Reflux-friendly recipes
Everyday meals made without the most common triggers: no tomato, citrus, chilli, raw onion or cream, and light on fat. Everyone's triggers differ, so swap ingredients to suit you.
Breakfast
Banana and cinnamon porridge
A warm, filling breakfast built on oats and banana, two of the foods most people with reflux tolerate well.
Poached eggs with spinach on toast
A lighter alternative to a fried breakfast, with poached eggs instead of fried and wilted spinach instead of beans and sausages.
Lunch
Dinner
Ginger chicken and rice bowl
A mild, simple bowl with lean chicken, rice and green vegetables, flavoured with fresh ginger and a little soy sauce instead of chilli and garlic.
Baked salmon with new potatoes and green beans
A tray-bake dinner with salmon, potatoes and beans, seasoned with herbs instead of lemon.
Turkey meatballs with courgette pasta
Tomato-free meatballs in a light herb and stock sauce, served with pasta and courgette.
Herb-crusted cod with sweet potato mash
Baked white fish with a crunchy herb crust, served with sweet potato mash.
Mild chicken and spinach curry
A gentle curry without chilli, onion or tomato, using yoghurt and warming spices.
Snacks
Why these recipes? Guidelines suggest eating smaller meals, cutting back on fatty and fried food, and avoiding the foods that trigger your symptoms. See the diet guide and check single ingredients in the food checker.