Easy slow cooker acid reflux recipes will give you hands-free ideas for lunch and dinner that are plentiful, reasonably healthy, and don’t trigger GERD symptoms.
When you’ve just received a new diet-related medical diagnosis, it’s easy to get stuck on all the foods you can’t eat. Adjusting to a new diet is hard, even when you know it’s best. Getting new recipes in your regular rotation that are easy and still contain favorite ingredients will make it more motivating to follow the new diet.
I don’t need to spend a lot of time explaining that most of the slow cooker recipes you find online include garlic, onions, tomatoes, and spices that trigger reflux. The key to all the slow cooker recipes in this summary is that they are simple. Recipes have short ingredient lists without items that are hard to find.
I’ve put together a mix of recipes to keep your lunch and dinner routine varied. You’ll find shredded meats, soups, classic chicken dishes and more. Slow cook meals are always welcome in the winter when you crave hot, comforting food. They are also ideal for the summer months when you don’t want to turn on the oven.
Disclaimer: I am not a doctor. I am a lifelong acid reflux patient. Throughout my adult life, I have been actively treating it through medication, diet, and lifestyle changes. In this post, I cite a handful of medical resources. All the additional information I include here related to acid reflux comes from my own personal experience. See a doctor if you have any questions about your diet or any other component of your GERD treatment.
Best and Worst Foods for Acid Reflux
While preparing slow cooker recipes friendly to acid reflux, I focused on optimal foods for GERD symptoms, taking care to avoid the most common triggers as much as possible.
The best foods to
calm acid reflux symptoms include green vegetables, root vegetables, meat and seafood, healthy fats, whole grains, eggs, fennel, ginger, non-citrus fruits, and herbal tea.
The most common triggers for acid reflux include chocolate, tomatoes, citrus fruits, fatty foods, spicy foods, peppermint, alcohol, caffeine, and carbonated beverages.
I’ve created a free printable cheat sheet with the best and worst foods for acid reflux. Keep it handy in your kitchen to help you plan meals and fight reflux flares.
[Download your FREE Printable Acid Reflux Food Reference Sheet!]
Diet-related tips to further
reduce symptoms
Developing and maintaining an acid reflux-friendly diet will greatly reduce your GERD symptoms. You’ll usually achieve the highest level of success in eliminating your symptoms when you stick to a few simple eating tips.
Eat
- slowly Eat
- smaller meals
- bed after
- eating the last two to three hours before bedtime Avoid
- alcohol and caffeine, especially at night
Wait at least two hours to
eating Avoid
Additional
lifestyle tips to minimize symptoms
The following lifestyle tips will help you limit your acid reflux symptoms.
- Stay away from tight clothing and high-waisted pants, skirts, and dresses
- Use at least two pillows when sleeping
- Maintain a healthy weight
- Avoid mint and mint-flavored chewing gum
- Take an antacid
- Quit smoking
The importance of identifying triggers
Typically, every acid reflux you suffer from has a few key foods and lifestyle adaptations that will make the biggest difference to your overall gut health. When you can identify and eliminate these triggers, you most likely won’t have to adopt other acid reflux management strategies. For example, if your biggest food triggers are tomatoes and spicy foods, don’t worry so much about avoiding alcohol and chocolate.
For at least a week, keep a food diary, noting the following details:
- Foods
- Time of Day You
- Symptoms You Experience
You Eat
Eat
This information will help you make major modifications to your diet and eating schedule for ideal acid reflux management
.
[Sources of acid reflux – 1 | 2 | 3]
Finally, when I say “easy”, I mean that a recipe takes an hour or less to prepare and only includes ingredients that you will find in most supermarkets. By their nature, the vast majority of slow cooker recipes online are easy. While they take time, most of that time is hands-off. If there are components of a recipe that require more time, in virtually all cases, you can complete that step in advance, such as making a sauce or roasting vegetables.
Easy Slow Cooker Acid Reflux Recipes
1.
Shredded Pork My Allergy Kitchen’s shredded pork will quickly become a staple in your monthly menu rotation. It is gluten-free, dairy-free and low in FODMAP with a lot of flavor and just the right amount of sweetness. The shredded pork is great for sandwiches, nachos, pizza, salads, stews and more. If you make a large batch of shredded pork, freeze leftovers in small portions for easy lunches and dinners in the coming months.
2. Jerk
Bites of Wellness’s jerk chicken is lightly seasoned and cooked slowly with peppers. Once cooked, you can crumble the chicken and serve it over rice or cauliflower rice; in sandwiches, tacos and salads; or next to the coleslaw. This recipe is whole 30, gluten-free, paleo and low in FODMAP.
3. Turkey Noodle Soup
A turkey noodle
soup from Balanced Belly is everything you want in a classic chicken noodle or turkey noodle soup. This recipe works well with any of the meats. It is the ideal comfort food on a cold day. Change a couple of teaspoons of garlic-infused olive oil for fresh garlic. This recipe is gluten-free, dairy-free and low in FODMAP.
