Reflux recipes?

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Regular Member

Date Joined Mar 2010
Total Posts : 204
   Posted 3/14/2010 4:47 AM (GMT -6)   
I kinda know to go pretty bland with food, but Jake and I fear getting bored, and I was one for a very spicey diet before I had to make changes. Can anyone recommend some fun ways to marinade chicken or season veg without irritating the stomach? I can do a small amount of black pepper, but can't really do much in the way of spice.

Elite Member

Date Joined Jul 2009
Total Posts : 14475
   Posted 3/14/2010 2:03 PM (GMT -6)   
Try creamy chicken soups they make a good gravy.
Does lemon hurt you? I sometimes soak my chicken in lemon juice.
Buttermilk, eggs, and a little flour coating, then bake it in the oven. Be sure to skin it.


Veteran Member

Date Joined Oct 2009
Total Posts : 5029
   Posted 3/14/2010 4:24 PM (GMT -6)   
I don't really believe in bland. But I do know that certain seasonings may cause reflux, mainly due to allergy/intolerance/sensitivity.

I'm particularly picking on lemon juice, but not because of the poor lemon. It's the way they process it. Fresh lemon right from the fruit is good, but if it's in the little plastic thingys it's HEAVILY sulfited (more than 100 ppm) to preserve it. You can get clean juice in the frozen juice section of the grocery store. Same plastic bottle, just frozen, hence no preservative.

The same type of problem is true for many spices, particularly the mixed ones, and then there's pepper. If you get nice fresh or dried individual spices you pretty much assume they're clean. Peppercorns, however, are roasted in 3rd world countries over charcoal fires, where they absorb sulfite. So if you happen to be sensitive to that you don't want to use mixed spices which contain pepper, as most do.

Keep a food log/journal and experiment with seasoning dishes differently. It's often not the food, but the way it's prepared that causes reflux to be triggered.

Regular Member

Date Joined Dec 2009
Total Posts : 53
   Posted 3/15/2010 11:32 AM (GMT -6)   
Alcie is right, everyone is a little different--best to keep a log.

I am sensitive to spices that involve tomato, onion (raw or powdered), lemon, orange, (actually anything that says "citric acid") , all spice and a few others I don't care about.
I can tolerate in moderate quantities: garlic, pepper.

Here are a couple of suggestions that I have tested and know that I can tolerate quite well:

- Low Sodium Soy sauce: which is great for seasoning low fat stir fried veggies and extra lean ground turkey. Also add in sesame seeds. yummy and not bland.
- Cinnamon: with a touch of raw brown sugar over a baked apple or pear
- Apricot or Pineapple juice: reduce and use for a marinade for chicken or fish. Pineapple which has Papain (natural digestive enzyme) needs to be raw- most processed fruit is packed in citric acid.
- Tzatziki sauce: Can't eat any salad dressings- so that is a real pain. Make my own light Tzatziki with yogurt and fresh cukes and spices. Good for meats, rice and whole wheat pita.
- White Chocolate: melt and drizzle over safe fruit (strawberries). Non-cocoa, generally LES safe.
- Alfredo sauce: 1/4 cup FF cream cheese, 1 1/4 cup skim milk, 1 tablespoon flour, 2 tablespoons light butter or margarine, 1/2 cup light or FF shredded Parmesan cheese, salt and fresh pepper to taste
- Cheese sauce: use the shredded fat free cheeses of your choice with a small amount of butter and skim milk. combine in saucepan over medium heat.

Remember you maybe different!!!


Post Edited (MinnesotaMark) : 3/15/2010 10:36:46 AM (GMT-6)

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