10 Non-Acidic Dinner Recipes for a Happier, Healthier Gut

If you’re tired of heartburn, acid reflux, or just want to eat meals that are gentle on your stomach, you’re in the right place. In this article, we’ll dive into the world of non-acidic dinner recipes—delicious, easy-to-make meals that keep your tummy happy and your taste buds satisfied. Whether you’re managing GERD, aiming for a more alkaline diet, or just want lighter, feel-good dinners, these recipes will help you enjoy dinner time again123.

What Science Says About Low-Acid Diets

A recent study published in the American Journal of Gastroenterology found that a low-acid diet reduced overall acid reflux in patients with and without GERD, though it didn’t completely normalize acid reflux for everyone4. Another study in the Journal of Neurogastroenterology and Motility showed that high-carb, fatty, and spicy foods can make reflux symptoms worse, while lean proteins, whole grains, and most vegetables are safer choices5.

“Acid reflux is reduced overall with a low acid diet in patients with and without pathologic GERD.” — American Journal of Gastroenterology4

Foods to Embrace and Avoid

Eat More (Low-Acid)	Eat Less (High-Acid)
Leafy greens, root veggies	Citrus fruits, tomatoes
Lean meats, fish, tofu	Fried foods, fatty meats
Whole grains (quinoa, rice)	Chocolate, spicy foods
Non-citrus fruits	Soda, coffee, alcohol
Herbal teas, yogurt	Vinegar-based dressings
Olive oil, avocados	Processed snacks
Beans, lentils	Mint, onions, garlic (limit)
Potatoes, squash	Carbonated beverages

Source: Healthline, Rose Clearfield, The GERD Chef, and peer-reviewed studies12678.

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Weekly GERD-Friendly Meal Planner

Day	Breakfast	Lunch	Dinner	Snack
Monday	💡 Try: Oatmeal with banana	💡 Try: Quinoa bowl with veggies	💡 Try: Maple BBQ Salmon	💡 Try: Rice cakes with almond butter
Tuesday	💡 Try: Egg whites with spinach	💡 Try: Turkey wrap with avocado	💡 Try: Baked chicken meatballs	💡 Try: Plain yogurt with melon
Wednesday	💡 Try: Whole grain toast with banana	💡 Try: Grilled chicken salad	💡 Try: Summer squash pasta	💡 Try: Handful of almonds
Thursday	💡 Try: Smoothie with banana & oats	💡 Try: Lentil soup with bread	💡 Try: Sheet pan chickpea dinner	💡 Try: Herbal tea with crackers
Friday	💡 Try: Greek yogurt with pear	💡 Try: Quinoa salad	💡 Try: White sauce enchiladas	💡 Try: Apple slices
Saturday	💡 Try: Quinoa breakfast bowl	💡 Try: Baked sweet potato	💡 Try: Turkey shepherd’s pie	💡 Try: Chamomile tea
Sunday	💡 Try: Oatmeal with walnuts	💡 Try: Steamed vegetables & rice	💡 Try: Baked cod with veggies	💡 Try: Ginger tea

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1. Maple BBQ Salmon With Brown Butter Couscous

Salmon is packed with healthy fats and protein, and this recipe skips acidic marinades. The brown butter couscous adds a nutty flavor without any heavy sauces2.

Ingredients:

• 2 salmon fillets
• 2 tbsp pure maple syrup
• 1 tbsp low-sodium soy sauce
• 1 cup whole wheat couscous
• 2 tbsp unsalted butter or plant-based butter
• Salt and pepper to taste
• 1 cup steamed green beans

Instructions:

1. Preheat oven to 400°F (200°C).
2. Mix maple syrup and soy sauce. Brush on salmon.
3. Bake salmon for 12-15 minutes.
4. Cook couscous according to package. Stir in melted butter.
5. Serve salmon over couscous with green beans.

Pro Tip: Swap butter for olive oil if you’re dairy-free!

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2. Quinoa Crusted Salmon

Quinoa gives salmon a crunchy, protein-rich crust and is easy on the stomach. Serve with a fresh green salad for a complete meal12.

