Healthy and GERD-friendly snacks might be one of the great improvements you can make as a part of an overall GERD-friendly program and a healthy diet. All too often we simply snack on those things we love, like potato chips, crackers and cheese, ice cream…well, you get the idea. But for those with GERD, it is important to eat foods that won’t trigger acid reflux symptoms or add bulk around the waistline.
What are good snack foods that won’t feed acid reflux?
Thanks for asking your question. Snacking is only one element of an effective acid reflux diet. That is why we developed RefluxMD’s Recipe for Relief, our GERD-friendly eating plan and diet program, Since portion size is critical to any diet, especially for those suffering from GERD, we highly recommend eating three small meals daily along with two substantial snacks. These tips along with GERD-friendly snacks will help you avoid those hunger pangs that often lead to over-eating.
Here are a few recommendations for your consideration:
- Cottage Cheese and Apples: Simply core out a golden delicious or red apple, cut it into small slices, and add a half-cup of low-fat cottage cheese.
- Edamame: Steam or boil a half-cup of shelled soybeans and add a touch of salt to taste.
- Banana: The most transportable snack of all! It even comes with its own protective cover.
- Baby Carrots: One and a half cups of baby carrots are easy to find and prepare. To add some spice to the snack, add 2 TBSP of hummus.
- Hard-boiled egg: Easy to cook the night before and when you are ready, just slice it up and placed the slices on a toasted piece of whole wheat bread.
- Nonfat Greek Yogurt: Find a plain or flavored Greek yogurt and snack on a half cup portion. Even add some fruits for a little kick to the taste buds.
- Almonds: Snack on 8 to 10 lightly salted almonds.
- Grapes: 1 cup is typically 25 to 30 grapes, and they make a refreshing and tasty snack.
- Celery with Peanut butter: Quick, easy and fun to eat!
- Cheese and Crackers: Try 4 to 6 whole grain crackers with low-fat or no-fat cheese.
- Granola with Fruit: One-half cup of granola with a few strawberries or blueberries.
- Popcorn: Two and one-half cups of air-popped popcorn.
- Melba Toast Crackers: 4 or 5 crackers, either rye or pumpernickel.
- Instant Pudding: Use fat-free and sugar-free pudding mix and use non-fat milk.
- Bagel and Peanut Butter: Spread peanut butter on one-half of a whole-wheat bagel.
- Avocado: One-half of an avocado is a high fiber snack.
- Fresh Vegetables: One cup of your favorite veggies such as cucumbers, mushrooms, celery or broccoli.
- Grape Nuts and Yogurt: One-third cup of Grape Nuts with four ounces of nonfat yogurt.
- Pistachios: Eat 20 to 25 and just removing the shells will slow down your appetite!
- Sunflower Seeds: One-half cup and like pistachios, just getting to the seed will slow you down!
I hope this helps you get a start on healthy snacking!
The importance of diet and weight management on GERD symptoms
For patients diagnosed with GERD, most doctors recommend diet modification and weight loss, if excess weight and/or obesity is an issue. RefluxMD spent over a year developing an innovative program focused on two of those elements; diet and weight management. We believe that RefluxMD’s Recipe for Relief is the best food plan and diet program available today that was exclusively designed for those suffering from GERD. For those with a BMI of over 27, rapid weight loss is recommended, we hope you will consider Scale Down for Relief. I encourage you to learn more about these two programs and contact us if you have any questions at firstname.lastname@example.org.