GERD Diet Demystified: GERD Friendly Snacking Round 3

More Delicious GERD Friendly Snack Ideas!

It’s starting to look so lovely outside.

Don’t you just want to snack on something fresh that makes you feel good and satisfied at the same time? Me too. 

These snack ideas are listed so that you can choose the ingredients within the options that would best fit your flavor palate, but of course- trying different options that you may not have explored before is always encouraged! 

Your next favorite snack or lunch break food might be listed below and you don’t even know it!

So give these a read or even better…give these a shot.

They were created with the idea in mind of eliminating well-known heartburn and GERD triggering food & beverages so that you can snack happily without the painful side effects afterwards

Lettuce Wraps with a Variety of Delicious Fillings

Lettuce wraps are amazing because they are so fun and versatile.

I would recommend starting with Bibb lettuce, butter lettuce, green/red leaf lettuce, iceberg lettuce, or even romaine lettuce for your base. The key is you do not want wilted or floppy lettuce because it will have trouble holding the contents of the wraps.

Next, figure out what type of protein you’d like to add for your filling. I’d recommend:

  • Shredded Chicken
  • Ground Lean Turkey, Chicken, or Beef
  • Tofu, Tempeh
  • Chickpeas

Toppings and flavor additions. You can really go crazy here with options, so I will just list a few of my top recommendations:

  • Bell Peppers- green, yellow, red & orange. Did you know…the nutrient content varies amongst the different pepper colors?
  • Shredded Carrots
  • Mushrooms
  • Shredded Zucchini & Squash
  • Crushed Peanuts
  • Herbs/Seasonings: Basil, Cilantro, Chives, Ginger, Low-Sodium Soy Sauce


Whole-Grain Pita Pockets Stuffed with Savory Ingredients

There is something about a pita pocket that makes it so much more interesting and fun than a regular sandwich. I don’t think this is just me. I remember my friends getting hyped up at the lunch table by pita pockets and I am middle-aged still getting hyped up by pita pockets. 

Just don’t ruin the experience by over-stuffing the pita pocket.

Of course, you can use traditional sandwich stuffings like lean sandwich meats and vegetables, but you could also try a different stuffing too:

-Tuna Salad or Chicken Salad (just make sure to check yourself on the mayonnaise)

-Chickpea Salad- Chickpeas, Avocado, Feta Cheese, Cucumber with an Olive Oil, Chives, Dill, Parsley & Dash of Salt Dressing

-Shredded Chicken with a Cucumber Yogurt Sauce*

*Similar to tzatziki sauce- you can make your own without the garlic and lemon juice by combining the following ingredients:

  • 1 package non-fat cream cheese (3 oz)
  • ½ cup cucumber, finely chopped
  • ¼ cup light cream
  • ¼ tsp dried dill weed
  • ⅛ tsp salt

Quesadillas for At-Home or On-the-Go

Start with a whole-grain tortilla and choose a low-fat cheese such as a mozzarella, cheddar, or a mexican cheese blend and then…most importantly…pick some nutrient-rich fillings:

  • Black bean & Sweet Potato
  • Spinach & Mushroom 
  • Kale & Shredded Chicken
And don’t forget that we have many GERD Friendly Snack Ideas to help you enjoy food and nutrition: 

GERD Friendly Snacking Round 2

GERD Friendly Snacking Round 1

Snacks to Manage Acid Reflux & Heartburn

As always, stay tuned for more GERD Friendly snack ideas and check out our GERD friendly products for snack inspiration. Here are some products to help get your started on the ideas above: 

Dried Shiitake Mushroom Slices (8 oz)

Canned Chickpeas (Pack of 8, 15.5 oz each)

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