Ingredients:

• 2 salmon fillets
• 1 cup cooked quinoa
• 1/4 cup whole wheat breadcrumbs
• 1 egg, beaten
• 1 tbsp olive oil
• 1 tsp dried dill
• Salt and pepper

Instructions:

1. Preheat oven to 425°F (220°C).
2. Mix quinoa, breadcrumbs, dill, salt, and pepper.
3. Dip salmon in egg, then press into quinoa mix.
4. Place on a baking sheet, drizzle with olive oil.
5. Bake 15-18 minutes until golden.

Pro Tip: Add a side of roasted zucchini or steamed broccoli for extra fiber.

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3. Herbed Potato, Asparagus, and Chickpea Sheet Pan Dinner

This vegan, one-pan dinner is loaded with fiber and plant protein. It’s hearty, filling, and very gentle on your stomach1.

Ingredients:

• 2 cups baby potatoes, halved
• 1 bunch asparagus, trimmed
• 1 can chickpeas, drained and rinsed
• 2 tbsp olive oil
• 1 tsp dried thyme
• 1 tsp dried rosemary
• Salt and pepper

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss potatoes, asparagus, and chickpeas with oil and herbs.
3. Spread on a baking sheet.
4. Roast 25-30 minutes, stirring halfway.

Pro Tip: Omit onions and garlic if you’re sensitive.

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4. Baked Chicken Meatballs With Quinoa

Chicken is a lean protein, and baking instead of frying keeps it light. Quinoa adds extra nutrition and is easy to digest2.

Ingredients:

• 1 lb ground chicken
• 1/2 cup cooked quinoa
• 1 egg
• 1/4 cup grated carrot
• 1/4 cup chopped parsley
• 1 tsp dried oregano
• Salt and pepper

Instructions:

1. Preheat oven to 400°F (200°C).
2. Mix all ingredients in a bowl.
3. Form into small balls, place on a lined baking sheet.
4. Bake 15-18 minutes until cooked through.

Pro Tip: Serve with steamed green beans or a cucumber salad.

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5. Creamy White Sauce Chicken Enchiladas

Skip the tomato sauce! This creamy white sauce uses yogurt for tang and is gentle on your stomach2.

Ingredients:

• 2 cups shredded cooked chicken
• 8 small corn tortillas
• 1 cup plain Greek yogurt
• 1/2 cup shredded mozzarella cheese
• 1/2 cup low-sodium chicken broth
• 1/2 tsp cumin
• 1/2 tsp dried oregano
• Salt and pepper

Instructions:

1. Preheat oven to 350°F (175°C).
2. Mix chicken, 1/4 cup yogurt, and spices.
3. Fill tortillas, roll, and place in a baking dish.
4. Mix remaining yogurt, broth, and cheese. Pour over enchiladas.
5. Bake 20-25 minutes.

Pro Tip: Top with chopped cilantro and serve with a side of sautéed spinach.

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6. Summer Squash Pasta Skillet

This pasta is loaded with squash, goat cheese, and pine nuts—no heavy sauces, just pure comfort2.

Ingredients:

• 8 oz whole wheat pasta
• 2 small yellow squash, sliced
• 1 zucchini, sliced
• 2 tbsp olive oil
• 1/4 cup goat cheese
• 2 tbsp pine nuts
• 1 tbsp chopped fresh basil

Instructions:

1. Cook pasta, drain, and set aside.
2. Sauté squash and zucchini in olive oil until tender.
3. Add pasta, toss with goat cheese, pine nuts, and basil.

Pro Tip: Use gluten-free pasta if needed.

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7. Mushroom Spinach White Pizza

White pizza skips acidic tomato sauce. This version uses ricotta and mozzarella for a creamy, satisfying bite2.

