GERD Diet Demystified: GERD Friendly Snacking Round 1Published on Friday, January 21, 2022 by
Looking for something more than oatmeal?
I have no problem with oatmeal and it is certainly a “go-to” recommendation for GERD-friendly snacks but if you are like me…you get tired of some foods after a while- unless, you mix it up a bit with them. One way of incorporating oats and bananas in a new and tasty way is my GERD-friendly version of the Elvis smoothie…
- 1 Banana
- 1 Cup of Ice
- ⅓ Cup of Old-Fashioned Oats (or quick oats will work!)
- ½ Cup of Almond Milk (or your milk of choice)
- ½ Cup of Vanilla Bean Yogurt (or plain yogurt will work but this just makes it…mmm)
- 2 TBSP Peanut Butter
- 1 TBSP Honey
Just put all of the ingredients together and blend! If it’s a little too thick for your liking, throw a couple splashes of milk in and blend until you get to a consistency you like.
If you are looking for some lighter snack choices (the Elvis smoothie can be filling, which is a great choice if you have a longer stretch between meals or need the extra energy)- here are some ideas using fresh twists on some classic staples:
Whip up a quick high protein and flavorful homemade fruit dip to eat at home or on the go when you are eating lower acidity fruits such as watermelon, cantaloupe and honeydew by mixing either the sugar-free or regular Jell-O Cheesecake flavoring into greek yogurt.
One of the ways I made fruit interesting for my kids when they were younger that really grew on me personally, was slicing a banana and putting it in a ziplock bag of crushed up graham crackers and then eating it. We called it “banana sushi”. Don’t let the name make this treat off-putting to you, you can coat bananas with coconut or other items and even freeze them for a frozen banana treat.
If you have cereal on hand, such as Honey Nut Cheerios, it is really easy to make your own cereal bars because it only takes 3 ingredients:
- 2 Cups of Dried Cereal (I like to use Cheerios, but have also used Honey Bunches of Oats)
- 6 TBSP of Peanut Butter (or you can use Almond Butter/Walnut Butter)
- 6 TBSP of Brown Rice Syrup (or Maple Syrup if you don’t have any Brown Rice Syrup on hand)
What you will need to do is melt the peanut butter and brown rice syrup together on the stovetop on medium to low heat. Once melted, pour over the cereal in a mixing bowl and carefully combine until all of the ingredients are well mixed. Then, you can put the mixture either in a baking dish or baking tray that has been lined with parchment paper, or if you do not have that on hand- make sure to spray with a non-stick cooking spray so the ingredients will come off when settled. I’d recommend putting them in the refrigerator for an hour before cutting to help them settle, then enjoy!
Other quick snacks include rice cakes with different spreads such as a date spread or honey almond butter. There is even The Easy 5-Ingredient Acid Reflux Cookbook by Andy De Santis that features some amazing snack ideas (as well as some tasty recipes for meals)!
Stay tuned for more GERD-friendly snack ideas and check out our GERD-friendly products for more snack inspiration. Here are a few additions to get you started:
Allison KochPhD, RDN