GERD-friendly cooking: log what you eat, learn your triggers

Recipe Index Meal Plan Shopping List GERD Tips

Shopping List

Shop in this order. Walmart is last, only for gaps.

1

BJ's

Chicken breasts
Skinless chicken thighs
Eggs (18 or 24)
Frozen cod or other lean white fish
Jasmine rice
Brown rice
Nonfat plain Greek yogurt
Oats
Bananas
Carrots
Potatoes
Green beans

2

Food City

Cabbage
Fresh ginger
Cucumber
Spinach
Basil
Cilantro
Parsley
Dill
Thyme
Melon (in season)

3

Kroger

Rice paper wrappers
Spring roll wrappers
Low-sodium soy sauce
Honey
Powdered peanut butter
Low-sodium chicken bouillon
Cooking spray
Toasted sesame oil
Oatmeal
Whole-wheat bread

4

Target

Anything missing from above

Greek yogurt (if missed)
Bouillon (if missed)
Soy sauce (if missed)
Honey (if missed)
Wedge pillow

5

Walmart

Last stop — only for gaps

Cheapest versions of anything not found elsewhere
Wedge pillow (if not bought already)

Gentle Kitchen

Not medical advice. This is a personal cooking journal. If symptoms persist after 4–5 years of changes, see a GI doctor about an endoscopy and medication.