Ingredients:

• 1 whole wheat pizza crust
• 1 cup ricotta cheese
• 1 cup shredded mozzarella
• 1 cup sliced mushrooms
• 1 cup baby spinach
• 1 tbsp olive oil
• 1 tsp dried Italian herbs

Instructions:

1. Preheat oven to 425°F (220°C).
2. Spread ricotta on crust, top with spinach, mushrooms, mozzarella, and herbs.
3. Drizzle with olive oil.
4. Bake 12-15 minutes.

Pro Tip: Add artichokes or roasted peppers for extra flavor.

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8. Turkey Shepherd’s Pie (Dairy-Free)

Ground turkey and mashed sweet potatoes make this classic comfort food lighter and easier to digest1.

Ingredients:

• 1 lb ground turkey
• 1 cup frozen peas and carrots
• 1 tbsp olive oil
• 2 cups mashed sweet potatoes
• 1/2 cup low-sodium chicken broth
• 1 tsp dried thyme
• Salt and pepper

Instructions:

1. Preheat oven to 375°F (190°C).
2. Sauté turkey in olive oil until browned.
3. Add peas, carrots, broth, and thyme. Simmer 5 minutes.
4. Spread in a baking dish, top with mashed sweet potatoes.
5. Bake 20 minutes.

Pro Tip: Use leftover mashed potatoes to save time.

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9. Nourishing Quinoa Bowls

Customizable and filled with veggies, beans, and a light ginger dressing, these bowls are a weeknight winner1.

Ingredients:

• 2 cups cooked quinoa
• 1 cup shredded cabbage
• 1 cup shredded carrots
• 1 cup edamame
• 1 pear, sliced
• 2 tbsp toasted sesame seeds

Ginger Dressing:

• 2 tbsp olive oil
• 1 tbsp honey
• 1 tsp grated ginger

Instructions:

1. Arrange quinoa, veggies, edamame, and pear in bowls.
2. Whisk dressing ingredients, drizzle on top.
3. Sprinkle with sesame seeds.

Pro Tip: Add grilled chicken or tofu for extra protein.

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10. Easy Baked Cod With Steamed Veggies

Cod is a gentle, lean fish. Paired with steamed veggies, it’s a light, non-acidic meal1.

Ingredients:

• 2 cod fillets
• 1 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp dried thyme
• Salt and pepper
• 2 cups mixed veggies (broccoli, carrots, zucchini)

Instructions:

1. Preheat oven to 400°F (200°C).
2. Brush cod with oil, sprinkle with herbs, salt, and pepper.
3. Bake 12-15 minutes.
4. Steam veggies and serve alongside.

Pro Tip: Squeeze a little lemon over the veggies if tolerated.

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FAQ: Non-Acidic Dinner Recipes

Q1: What are non-acidic foods?
A: Non-acidic foods are those with a higher pH, like most vegetables, lean meats, whole grains, and non-citrus fruits. They’re less likely to trigger acid reflux or heartburn78.

Q2: Can I eat cheese on a non-acidic diet?
A: Yes, but stick to small amounts of mild cheeses like mozzarella or ricotta. Avoid hard cheeses and spicy varieties67.

Q3: Are tomatoes and citrus fruits okay?
A: It’s best to limit or avoid tomatoes and citrus, as they’re highly acidic and can trigger reflux127.

Q4: What spices are safe for non-acidic dinners?
A: Use herbs like basil, oregano, thyme, and parsley. Avoid hot spices, chili powder, and too much black pepper28.

Q5: How can I add flavor without acid?
A: Try fresh herbs, ginger, garlic powder (if tolerated), and low-sodium soy sauce. Roasting veggies brings out their natural sweetness23.

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Conclusion: Enjoy Dinner Again—The Non-Acidic Way!

Eating non-acidic dinners doesn’t mean sacrificing flavor or fun at the table. With the right ingredients and a little creativity, you can whip up delicious, satisfying meals that are easy on your stomach and packed with nutrients. Remember, everyone’s body is different, so listen to your gut and adjust recipes as needed. Here’s to happy, heartburn-free dinners and a healthier you!

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All recipes and dietary guidance are based on research and recommendations from The GERD Chef, Rose Clearfield, Healthline, and peer-reviewed medical studies1267845.