GERD-Friendly Pork and Rice Bowl: A Comforting, Low-Acid Twist on a Takeout Classic

Don’t let acid reflux stop you from enjoying your favorite Asian-inspired dishes! While many traditional recipes can trigger symptoms due to their spicy flavors or heavy garlic use, this GERD-friendly pork and rice bowl delivers all the flavor without the burn. It’s a deconstructed egg roll in a bowl—delicious, gluten-friendly, and lightly seasoned to help you avoid reflux triggers. Plus, it’s a well-balanced meal with carbohydrates, fiber, and protein.

Why You’ll Love This Recipe

• Gentle on digestion,  no deep frying or spicy ingredients.

• Perfect for meal prep or easy weeknight dinners.

• Naturally gluten-friendly and adaptable for other proteins (like chicken or tofu).

Ingredients

• Ground pork: choose a lean cut and be sure to drain any excess fat after cooking to help reduce the risk of GERD flare-ups.

• Cooked white or brown rice: a gentle, easily digestible base that helps balance flavors and soothe the stomach

• Cabbage and Carrot Mix (Coleslaw mix): the star ingredient in traditional egg rolls, adding a boost of fiber to the dish and vibrant carotenoids from carrots for extra color and nutrition.

• Ginger: A touch of ginger not only supports healthy digestion for some but also infuses the dish with a comforting, aromatic warmth.

• Brown sugar adds a hint of sweetness, enhancing and balancing the dish's flavors.

• Tamari (gluten-free): serves as the flavorful base of the sauce, adding depth and umami without triggering reflux.

• Sesame oil: use lightly for flavor.

• Green onions (optional): add a mild, fresh onion flavor without the intensity of white onions; use only the green tops if you’re sensitive to FODMAPs, or omit if they cause discomfort.

• Garlic (optional): some people can tolerate it in small amounts; use a clove in moderation, or omit it entirely if needed.

Why Cabbage is Great for GERD

This low-acid dinner recipe gets its gentle-on-the-stomach magic from its star ingredient: cabbage! Cabbage is one of the most well-tolerated vegetables by people managing GERD, making it an ideal choice for meals that are flavorful yet easy on digestion. Many people find that cooking cabbage makes it even gentler on the digestive system, helping to prevent gas, bloating, and discomfort that can sometimes occur with raw cabbage.

Beyond its digestive benefits, cabbage is part of the cruciferous vegetable family, which is packed with nutrients and compounds that support overall health. One standout compound, sulforaphane, has been studied for its potential to reduce the risk of certain cancers and help the body’s natural detoxification processes. In this recipe, cabbage not only adds fiber and nutrition but also provides a satisfying crunch and mild sweetness that balances the savory flavors of the pork and rice, making this dish both comforting and nourishing.

Final Thoughts

This stomach-friendly pork recipe is proof that eating for comfort and flavor can go hand in hand. With its gentle ingredients, balanced nutrition, and satisfying textures, it’s a meal that nourishes your body without triggering reflux. Whether you’re enjoying it for a weeknight dinner, meal prep, or a cozy solo lunch, this dish brings all the deliciousness of an egg roll, without the frying, spice, or heaviness. Give it a try and discover how easy it can be to enjoy Asian-inspired flavors while keeping your stomach happy!

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