work together to keep harsh stomach acid away from the esophagus. However, when the diaphragm and LES are weakened, stomach acid is more likely to creep up into the esophagus causing a reflux episode! ❤️‍🔥

Try this breathing exercise today and tell us what you think 💭

✨ Place one ✋ on your belly and the other on your chest
✨ 𝓑𝓻𝓮𝓪𝓽𝓱𝓮 in through your nose and direct the air to your belly instead of your chest
✨ 𝓑𝓻𝓮𝓪𝓽𝓱𝓮 out through your mouth, with pursed lips, and gently use your muscles to press all the air out
✨ Repeat up to 10 times

10/08/2021

𝙰 𝚂𝚒𝚖𝚙𝚕𝚎 & 𝙴𝚏𝚏𝚎𝚌𝚝𝚒𝚟𝚎 𝙱𝚛𝚎𝚊𝚔𝚏𝚊𝚜𝚝!☕️

✨Toasted Bread- a plain grain that helps to absorb stomach acid 🍞
✨Banana Slices- high in fiber and actually strengthen your digestive system to help prevent indigestion 🍌
✨Peanut Butter- a great source of protein 🥜
✨Drizzle of Honey- a little something sweet 🍯
✨Chia Seeds- also help to absorb stomach acid 🌱

Today is going to be a great day, so remember to set yourself up for success from the very start! 🙌

08/08/2021

Let’s have a 𝓢𝓽𝓻𝓮𝓼𝓼-𝓕𝓻𝓮𝓮 𝓢𝓾𝓷𝓭𝓪𝔂! ☀️

Try some of these yoga poses to help with digestion! 🧘🏼‍♀️
Be sure to hold the poses for at least 10 𝓼𝓮𝓬𝓸𝓷𝓭𝓼 and alternate sides.

Be sure to hit the save button to come back to them later! 👍

Enjoy your 𝓢𝓾𝓷𝓭𝓪𝔂!

07/08/2021

Here’s another 𝓢𝓷𝓪𝓬𝓴 𝓘𝓭𝓮𝓪!💡

As mentioned in previous posts, it’s important to eat 𝚜𝚖𝚊𝚕𝚕𝚎𝚛 meals/snacks instead of skipping a meal entirely or binging a t͓̽r͓̽i͓̽g͓̽g͓̽e͓̽r͓̽ food!

This GERD-friendly protein packed 𝓼𝓷𝓪𝓬𝓴 is another one of our favorites. ♥️
It’s filling and fuels your body with the nutrients it needs to keep you going!

Be sure to add these✌️foods to your grocery list!

01/08/2021

Happy 𝓢𝓾𝓷𝓭𝓪𝔂-𝓟𝓻𝓮𝓹 𝓓𝓪𝔂!

This is your friendly reminder to set yourself up for success this coming week by preparing your small meals/healthy snacks! 🙌

We know that your week can be busy🏃🏼‍♀️…sometimes so busy that it can be hard to find time to eat or you get hungry and binge a trigger food!

Invest time in yourself and your health today by prepping your week of food to reduce your chances of a nasty flare up. ❤️‍🔥🙅‍♀️

Be sure to check back in for more snack prep ideas! 💡

🄷🄰🅅🄴 🄰 🄶🅁🄴🄰🅃 🅆🄴🄴🄺

23/07/2021

Let’s talk about 𝓢𝓷𝓪𝓬𝓴𝓼! 🥕🥨

They’re s⃨m⃨a⃨l⃨l⃨ in size but L⃨A⃨R⃨G⃨E⃨ in effect!

Eating 5-6 smaller meals/snacks vs 3 large meals a day can help reduce your acid reflux. 🙌
By eating healthy snacks often you can ensure that you’re fueling your body with the nutrients it needs while putting less pressure on your stomach causing a nasty flare-up!

Some of our favorite powerful snacks are;
✨ 𝓟𝓻𝓮𝓽𝔃𝓮𝓵 𝓒𝓱𝓲𝓹𝓼 & 𝓗𝓾𝓶𝓶𝓾𝓼
✨ 𝓒𝓪𝓻𝓻𝓸𝓽𝓼 & 𝓡𝓪𝓷𝓬𝓱/𝓗𝓾𝓶𝓶𝓾𝓼

➕ 𝓟𝓻𝓮𝓽𝔃𝓮𝓵𝓼 are a plain grain, like toast and oatmeal, which tend to absorb stomach acid really well! (Try plain bagel chips and hummus first, then graduate to more robust flavors to learn what works best for you)
➕ 𝓗𝓾𝓶𝓶𝓾𝓼 is high in protein and low in fat
➕ 𝓒𝓪𝓻𝓻𝓸𝓽𝓼 are a carbohydrate & high in fiber
➕ The 𝓡𝓪𝓷𝓬𝓱 shown above is our all time favorite! It is low in calories/fat and is yogurt based. (If you prefer a different dip try that too!)

