Heartburn and acid reflux are predominantly a result of our food habits and lifestyle. Many GERD-friendly ingredients can be substituted not only for yourself but also for your family. All that is needed is some planning so that you can keep these ingredients stocked, and now you have an alternative when others are eating their choice of food, which could be anti-GERD. These recipes will not cause irritation and discomfort you normally feel with some of the popular recipes.

Oatmeal, bananas, melons, ginger, aloe vera, lean chicken and turkey, seafood, parsley, and avocadoes are some of the must-have ingredients if you or anyone in the family has GERD disease or have symptoms of acid reflux. The following recipes use one or more of GERD-friendly food and can be enjoyed by everyone in the family. None of them have obvious triggers of acid reflux.

Mushroom salad
Whisk one tablespoon of olive oil along with two teaspoons of coarsely ground mustard, two teaspoons white vinegar, two teaspoons of low-fat sour cream, orange zest, and season according to your taste with salt and pepper. Add thinly sliced and sautéed mushrooms and chopped Romaine lettuce leaves. Eat fresh. This cannot be stored, and hence make smaller quantities just enough for one meal. You can alternate with other salad greens, add quinoa, and shredded ginger as per your taste.

Ginger chamomile tea
Add two-quarter slices of ginger in water and allow it to simmer for about 30 minutes in a closed pan. Filter the water, add four teaspoons of chamomile or use a chamomile tea bag. Add honey to taste. You can have this 15 to 30 minutes before your meal.

Turkey burger
Make patties of one-pound ground turkey and season it with salt. Grill on both sides for about five minutes each side. Toss some lettuce, olives, olive oil, and some balsamic cider vinegar in a bowl. Toast the burger buns. Make a burger with sliced avocado, patties, and the salad. This is simple, healthy, and tasty as well.

Breakfast smoothie
Blend ¾ cup of berries that you like along with one cup of coconut water, one tablespoon aloe vera, and 1/2 teaspoon grated ginger. Do not make large quantities. Make it fresh and in quantities that are just right for drinking right away.

GERD-friendly brownie
Mix ½-cup whole-wheat flour, ½ cup unbleached white flour, ½-teaspoon baking powder, a pinch of baking soda, and ½-teaspoon salt. Melt about 1/3 cups of low-fat margarine, stir in about ¾-cup brown sugar for a minute, and set it to cool. In a large bowl, add the brown sugar mixture, one large egg, one tablespoon vanilla extract, and beat on low speed. Now, add the flour mixture and whisk until all ingredients blend well. Transfer to a baking pan and bake for about 25 minutes in a preheated oven at 350 degrees.

Those who are affected by GERD know that it is chronic, there is no permanent cure and OTC medication helps only to a certain extent. Relief is only through diet and lifestyle modifications. One blessing is that there are many ingredients and food items that are GERD-friendly, and hence you do not have to sacrifice taste or preferred recipes to enjoy a great meal. The only thing is you have to be imaginative and creative while planning menus for yourself and your family.