Written by Molly Pelletier, MS, RD (Registered Dietitian Specializing in Reflux)
As the weather cools and football season kicks off, many of us find ourselves surrounded by hearty comfort foods, game day snacks, and social gatherings filled with tempting spreads. But if you struggle with acid reflux, these moments can feel more stressful than fun. The good news? With a little planning, you can enjoy fall flavors and game day traditions without the discomfort of reflux symptoms.
This blog is here to share some practical hacks — plus three of my favorite RD-approved reflux-friendly recipes — to help you savor this season with confidence.
Game Day Hacks for Preventing Reflux
Before we dive into the recipes, let’s talk about strategies to keep reflux symptoms at bay when you’re at a tailgate, a friend’s house, or watching the game at home.
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Don’t show up starving
Going too long without eating can make reflux worse and cause you to overeat once you arrive. Have a small balanced snack before the event — like a banana with almond butter or a handful of pumpkin seeds — so you’re less likely to overload your stomach with trigger foods. -
Choose your beverages wisely
Alcohol, soda, and citrus-based drinks are common triggers. Instead, bring your own reflux-friendly option like sparkling water (without citrus), herbal iced tea, or even a homemade mocktail with ginger and mint. -
Watch your posture
Sitting slouched on the couch after a big plate of food can make reflux worse. Try to sit upright, and if possible, take a short walk during halftime to help food move through your digestive system. -
Mind portion sizes
Large meals put extra pressure on your LES (the valve between your esophagus and stomach). Opt for smaller portions spread throughout the game instead of piling everything on your plate at once. -
Bring something you know works for you
If you’re worried about trigger-heavy spreads, offer to bring a dish that you know won’t upset your stomach. This way, you’ll always have at least one safe option to enjoy.
And if symptoms do pop up, I always recommend having RefluxRaft on hand for immediate, gentle relief. That way you can enjoy yourself even if an unexpected flare-up tries to crash the party.
Reflux-Friendly Fall Recipes
These three recipes highlight cozy fall flavors while keeping reflux triggers in check. They’re perfect for game day gatherings or weeknight dinners that feel both seasonal and satisfying.
1. Pumpkin Hummus
A creamy, festive dip that pairs perfectly with veggies, crackers, or warm pita. Pumpkin not only adds a seasonal twist but also provides fiber, vitamins A and C, and antioxidants that support gut health.
Why it’s reflux-friendly: Unlike traditional spicy or citrus-heavy dips, this hummus is mild and soothing — making it a safe snack to share on game day. Try this one from Taylor Janulewicz of My Cancer Dietitian.
2. Maple Tahini Sweet Potato
This dish is equal parts nourishing and comforting. Roasted sweet potatoes are drizzled with a luscious maple-tahini sauce that’s both sweet and nutty.
Why it’s reflux-friendly: Sweet potatoes are gentle on digestion, while tahini provides healthy fats without the acidity of creamy dressings or spicy toppings. I love this one from She Likes Food.
Pro tip for game day: Serve in bite-sized portions or small cups for easy snacking during the big game.
3. Sheet Pan Chicken with Butternut Squash & Apples
The ultimate fall dinner, this one-pan meal is hearty enough for a family dinner yet simple enough for a busy weeknight. Roasting brings out the natural sweetness of butternut squash and apples, which pair beautifully with tender chicken.
Try this recipe by Paleo Running Momma.
Why it’s reflux-friendly: Instead of spicy marinades or tomato-based sauces, this dish uses gentle, seasonal flavors that are kind to your digestive system.
Game day twist: Make a large batch, chop into smaller pieces, and serve as skewers or lettuce wraps for an easy-to-grab option.
Final Thoughts
This fall, you don’t have to choose between comfort and celebration. With mindful habits and a little help from RefluxRaft, you can enjoy the foods, flavors, and traditions you love — minus the flare-ups.
About the Author:
Molly Pelletier is a Registered Dietitian specializing in acid reflux/GERD/LPR/IBS and a leading voice in nutrition for acid reflux. Molly's background in nutrition science and her personal health journey with GERD culminated in the curation of FLORA Nutrition, where she shares evidence-based tools and strategies to help others recover from reflux and optimize their overall well-being. Follow Molly on Social Media @mollypelletier.rd on all platforms.