We recommend prepping your 𝓼𝓷𝓪𝓬𝓴𝓼 in these really convenient containers before your week begins. 👍

🌟 Set yourself up for 𝓢𝓾𝓬𝓬𝓮𝓼𝓼! 🌟

Having snacks prepared in advance makes it easier to just grab-&-go and takes away the stress of “what am I going to eat today?”.

𝓢𝓽𝓪𝔂 𝓣𝓾𝓷𝓮𝓭 for more snack ideas! 📺

17/07/2021

☀️ 🄷🄰🄿🄿🅈 🅂🄰🅃🅄🅁🄳🄰🅈 ☀️

Did you know that 𝔂𝓸𝓰𝓪 is an effective and natural way to help reduce acid reflux flare-ups? 🙌

Studies have shown that for many people, stress has a direct impact on reflux symptoms. An increase in stress can lead to an increase in the amount of acid that builds in your stomach!

We know that everyone may not have the time for a long therapeutic remedy during their day, so try implementing little things during your daily routine to mitigate flare-ups! Take a few minutes today or any day to try these yoga poses and learn what works best for you. ♥️

🧘🏼‍♀️🌬🧘‍♂️

𝓨𝓸𝓰𝓪 is known to be a great natural way to lower your body’s stress response! Remember to 𝓫𝓻𝓮𝓪𝓽𝓱𝓮, through your poses as this will help relieve stress and balance your body. ⚖️

✨ Hold poses for 10-20 seconds
✨ Alternate sides
✨ 𝓑𝓻𝓮𝓪𝓽𝓱𝓮

❤️

15/07/2021

Not only is this 𝓑𝓾𝓭𝓭𝓱𝓪 𝓑𝓸𝔀𝓵 beautiful…it’s 𝓭𝓮𝓵𝓲𝓬𝓲𝓸𝓾𝓼 too!

This is a quick and easy dinner that will leave you feeling full with low risk of an acid reflux flare up! 🙌

🥬 Leafy greens help reduce stomach acid!
🍠 Sweet potatoes are a high alkaline food!
⚪️ Tofu is a great source of fiber and can also help absorb stomach acid!

Give this yummy bowl a try and tell us what you think! Don’t forget the 𝓨𝓸𝓰𝓾𝓻𝓽 𝓕𝓮𝓽𝓪 𝓢𝓪𝓾𝓬𝓮! This creamy low-fat sauce is a must-have with this bowl. Both recipes are included below, 𝓔𝓷𝓳𝓸𝔂!

𝙱𝚄𝙳𝙳𝙷𝙰 𝙱𝙾𝚆𝙻 𝚁𝙴𝙲𝙸𝙿𝙴

Ingredients:
1 Sweet Potato
6 oz Tofu
1 cup Rice
½ Avocado
Mixed Greens

Let’s Make It!

✨Cube Sweet Potato, mix in a bowl with a drizzle of olive oil, and add rosemary, thyme, and salt to taste. Roast at 425 for 30 minutes, stirring every 10 minutes.
✨Slice and dry 6 oz Tofu (about half a block), coat with Italian dressing and Italian seasoning, fry in a pan until golden brown.
✨1 cup Rice - we like Uncle ben’s long grain & wild ready rice which cooks in 90 seconds
✨Slice avocado, chop greens and prepare the sauce (we recommend yogurt feta sauce!)
✨Combine ingredients on a plate and enjoy!

𝚈𝙾𝙶𝚄𝚁𝚃 𝙵𝙴𝚃𝙰 𝚁𝙴𝙲𝙸𝙿𝙴

Ingredients:
1 cup feta, crumbled
1 mashed avocado
1 cup low-fat Greek yogurt (or non-dairy yogurt)
Zest of 1 lemon
1 tablespoon olive oil
1 tablespoon chopped fresh parsley
1 tablespoon chopped fresh basil
salt to taste

Let’s Make It!

✨Combine feta, avocado, yogurt in a large bowl and mix until well blended. Add lemon zest and juice if desired, olive oil, 2 teaspoons parsley, and 2 teaspoons basil. ✨Season to taste with salt.
✨Transfer to a serving bowl and garnish with the remaining herbs, a drizzle of olive oil

𝓔𝓝𝓙𝓞𝓨! 👏🏽

12/07/2021

They don't say 𝓫𝓻𝓮𝓪𝓴𝓯𝓪𝓼𝓽 is the most important meal of the day for nothing! 🥣

Set your digestive system up for success by fueling your body with something good at the very start of your day.☀️ This 𝓞𝓪𝓽𝓶𝓮𝓪𝓵 𝓑𝓻𝓮𝓪𝓴𝓯𝓪𝓼𝓽 𝓑𝓸𝔀𝓵 recipe is one of our favorites! 🙌

Oatmeal is high in fiber and keeps you feeling full. Additionally, oats are known to help absorb stomach acid.
The fruit 🫐 adds a naturally sweet and flavorful touch! We also like to add chia seeds and honey to ours. 🍯

Swipe to see the recipe, don’t forget to save it, & give it a try to see what you think. 😋