Acid Reflux-Friendly Indian Recipes: Tasty, Soothing Meals for Your Stomach

Having acid reflux doesn’t mean you have to say goodbye to the delicious flavors of Indian cuisine. Discover some mouth-watering and acid reflux-friendly Indian recipes that are not only kind to your stomach but also satisfy your cravings!

If you’ve been diagnosed with acid reflux or GERD (Gastroesophageal Reflux Disease), you’ve probably been advised to cut back on spicy, fried, or overly rich foods. But don’t worry! You don’t have to give up on all your favorite Indian dishes. It’s totally possible to enjoy flavorful, soothing meals that won’t upset your stomach.

In this article, we’ll share some acid reflux-friendly Indian recipes that are gentle on your digestive system, taste great, and are easy to prepare. These dishes focus on ingredients that are less likely to trigger reflux while still bringing the heat and heart of Indian cooking into your kitchen.

1. Simple Moong Dal (Yellow Lentil Soup)

Let’s kick things off with something light yet comforting—Moong Dal! This simple yellow lentil soup is packed with protein and fiber, making it a perfect meal for anyone dealing with acid reflux. Moong dal is easy on the stomach, and it’s not overly spicy, which makes it a great addition to your reflux-friendly diet.

Ingredients:

• 1 cup yellow moong dal (split yellow lentils)
• 1 tbsp ghee (clarified butter)
• 1/2 tsp turmeric powder
• 1/2 tsp cumin seeds
• Salt to taste
• Fresh coriander leaves for garnish (optional)
• Water

Instructions:

1. Rinse the moong dal well under running water and cook it in a pressure cooker with 3 cups of water for about 2-3 whistles or until the dal becomes soft and mushy.
2. In a pan, heat ghee and add cumin seeds. Once they crackle, add turmeric powder and sauté for a few seconds.
3. Pour the cooked dal into the pan with the ghee mixture, add salt, and stir. Let it simmer for 5 minutes to blend the flavors.
4. Garnish with fresh coriander leaves if desired and serve with plain rice or roti.

Moong dal is easy to digest, low in fat, and won’t trigger acid reflux like some other heavy, rich dishes might. The use of ghee is great for soothing the stomach, and the mild turmeric adds a healing touch.

2. Veggie Upma (Savory Semolina Dish)

Upma is another fantastic acid reflux-friendly Indian dish. It’s made with semolina (sooji), which is light and easy to digest. This savory dish is packed with veggies and is a great breakfast or lunch option. Plus, you can adjust the spices to make it milder for those with sensitive stomachs.

Ingredients:

• 1 cup semolina (sooji)
• 1 tbsp olive oil or ghee
• 1/4 cup chopped carrots
• 1/4 cup peas
• 1/4 cup chopped beans
• 1/2 tsp cumin seeds
• 1/2 tsp ginger paste (optional)
• Salt to taste
• Water
• Fresh coriander for garnish

Instructions:

1. Dry roast the semolina in a pan on medium heat until it turns light golden. Remove and set aside.
2. In the same pan, heat oil or ghee and add cumin seeds. Once they splutter, add the chopped veggies and sauté them for a couple of minutes.
3. Now, add the roasted semolina to the pan and mix well.
4. Pour in 2 cups of water and salt. Stir, cover, and let it cook for about 5 minutes on low heat, allowing the semolina to absorb the water and cook through.
5. Garnish with fresh coriander and serve warm.

Upma is full of fiber and vitamins from the veggies, and the absence of heavy spices makes it easy on the stomach. Plus, it’s a great way to sneak in some nutritious vegetables without overloading on heat.

3. Cucumber Raita

If you’re craving something cool and refreshing to balance out a meal, a simple Cucumber Raita is the way to go. Yogurt is naturally soothing for your stomach, and cucumber adds a hydrating crunch. This raita is mild, tangy, and incredibly refreshing.

Ingredients:

• 1 cup plain yogurt
• 1/2 cucumber, finely chopped
• 1/4 tsp cumin powder
• 1/4 tsp salt
• 1/4 tsp black pepper (optional)
• Fresh coriander for garnish

Instructions:

1. In a bowl, whisk the yogurt until smooth.
2. Mix in the chopped cucumber, cumin powder, salt, and black pepper.
3. Garnish with fresh coriander and serve chilled.

Cucumber raita is incredibly soothing for acid reflux sufferers. The yogurt helps calm the stomach, while the cool cucumber adds a refreshing element. It’s the perfect accompaniment to any meal, especially when you want to balance out spicier dishes.

4. Steamed Dhokla (Savory Chickpea Cake)

Who doesn’t love dhokla? This famous snack from Gujarat is not only tasty but also perfect for people with acid reflux. Made with fermented chickpea flour, dhokla is light, fluffy, and easily digestible. It’s also a great option for breakfast or a light snack when you’re craving something savory.

Ingredients:

• 1 cup chickpea flour (besan)
• 1/4 cup yogurt
• 1/2 tsp baking soda
• 1/4 tsp turmeric powder
• 1 tbsp ginger paste
• Salt to taste
• Water
• Mustard seeds and curry leaves for tempering
• 1 tbsp oil for greasing

Instructions:

1. In a bowl, mix chickpea flour, yogurt, turmeric powder, ginger paste, and salt. Add water to form a smooth batter.
2. Let the batter sit for 30 minutes to ferment slightly.
3. Grease a steaming tray and pour the batter into it. Steam for about 20 minutes or until a toothpick inserted comes out clean.
4. In a separate pan, heat some oil, add mustard seeds, and curry leaves for tempering, and pour this over the steamed dhokla.

Dhokla is light, fluffy, and has a mild flavor that won’t irritate your stomach. It’s a fantastic acid reflux-friendly snack or breakfast option, especially for those who love savory Indian foods without the heavy spices.

Conclusion

Don’t let acid reflux stop you from enjoying the incredible flavors of Indian cuisine! The recipes we’ve shared today are gentle on your stomach, full of flavor, and made with simple ingredients that won’t trigger your acid reflux. Whether it’s the soothing moong dal, the light veggie upma, or the refreshing cucumber raita, there’s no shortage of delicious meals to try. So go ahead, cook up something tasty, and enjoy the comfort of a meal without the worry of heartburn!

Appendices

References

For more information on acid reflux and dietary recommendations, check out these resources:

1. American College of Gastroenterology. (2023). Acid Reflux and GERD: A Guide. Read Article
2. National Institute of Diabetes and Digestive and Kidney Diseases. (2024). Managing GERD Through Diet. Read Article

FAQs

1. What can I eat for breakfast if I have acid reflux? Try foods like oatmeal, scrambled eggs, or a mild upma. These are gentle on your stomach and won’t trigger acid reflux.
2. Are spicy foods completely off-limits with acid reflux? Not necessarily! You can still enjoy mild spices like cumin or coriander but avoid foods that are overly spicy or fried.

Disclaimer: This article provides general information and should not be used as medical advice. Always consult with your doctor or a registered dietitian before making changes to your diet, especially if you have acid reflux or other digestive issues.