4. Teriyaki Chicken
Thighs
There are only four ingredients in A Balanced Belly’s teriyaki chicken thigh slow cooker sauce. Although it’s not authentic teriyaki sauce, you’d never know the difference, and it doesn’t contain gluten. Teriyaki chicken thighs are very tasty and combine perfectly with rice and vegetables.
5. Pot Roast
Fun without FODMAP The pot roast has only eight ingredients and is very tasty and moist, thanks to the slow cooker. Combine the pot roast with a simple green salad to complete this wonderful comfort meal.
6. Chicken Shawarma
A chicken
shawarma from Clean Bake’s combines the ease of a slow cook meal with the complex flavor of a traditional slow-roasted Mediterranean chicken. When you crave takeaway food but don’t go out for dinner anytime soon, slow cook chicken shawarma is the recipe you need. Swap garlic-infused olive oil for fresh garlic and skip lemon juice to avoid reflux triggers. Chicken shawarma tastes great on its own, served over rice or on a sandwich.
7. Chicken Curry
and Potatoes
Rachel Pauls Food’s chicken curry and potatoes are plentiful and delicious. Curry features a wonderful variety of spices with anti-inflammatory and antioxidant properties, which is ideal for acid reflux sufferers. This recipe is gluten-free, dairy-free and low in FODMAP.
8. Chicken
stroganoff
Delicious As It Look chicken stroganoff is a lightened version of beef stroganoff. The recipe is gluten-free, low in FODMAP, and can be easily made dairy-free with just a couple of substitutions. The chicken stroganoff is wonderful served over pasta or rice and finished with a pinch of fresh herbs.
9
. Mississippi Roast
Add a Pinch Mississippi roast or pepperoncini roast is such a ridiculously easy recipe that it requires absolutely no modification for acid reflux sufferers. While you may not have the ingredients on hand currently, once you’ve tried this recipe, they will become staples in your pantry. The Mississippi roast is such a versatile dish and works well on sandwiches and with so many different side dishes, such as rice, mashed potatoes, and roasted vegetables.
10. Honey Mustard Chicken Honey mustard
chicken from Tammilee Tips couldn’t be simpler or more delicious. It’s only three ingredients, and the only preparation is chopping the chicken and adding everything to the slow cooker. Cook some rice and vegetables to serve along with this tasty meal.
11. Pork Chops
and Herb Sauce Delicious As It Looks’ pork chops and
herb sauce feature boneless pork chops golden in herbs and spices and then cooked slowly for hours to make them tender. Pork chops taste amazing served over mashed potatoes. Noodles or rice are great lighter choices for dinners of the week. This recipe is low in FODMAP, dairy-free and very easy to make gluten-free.
12. Pumpkin and Sweet Potato Soup
Rachel Pauls Food’s pumpkin and sweet potato soup is rich, creamy, sweet and warmly spiced. With carrots and sweet potatoes, it’s packed with nutrients. This soup is the best comfort food. The recipe is low in FODMAP and gluten-free. You can use lactose-free milk so it doesn’t have dairy, or nut milk, like almond milk, to make it vegan.
13. Thai peanut
chicken
Who knew you could make Thai chicken in a slow cooker and it would taste so good? Rachel Pauls Food’s Thai peanut chicken has a slightly longer ingredient list than most of the recipes in this summary and requires a little preparation to cut the vegetables. The effort is worth it for this tasty Thai-inspired dish. The recipe is low in FODMAP, gluten-free and dairy-free. Skip lemon juice if it is a trigger for you.
14. Sticky ribs
The slow cooker is the easiest and, in my opinion, the most effective way to make the ribs more tender at home. FODMAP Formula’s sticky ribs contain no garlic or tomatoes, including barbecue sauce, which is great for acid reflux. The amounts of apple cider vinegar and cayenne pepper are very small. But if you’re worried that any of these ingredients trigger reflux, just skip them.
15. Baked Potato Soup
I know some people will get upset because Rachel Pauls Food’s baked potato soup has bacon. If you can’t tolerate bacon at all, skip this soup recipe. It’s the only recipe in the slow cooker summary that has bacon. My advice is to cook the bacon and eliminate as much fat as possible once it’s cooked. Then, when making roux, use butter instead of bacon fat. You can even use a dairy-free butter alternative if you prefer.
That said, baked potato soup is another great comfort food for the colder months of the year. The slow cooker helps all the flavors come together beautifully, and the roux gives it the thick consistency you want for baked potato soup.
16.
Kalua
Shredded Pork
Shredded pork is a classic slow cooking recipe. I wanted to give you one more option, this time the shredded pork Kalua by Juanita Cocina. The recipe has only three ingredients and is very tender and tasty. Like the first shredded pork recipe in this roundup, the Kalua shredded pork recipe does a long time, which is great for more lunches and dinners later in the week, as well as frozen portions for the next few months.
17. Three-Ingredient Curry
Wanderlust and Lipstick’s three-ingredient Thai curry couldn’t be easier or tastier. The post includes all the information you need to turn this great curry dish into a complete meal quickly and easily.
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I share my top tips for eating chocolate with acid reflux!
