Ingredients in My Reflux Friendly Kitchen

Creating this list years was a game changer for me. It's so much easier listing what I can use as opposed to a list of triggers. Making this list has helped me greatly develop delicious and nutritious meals. My arsenal of ingredients my be a bit limited, but I'm still going to make and enjoy delicious healthy alternatives.

Below is what is typically in my pantry or fridge when I'm following a low-acid diet:

*EVERYONE HAS DIFFERENT TRIGGERS - what works for me might not work for you.

As always, please consult with your medical professional before starting a new diet.

FRUITS

FRUITS WE THINK ARE VEGETABLES: cucumber

MELONS: cantaloupe, honeydew, watermelon, santa clause, hami,  

STONE FRUIT: olives 

SQUASH: acorn, butternut. delicata, hubbard, kabocha, spagehetti, zucchini

OTHER: dates, papaya, banana (banana can be a trigger for some peoples, so if you feel badly after, avoid it.) 

DRIED: dragonfruit, dates, & turkish apricots 

WITH CAUTION: apples & pears

VEGETABLES

LEAF VEGETABLES: argula, baby lettuce, beet greens, butter lettuce, chicory (radicchio), collard greens, endive, frisée, green leaf lettuce, iceberg lettuce, kale (baby, curly, lacinato, red), mache, microgreens, mustard greens, red leaf lettuce, romaine lettuce, spinach, rainbow chard, swiss chard. 

FLOWER BUDS: artichoke, broccoli, broccolini, cauliflower, romanesco, broccoli, zucchini flowers, squash blossoms

LEAF BUDS (lateral & terminal): brussel sprouts, cabbage, red cabbage 

BULB & STEM (stalks): asparagus, bamboo shoots, celeriac, celery, fennel, kohlrabi, lemon grass 

ROOT & TUBEROUS VEGETABLES: bamboo shoot, beet, carrot, daikon, ginger, jícama, parsnip, potato, radish, rutabaga, sweet potato, taro, turnip, water chestnut, yam 

FUNGUS: chanterelle, crimini, enoki, portabello, shiitake, maitake, morel, trumpet, oyster, white button

LEGUMES 

BEANS: adzuki, cannellini, chickpea, black, fava, edamame, great northern beans, green beans,  kidney, lima, mung, navy, pinto, soybean

PEAS: garden peas, green split peas, snow peas, snap peas, yellow split peas 

LENTILS: black beluga, brown, French green, orange, red, yellow

OTHER: peanuts

SPICES & HERBS

DRIED OR FRESH: tarragon, cardamom, cilantro, basil, thyme, rosemary, and Herbs de Provence, fennel, anise, dill, ginger, parsley, celery seed, lavender, marjoram, oregano, sea salt

GRAINS

RICE: brown, brown basmati, black, faro, red, wild 

MORNING GRAINS: bran flakes,  brown puffed rice, buckwheat, oatmeal, bran flakes, cornflakes, millet, teff

Try to consume these starches made with whole wheat or rye flour: bagels, bread, couscous, crepes, english muffins, muffins, naan, pancakes, pretzels, pita, pasta.  

OTHER: barley, buckwheat, polenta, quinoa 

PROTEINS

POULTRY: chicken, turkey (ground, whole, or breasts) 

MEAT: lean cuts of steak such as top sirloin or lean pork chops

 OTHER: eggs, fish, tofu

NUTS & SEEDS

Almonds, brazil nuts, cashews, chestnuts, pumpkin seeds, sesame seeds, & sunflower seeds. 
BREADS:

- Breads that contain few ingredients that do not contain vinegar or ascorbic acid 

OILS

Almond, avocado, macadamia nut, olive, and sesame seed. 

SPREADS & THE LIKE

Butter (preferably grass-fed) 

Coconut aminos, Whole Foods Shoyu 

Savory Choice chicken & beef broth - I buy at PCC

Almond butter, peanut butter, cashew butter, pumpkin seed butter

DAIRY & NUT CREAMS

MILK: cashew, coconut, oat, rice, skim, vanilla unsweetened almond and my personal favorite macadamia nut, hemp, pumpkin seed, pistachio, 

CHEESE: low-fat cream cheese, park-skim mozzarella, Kite Hill cream cheese (made from almond milk), parmesan, bleu cheese, white cheddar, cheddar 

OTHER: 0% plain greek yogurt, almond yogurt, and coconut yogurt. 

SWEETENERS

Agave, honey, maple syrup, and date syrup.  

DRINKS

Coconut water, herbal tea (without caffeine) like chamomile tea, & homemade infused waters, and marshmallow root.

PROTIPS:

• Limit fat, use them as a seasoning

• Variety is the spice of life and when you can’t have a lot of spice, variety is life. 

• Not only will you try new ingredients you might love that add flavor, you are incorporating new vegetables with more phytonutrients and polyphenols.