Low Acid Pumpkin Pie Smoothie: A GERD-Friendly Fall Treat

Pumpkin season is here, and with it comes the craving for all things warm, cozy, and full of spice. Unfortunately, classic fall treats like pumpkin pie or pumpkin spice lattes can be challenging for those with any type of digestive sensitivity. That doesn’t mean you have to skip the flavors you love. This low-acid pumpkin smoothie offers the creamy, spiced taste of pumpkin pie in a way that’s light, nourishing, and easy on the stomach.

Smoothies are an excellent way to enjoy festive flavors while making choices that support digestion and overall health. This recipe skips common triggers like heavy cream, acidic fruits, and high-fat dairy while keeping all the taste. It’s easy to make, satisfying, and perfectly aligned with a reflux-friendly or Low FODMAP lifestyle.

Why Choose a Low Acid Pumpkin Smoothie?

Pumpkin is one of those seasonal ingredients that tastes like fall,  but is actually very gentle on the stomach. It’s naturally low in acid and full of fiber, which helps keep digestion regular, and it’s also loaded with vitamin A for eye and immune health. When blended into a smoothie, pumpkin creates a creamy base that feels like dessert without the worry of triggering reflux.

This GERD-friendly pumpkin smoothie also skips common troublemakers like full-fat dairy or acidic fruits. Instead, it pairs pumpkin with mild ingredients such as banana and almond milk for a smooth texture, plus just a hint of maple syrup for natural sweetness. The pumpkin pie spice and vanilla tie everything together, giving you that classic fall flavor in a way that’s both nourishing and reflux-safe.

The Benefits of a GERD-Friendly Pumpkin Smoothie

This GERD-friendly pumpkin smoothie works because it avoids common triggers and provides a nutrient boost. Pumpkin and bananas provide fiber and potassium, which can help regulate digestion and support heart health. Almond milk makes the smoothie creamy without dairy, which can cause GI discomfort. The maple syrup adds sweetness without being overly acidic, while vanilla and pumpkin pie spice create that cozy fall flavor.

Another benefit? This smoothie is naturally filling and can double as a breakfast or snack. Unlike high-sugar seasonal drinks, it provides balanced energy without the crash.

A Dairy-Free Fall Smoothie for Everyone

Many people with reflux or IBS find that cutting back on dairy helps reduce symptoms. That’s why this recipe is designed as a dairy-free fall smoothie. Unsweetened almond milk is a mild, gentle option, but oat milk works great too (just look for one that’s unsweetened). Both create a creamy base without the heaviness of traditional milk or cream.

If you want to increase the protein content, you can add a scoop of plain or vanilla plant-based protein powder. This not only helps balance blood sugar but also makes the smoothie a great post-workout option or meal replacement.

An Easy Pumpkin Spice Smoothie You’ll Keep Coming Back To

This is a fuss-free recipe you’ll want to make on repeat this fall. All you need is a blender and a few simple ingredients, and in minutes, you’ve got a pumpkin spice smoothie that feels like a treat but is still gentle and nourishing. It’s the perfect way to enjoy that pumpkin pie flavor without turning on the oven or dealing with the reflux triggers that often come with richer fall desserts.

Pro tip: freeze the extra pumpkin puree in an ice cube tray. When you want a smoothie, just pop a few cubes into the blender for a smoothie that’s even creamier and perfectly chilled, no prep required.

[[ recipeID=recipe-2mfwuiqxz, title=Pumpkin Pie Smoothie (Low Acid) ]]