Lunch Ideas for Acid Reflux Sufferers

Most patients who struggle with GERD or persistent acid reflux already know what foods to avoid with acid reflux; however, let’s review the list for those who might have been newly diagnosed. As you plan your lunches each week, try to avoid or severely limit these ingredients:

• Tomato products

• Citrus fruits

• Peppermint

• Excess caffeine

• Chocolate

• Spicy foods

• Carbonated drinks

• Fatty foods

Acid Reflux Meals and the Best Foods for Heartburn

When it comes to lunchtime, there are two different people in this world: the ones that cook enough at night to eat leftovers for lunch the next day, and those that eat something new the next day. If you’re cooking at night and preparing heartburn-friendly meals already, it may be in your best interest (and best for your mental health in the long run) to make plenty of portions of your dinner so that you can eat leftovers for lunch the next day. 

However, if you are someone who doesn’t like eating leftovers or you simply don’t want to cook that much at once, you’ll need some lunch ideas that won’t trigger your acid reflux. Let’s take a look at some lunches that include some of the best foods for heartburn.

Low-Fat Sandwiches

Now, sandwiches get a bad rap, but they are actually quite versatile. You could have a different sandwich every day of the week on different bread - if you wanted to! The key to building a great sandwich is to vary textures and flavors. Start by choosing your meat: turkey and sliced chicken are great options. Make sure to layer on plenty of your dressing of choice, and don’t be afraid to get creative; for example, thinly sliced apple goes well with turkey on a sandwich dressed with fresh cranberry sauce. Don’t let anyone make fun of you for your healthy sandwiches!

Rice Bowls With Lean Meats

Rice bowls are both delicious and convenient. If you have a rice cooker, you can prepare batches of rice in advance and keep the toppings cooked and frozen. On the day you would like to prepare a rice bowl lunch, take five minutes to cook rice, put it in a meal container, and place the frozen meat and vegetables on top. Try to avoid fatty meats like beef, or eat them in smaller proportions than vegetables.

Low-Acid Soups

Soups like chicken and turkey noodle are a great way to up your water and nutrient intake; however, you do need to be wary of the sodium content of pre-prepared soups. It’s always best to make your food homemade, that way you can control what goes into your lunch. However, if you don’t have the time, look for low-sodium and low-fat options. Avoid tomato-based soups and spicy soups.

Wraps

Another versatile choice, wraps can realistically hold anything you want. For example, you could prepare a spinach wrap with low-fat mozzarella, pesto, spinach, and thin carrots for a delicious lunch. Or, you could toast the wrap, break it apart, and pack it with hummus and other veggies. The possibilities are endless.

Kicking the Acid Reflux FOR GOOD

Avoidance is a good strategy for some patients; however, others may be looking for a more permanent solution to their acid reflux symptoms. Here at the Tampa Bay Reflux Center, we offer several reflux surgeries that can help you be rid of your heartburn for good. For more information about these treatments or to schedule an appointment with one of our reflux specialists, contact our office today.