GERD Diet Demystified: GERD Friendly Snacking Round 2

GERD Diet Demystified: GERD Friendly Snacking Round 2

Published on Friday, March 04, 2022 by Allison Koch

You can never have enough GERD friendly snack ideas…

In the GERD Diet Demystified series, we have been providing you with snacking ideas in both the Snacks to Manage Acid Reflux & Heartburn and GERD Friendly Snacking Round 1 and will continue now with GERD Friendly Snacking Round 2! 

Low-fat cottage cheese is so underrated! 

There are so many different things you can do with cottage cheese other than just throwing some fruit in it. Although, if you do like the good ole cottage cheese and fruit- good choices are cantaloupe, bananas, honeydew & watermelon with GERD. Cottage cheese is not only a good source of calcium, it is also a great source of protein, which will keep you feeling full longer between meals and fueled properly. A couple of snack ideas for cottage cheese:

  • Go Greek. Mix up some chopped cucumber, a few black olives (these are less acidic than other types of olives), a drizzle of olive oil and a dash of dried oregano, basil & dill. This mix can be used on a slice of whole-grain toast or better yet- with some pita crisps.
  • Use it as a creamy base with a hearty cracker. This is an ultimate snack here. Choose a hearty cracker such as a Wasa mulit-grain or gluten-free cracker and put down a layer of cottage cheese as your base. If you are in the mood for a sweeter touch- a little drizzle of honey or mix it up with some peanut butter powder. If you are in the mood for something a little more savory- you can use some sprouts, toasted peanuts, chives, really the possibilities are endless. 

Another friendly snack option is baked vegetable chips. 

You can do these one of two ways- you can either make your own or you can purchase some. If you choose to purchase some, be mindful of the overall calories per serving and that they are not loaded with extra sodium (salt) or potential triggers in the flavoring or additives (garlic, pepper, tomatoes- whatever your triggers may be). 

I will be honest with you, I haven’t met many Dietitians who don’t just love beets. Maybe that’s a secret prerequisite in our neurological makeup…but even if you are not a giant beet lover, you might like these beet chips (a good source of potassium and fiber- and low in calories might I add). Other options for purchase would be carrot stick snacks & baked cassava chips

But making your own baked vegetable chips is SO EASY to do:

  • Preheat your oven to 400 degrees F
  • Choose 2-3 Vegetables for 1 baking sheet
    • Ideal vegetables for DIY vegetable chips include: carrots, zucchini, sweet potato, beets (my favorite are golden beets) & turnips- we will get into baking lighter veggies at a later date. 
  • Thinly slice your choice vegetables, but not too thin- you don’t want them to burn. If you have ever seen a poker chip- that should be your goal thickness.
  • Spray the bottom of your pan with cooking spray and place the vegetables on top.
  • Spray the top of your vegetables with a dusting of cooking spray and season to your liking. A dash of salt & and some oregano and thyme should do the trick!
  • Bake for 10 minutes at 400 degrees F and then flip your veggies over with a spatula. Let them cook for another 5-10 minutes until brown and crisp. Watch them carefully to make sure they are not burning at any point after flipping.
  • Let cool & enjoy! 

Interested in exploring these snack options more? Check these products out:

Gluten-Free Crispbread (5.4 oz)

Baked Cassava Chips (4.5 oz)

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