Easy GORD-friendly Autumn recipe

Gastro-oesophageal reflux disease (GORD) can be exacerbated by certain foods and behaviors. Here's a GORD-friendly recipe for the autumn season that avoids common trigger ingredient. It focuses on soothing and nourishing ingredients.

What food to avoid when having GORD? 

GORD can be aggravated by certain foods and beverages that relax the lower oesophageal sphincter (LOS) or increase stomach acid production. It's important to avoid or limit these triggers to manage GORD symptoms effectively. Here's a list of foods and drinks to avoid when you have GORD:

1. Citrus fruits

Oranges, lemons, grapefruits, and other citrus fruits are highly acidic and can irritate the oesophagus.

2. Tomatoes and tomato-based products

Tomatoes are also acidic and can cause heartburn. This includes tomato sauce, salsa, and ketchup.

3. Spicy foods

Spices, such as chili peppers and hot sauces, can exacerbate GORD symptoms by irritating the oesophagus.

4. Fried and fatty foods

High-fat foods, like fried foods, full-fat dairy products, and fatty cuts of meat, relax the LOS and delay stomach emptying, increasing the likelihood of acid reflux.

5. Chocolate

Unfortunately for the foodies, chocolate contains both caffeine and theobromine, which can relax the LOS and lead to acid reflux.

6. Mint

Mint in various forms, including peppermint and spearmint, can relax the LOS and worsen GORD symptoms.

7. Alcohol

Alcohol can relax the LOS and stimulate acid production, leading to increased acid reflux. Red wine, in particular, is a common trigger.

8. Caffeinated beverages

Coffee, tea, and caffeinated soft drinks can relax the LOS and increase stomach acid production.

9. Carbonated beverages

Carbonated drinks, including soda, can cause belching, which can push stomach acid into the oesophagus.

10. Onions and garlic

These foods can relax the LOS and may trigger GORD symptoms in some individuals.

11. Processed meats

High-fat and processed meats, such as bacon, sausage, and ham, can increase the risk of acid reflux.

12. Highly spiced or acidic foods

Some foods, like vinegar, pickles, and hot peppers, can be problematic for people with GORD due to their acidity or spiciness.

13. Citrus or tomato-Based juices

Just like the whole fruits, juices made from citrus or tomatoes can be irritating for the oesophagus.

14. Mint and peppermint tea

While herbal teas are generally soothing, mint teas can relax the LOS and exacerbate GORD symptoms.

15. Late-night snacking

Eating large meals or snacks close to bedtime can increase the likelihood of nighttime acid reflux. Aim to finish eating at least two to three hours before lying down.

16. Carbonated water

Even plain carbonated water can contribute to belching and the potential for acid reflux.

It's important to note that GORD triggers can vary from person to person, so it's essential to pay attention to your body and identify specific foods or drinks that worsen your symptoms. Managing GORD often involves dietary and lifestyle modifications, in addition to medical treatment, so working closely with a healthcare professional can help you develop an effective management plan tailored to your needs.

Autumn Vegetable and Quinoa Stuffed Acorn Squash

Servings: 4

Ingredients:

For the Stuffed Acorn Squash:

- 2 small to medium acorn squashes, halved and seeds removed

- 1 cup quinoa, rinsed

- 2 cups vegetable broth (low-sodium)

- 1 small onion, finely chopped

- 2 cloves garlic, minced

- 1 cup chopped kale or spinach

- 1 cup diced butternut squash

- 1 cup diced carrots

- 1/2 cup diced red bell pepper

- 1/2 cup chopped zucchini

- 1/2 teaspoon dried thyme

- 1/2 teaspoon dried rosemary

- Salt and pepper to taste

- Olive oil for roasting

Instructions:

1. Preheat your oven to 375°F (190°C).

2. Brush the cut sides of the acorn squashes with a little olive oil and sprinkle with salt and pepper. Place them on a baking sheet, cut side down. Roast for 30-35 minutes, or until they're tender and can be pierced easily with a fork.

3. While the squash is roasting, rinse the quinoa thoroughly under cold water.

4. In a medium saucepan, bring the vegetable broth to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked and the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork.

5. In a large skillet, heat a little olive oil over medium heat. Add the chopped onion and garlic, and sauté until they become fragrant and translucent, about 2-3 minutes.

6. Add the chopped kale or spinach, butternut squash, carrots, red bell pepper, zucchini, dried thyme, dried rosemary, salt, and pepper to the skillet. Cook for about 5-7 minutes or until the vegetables are tender.

7. Combine the cooked quinoa with the sautéed vegetable mixture and stir well.

8. Once the acorn squashes are done roasting, carefully flip them over so the cut side is facing up. Fill each half with the quinoa and vegetable mixture.

9. Return the stuffed squashes to the oven and bake for an additional 15-20 minutes until the tops are slightly crispy and golden.

10. Serve the stuffed acorn squash halves as a wholesome, GORD-friendly autumn meal.

This recipe avoids common GORD triggers like tomatoes, citrus, and spicy ingredients while incorporating seasonal vegetables and soothing quinoa for a delicious and comforting autumn dish. For other recipes, please visit our blog dedicated to heartburn, acid reflux and GORD. Enjoy!