General

Tropical Oatmeal:

Egg white omelette: with low-fat or dairy-free cheese and your choice of vegetables (spinach, asparagus, and scallions are all low-acid vegetables that would work well in an omelette). If you make a small omelette, add a side of whole-grain toast.

Breakfast Smoothies: Fresh fruit smoothies with low-fat or dairy-free yogurt and banana. For a more filling smoothie, blend in a tablespoon or two of whole-grain oats. If you want a little more flavour, try blending in a few berries. Start with one or two and see how well your stomach tolerates them; the acidity of the berries will likely be offset well enough by the banana and yogurt!

Low-fat yogurt parfait with cubed honeydew and cantaloupe. Top with granola or muesli.

Savoury Feta Fried Egg and Avocado Toast

Fruit bowl : Cut up stone fruits and pair it with berries

Savoury Crepes:

Topping Ideas:

• Mild Proteins: Shredded poached chicken breast, turkey slices, boiled or scrambled eggs, or firm baked tofu.
• Stomach-Soothing Veggies: Steamed spinach or zucchini, sautéed mild mushrooms, finely diced cooked carrots, or steamed asparagus tips.
• Low-Fat & Mild Dairy (or Alternatives): A light sprinkle of low-fat mozzarella, a spoonful of cottage cheese, or a drizzle of plain oat-milk yoghurt.
• Fresh Herbs & Simple Sauces: Chopped fresh parsley, basil, or chives (in small amounts), drizzled with a tiny bit of extra virgin olive oil or a smooth avocado puree.

Pancake

Use alternative flours like oat flour or almond flour, which are gentler on the digestive system.

Dairy Substitutes: Traditional milk can cause inflammation. Opt for plant-based alternatives like oat milk or unsweetened almond milk in your batter.

My personal favourite is unsweetened soya milk

GERD-Friendly Toppings: High-acid toppings like citrus, berries, or chocolate can trigger reflux. Instead, try a thin spread of sunflower seed butter (SunButter), a sprinkle of cinnamon, or fresh banana slices. You can also use a dollop of lactose-free Greek yogurt or coconut yogurt for added creaminess. [1, 2, 3]
The Best Syrups: Traditional maple syrup is generally fine in moderation, but if you find it too sweet or syrupy, try making a homemade chia seed jam using mashed fruit (like pears or peaches, which are low-acid).

Overnight oats

To make GERD-friendly overnight oats, mix $\frac12$ cup rolled oats, $\frac12$ cup unsweetened almond or oat milk, and 1 tbsp chia or flax seeds. Add a natural sweetener like maple syrup, and top with reflux-safe fruits such as sliced banana, sweet red apples, or blueberries.

Classic Apple-Ginger Spice

• Base: $\frac12$ cup rolled oats, $\frac12$ cup oat milk, and 1 tbsp ground flaxseed.
• Mix-in: 1 grated sweet red apple, $\frac12$ tsp cinnamon, and a pinch of ground ginger (which naturally soothes the stomach).
• Topping: A drizzle of maple syrup or manuka honey.

Creamy Banana & Almond Butter

• Base: $\frac12$ cup rolled oats, $\frac12$ cup almond milk, and 1 tbsp chia seeds.
• Mix-in: 1 tbsp unsweetened almond butter and $\frac14$ tsp vanilla extract.
• Topping: $\frac12$ ripe, mashed banana.

Vanilla Blueberry-Chia

• Base: $\frac12$ cup rolled oats, $\frac34$ cup unsweetened almond milk, and 1 tbsp chia seeds.
• Mix-in: $\frac14$ cup non-fat Greek yogurt for extra protein and a splash of vanilla extract.
• Topping: $\frac14$ cup fresh blueberries (a great low-acid fruit)

Breakfast Burritos

The Protein: Opt for egg whites, lean turkey sausage, or grilled chicken instead of pork sausage or bacon.
The Wrap: Avoid heavily fried tortillas or thick, high-fat flour tortillas. Choose corn or whole wheat tortillas heated without oil.
The Toppings: Swap heavy cheese and raw onions for a light sprinkle of low-fat cheddar and some chopped bell peppers or spinach.
Avoid Triggers: Skip the salsa, sour cream, and hot sauces entirely, as they are major acid triggers