GERD Snacks   arrow

Image of a GERD safe fruit smoothie for your GERD Diet

As Elizabeth mentioned in her blog post, keep a good supply of your (non-addictive) Gerd snacks around the house for noshing. It will re-enforce the idea of an abundance of food choices, rather than making you feel as if your GERD is all about what you cannot eat.

Some of my GERD-friendly favorites:


Always delicious and healthy for your easy GERD diet. Fruit tops the list (for so many reasons) and these are all fantastic GERD busters (remember: stay away from citrus fruits like oranges and pineapples):

Bananas, apples, pears, melons, strawberries, blueberries, raspberries, blackberries, kiwi, mango, apricots, peaches, nectarines


Crudite – raw, fresh veggies on their own, or with fat free dips. Try broccoli florets, edamame, mushrooms, cauliflower, carrots, celery, sugar snap peas, snow peas, fennel, or whatever speaks to you.


Baked potato chips, baked tortilla chips, pretzels, toast your own pita bread


Mix fat-free sour cream with a little curry powder, Dijon mustard, or onion soup mix to create tasty dips for your chips

Protein Bars

Read the ingredient lists for low-fat options. I like Power Crunch French Vanilla, like a wafer cookie but low in sugar, and lots of protein.


Throw the fruit from the top list into a blender with some non-fat yoghurt, add some protein powder if you like, and yum.


Fat-free versions of cookies you like. I am a fan of fig newtons.

Here is a recipe for oatmeal cookies. If you enjoy baking cookies (and my guess is that’s a substantial number of people), substitute apple sauce for the oil or butter in recipes you find for a fat-free version.

Oat Crisps

Prep time 30 minutes – yields about 5 dozen – 2″ cookies

¾ C raisins ½ C apple sauce
1 C packed brown sugar 1 egg
1 1/2 t grated orange peel 2/3 C whole wheat flour
½ t salt ½ t soda
½ t cinnamon 1 1/3 C uncooked quick oats

Mix apple sauce, sugar, egg and orange peel together. Stir flour, salt soda and cinnamon together, add to sugar mixture. Stir in oats and raisins. Shape in to 1’ balls, place on lightly greased baking sheet, flatten with bottom of glass dipped in sugar. Bake @ 350 degrees for 10 minutes, cool slightly then remove to wire racks.