GERD Tips
The general rules this kitchen cooks by.
01
Keep fat low
Skinless chicken, lean fish, little oil. Air fry or bake instead of pan frying.
02
Cook the cabbage
Cook cabbage before it goes into rolls — raw cabbage causes gas and bloating that pushes on the stomach.
03
Flavor with herbs
Ginger, basil, cilantro, parsley, thyme, dill, chives. Go easy on mint: peppermint relaxes the valve; spearmint is milder, so test it.
04
Limit or skip
Chili, chipotle, cayenne and black-pepper-heavy rubs, citrus, vinegar, tomato, raw onion and garlic, sugary BBQ sauce.
05
Eating habits
Smaller meals. Stop eating 3 hours before bed. Walk 10–15 minutes after dinner. Raise the head of the bed 6–8 inches.
Known OK so far
- 2 hard-boiled eggs
- Jasmine rice with ¼–½ tsp chicken bouillon
Open questions
- Chipotle chicken tolerance?
- 2 eggs daily, or only some days?
Food Log
- No entries yet. Log a meal and how you felt afterward.