Why Breakfast Matters—And How These Pancakes Support Heart & Gut Health
Breakfast is one of the most important meals of the day, setting the tone for energy levels, digestion, and overall well-being. But for those with acid reflux, GERD, IBS, or gastritis, finding a breakfast that won’t trigger symptoms can be a challenge.
A warm, nourishing breakfast can be especially comforting during cold winter mornings, helping to fuel your body while keeping you cozy. That’s why these 2-ingredient banana pancakes are the perfect easy, gut-friendly, and heart-healthy breakfast option. They’re naturally low-acid, gluten-free, dairy-free, and reflux-friendly, making them ideal for anyone with digestive sensitivities and those looking to support cardiovascular health.
The Benefits of 2-Ingredient Banana Pancakes for Acid Reflux & Gut Health
These simple yet satisfying pancakes are made with just two wholesome ingredients—bananas and eggs—both of which are known for their easy digestibility and nutritional benefits.
Why These Pancakes Are Great for Acid Reflux & Digestion:
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Low in Acid: Unlike traditional pancakes, which can be high in processed ingredients and sugar, these banana pancakes are naturally low-acid and gentle on the stomach.
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Gluten-Free & Dairy-Free: No bloating or discomfort from gluten or dairy ingredients.
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Protein-Packed: Eggs provide a high-quality protein source to keep you full longer.
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Naturally Sweet: Bananas add natural sweetness without the need for added sugar, making this a healthy, reflux-friendly breakfast.
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Quick & Easy: With only two ingredients and minimal prep time, this recipe is perfect for busy mornings.
How to Make 2-Ingredient Banana Pancakes
Reflux-Friendly | Gastritis-Friendly | IBS-Friendly | Dairy-Free | Gluten-Free
Ingredients:
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1 ripe banana (the riper, the better for a naturally sweet taste)
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2 large eggs
Instructions:
1️Mash & Mix: In a bowl, mash the banana with the eggs until smooth. For an ultra-smooth batter, blend them in a blender.
2️Preheat the Skillet: Heat a nonstick skillet over medium-low heat to prevent burning.
3️Cook the Pancakes: Pour the batter into small pancakes, using about 2-3 tablespoons per pancake.
4️Flip & Finish: Cook until bubbles form on the surface, then flip and cook for another 1-2 minutes until golden brown.
5️Add Toppings & Serve: Enjoy as-is or add reflux-friendly toppings like sunbutter, a sprinkle of cinnamon, or fresh banana slices.
Reflux-Friendly Topping Ideas
For those with acid reflux or sensitive digestion, avoiding high-acid toppings like syrup, chocolate, or citrus is key. Instead, try these:
- Sunbutter or Almond Butter – Adds healthy fats and protein for sustained energy.
- Greek Yogurt (Lactose-Free Option Available) – A great source of probiotics and protein.
- Cinnamon – A warm, comforting spice that complements banana flavors.
- Fresh Banana Slices – Naturally sweet and easy on digestion.
- Chia or Flax Seeds – A fiber boost to support gut health.
The Perfect Low-Acid, Reflux-Friendly Breakfast
These two-ingredient banana pancakes are an easy, delicious, and gut-friendly breakfast choice for anyone managing GERD, acid reflux, IBS, or gastritis. Whether you need a quick weekday breakfast, a post-workout meal, or even a healthy breakfast-for-dinner option, this recipe has you covered.
Looking for More Gut-Friendly Recipes?
This recipe is brought to you by Molly Pelletier, MS, RD, a gut health dietitian and founder of FLORA Nutrition—a resource for science-backed nutrition guidance tailored to digestive health.
For more reflux-friendly recipes and gut health tips, follow Molly on Instagram (@mollypelletier.rd)!