GERD-Friendly Tabbouleh: A Low-Acid Twist on a Mediterranean Favorite

Tabbouleh is a fresh, herby, grain salad that comes from the Mediterranean region. It’s traditionally made with bulgur wheat, parsley, tomatoes, mint, and lemon juice, and is beloved for its bright, zesty flavor and nutritious profile. However, if you're managing acid reflux, IBS, or following a Low FODMAP diet, classic tabbouleh can pose some digestive challenges.

This GERD-friendly tabbouleh recipe offers a modern, gentle twist that keeps all the freshness while skipping common triggers like garlic, raw onion, and citrus overload. It's a delicious, nourishing way to enjoy a Mediterranean classic without the heartburn.

A Heartburn-Friendly Grain Salad You’ll Love

Grain-based salads like tabbouleh are packed with fiber, antioxidants, and flavor, but certain ingredients in the traditional version can be less than ideal for those with sensitive stomachs. Bulgur wheat, for instance, is often used, but it may be harder to find in some stores or irritating for those with gluten intolerance. That's why this recipe swaps it for quinoa, a naturally gluten-free, high-protein seed that’s easy to digest and simple to prepare.

If you do prefer to use bulgur wheat, this recipe still has you covered—just follow the alternative instructions provided.

Beyond the grains, we've also adjusted the salad to be easier on the gut. Instead of tomatoes and raw garlic, we use gentle, hydrating ingredients like cucumber and parsley. Pomegranate seeds add a pop of color, a touch of sweetness, and anti-inflammatory benefits, without the acidity of tomatoes.

An Acid Reflux Safe Mediterranean Salad

People with acid reflux often have to steer clear of raw tomatoes, onions, citrus juice, and garlic, all of which commonly appear in Mediterranean cooking. But that doesn’t mean you have to give up your favorite dishes entirely. This acid reflux-safe Mediterranean salad retains the freshness of tabbouleh while using reflux-friendly alternatives:

• Lemon juice is optional: We offer the choice of apple cider vinegar, which may be better tolerated in small amounts.
  

• Green onion tops only: These are lower in FODMAPs and easier on digestion than white or red onions.
  

• Pomegranate seeds: Add brightness, a pop of color, and antioxidants with less acidity than citrus or tomato.

The result is a salad that’s easy to prep ahead of time, great for meal prep, and gentle enough for those with sensitive stomachs.

A Low-Acid Tabbouleh Alternative 

Many Mediterranean salads are delicious, but can be acidic. This low-acid tabbouleh alternative skips high-acid foods while still delivering that herby flavor. The use of mint and parsley gives it that signature freshness, while the olive oil and whole grains provide heart-healthy fats and fiber.

For a satisfying and fiber-rich boost, consider mixing in cooked chickpeas. Most Americans fall short of the recommended daily intake of fiber, which is essential for digestive health. Pulses like chickpeas, lentils, and split peas are high in both soluble and insoluble fiber, helping with staying regular, promoting weight loss, and keeping you feeling fuller for longer.

Just one serving of chickpeas can provide nearly half of the recommended daily allowance of fiber, making them an excellent addition to this digestive-friendly recipe.

A Digestive-Friendly Middle Eastern Recipe

This salad is a fantastic option for anyone looking for a digestive-friendly Middle Eastern recipe. Whether you're dealing with bloating, reflux, or food sensitivities, this modified tabbouleh is a flavorful choice that won’t leave you feeling uncomfortable.

It’s also incredibly versatile. Serve it as a side with grilled chicken, shrimp, or fish, as a flavorful topping in a pita wrap, or enjoy it on its own as a light, plant-forward meal. The flavors actually deepen the longer it sits, making this an ideal make-ahead dish.

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