Reflux-Friendly Summer Snacking Made Easy
Summer is the perfect time to enjoy light and refreshing snacks, but for those with acid reflux, finding suitable options can be a challenge. As the temperature rises and your summer activity list grows, it's important to have delicious and refreshing snacks that won't trigger acid reflux, allowing you to fully enjoy your exciting plans without discomfort. Even better, you can share these delicious snacks with your family and friends! In this blog post, I’ll share some delicious, reflux-friendly summer snacks from the FLORA app, as well as a list of easy snacks that can keep your gut happy and your taste buds satisfied.
Your Go-To List: Reflux-Friendly Summer Snacks
1. Fresh Fruit Smoothies: Blend non-citrus fruits like papaya, bananas, and melons with a base of almond milk or coconut water for a hydrating and soothing snack.
2. Rice Cakes with Avocado: Top whole-grain rice cakes with mashed avocado and a sprinkle of salt for a simple yet satisfying snack.
3. Cucumber and Hummus: Slice fresh cucumbers and serve with a homemade, garlic-free hummus for a crunchy and creamy treat.
4. Banana Nice Cream: Blend frozen ripe or unripe bananas to create a creamy, dairy-free ice cream alternative that’s gentle on the stomach.
5. Apple Slices with Nut Butter: Pair crisp apple slices with almond or sunflower seed butter for a sweet and satisfying snack.
6. Turkey and Cheese Roll-Ups: Roll up slices of turkey breast with low-fat cheese for a protein-packed snack.
7. Chia Seed Pudding: Combine chia seeds with almond milk and let it sit overnight for a fiber-rich, creamy pudding.
8. Carrot Sticks with Greek Yogurt Dip: Dip crunchy carrot sticks into a Greek yogurt-based dip for a refreshing snack.
9. Melon Slices: Enjoy slices of cantaloupe or honeydew melon for a hydrating and soothing snack.
10. Hard-Boiled Eggs: Keep hard-boiled eggs on hand for a quick and easy protein boost.
Why is strategic snacking so important for acid reflux?
Eating small meals and snacks throughout the day is crucial for managing acid reflux because it helps prevent the stomach from becoming overly full, which can put pressure on the lower esophageal sphincter (LES). This pressure can cause the LES to relax inappropriately, allowing stomach acid to flow back into the esophagus and trigger reflux symptoms. By consuming smaller, more frequent meals, individuals can minimize this pressure and aid in managing their symptoms.
Reflux-Friendly Summer Recipes
Ube Chips: These vibrant purple chips are made from the nutrient-dense ube, or purple yam. Ube is low in acid and packed with fiber, making it an excellent snack choice. Bake them for a crunchy, colorful snack that’s both delicious and visually appealing.
Oat & Seed Bars: These bars are packed with fiber-rich oats and nutrient-dense seeds like chia and flax. They provide a sustained energy release and are easy to carry for a day at the beach or a summer hike.
Coconut Yogurt Popsicles: Cool down with these refreshing popsicles made from unsweetened coconut yogurt and your favorite berries. They’re not only soothing but also free from common reflux triggers.
Click on each image to view the reflux-friendly recipe!
Navigating summer snacking with acid reflux doesn’t have to be daunting. By choosing foods that are low in acid, high in fiber, and gentle on the stomach, you can enjoy delicious and refreshing snacks without triggering your symptoms. Whether you’re lounging by the pool, hosting a BBQ, or heading out for a summer adventure, these reflux-friendly snacks are perfect for keeping you nourished and satisfied.
Are you ready for true reflux relief? Get started on your healing journey with our 3-minute Reflux Relief Quiz!
For more delicious and gut-friendly recipes, check out the FLORA app! Our collection of snacks and meals is designed to support your digestive health with hundreds of acid-reflux friendly recipes. Stay cool, stay nourished, and enjoy the flavors of summer!
Written by Molly Pelletier, MS, RD, LDN | Molly Pelletier is a Registered Dietitian specializing in acid reflux/GERD/LPR/IBS and a leading voice in nutrition for acid reflux. Molly's background in nutrition science and her personal health journey with GERD culminated in the curation of FLORA Nutrition, where she shares evidence-based tools and strategies to help others recover from reflux and optimize their overall well-being. Follow Molly on Social Media @mollypelletier.rd on all platforms | YouTube | Instagram | TikTok | Pinterest |
Blog co-created with FLORA Team Member, Jacquelyn Ehmer
