Reflux-Friendly Snacks and Entertaining Tips for the Big Game

Whether you’re there for the football or there for the commercials, there’s one thing we can all agree on when it comes to the Big Game: Snacks.

Chances are high that you or some of your guests may be dealing with GERD or acid reflux. But planning a Game Day spread that’s gentle on the stomach and less likely to trigger reflux symptoms doesn’t mean you have to sacrifice fun.

To help you prepare a Pinterest-worthy snack game that doesn't skimp on the flavor, our resident Gut Health and Acid Reflux Dietitian, Molly Pelletier, has 4 Big Game reflux-friendly snack ideas you and your guests will love.

4 Reflux-Friendly Snack Ideas

• Vegetable Platter with Edamame Hummus:
• Include carrots, cucumbers, and cherry tomatoes.
• Hummus is generally well-tolerated and can serve as a tasty dip.
• Try this Silky Smooth Edamame Hummus from Molly’s Acid Reflux Meal Plan:

      Ingredients (yields ~2 cups)

 

• 1, 12oz package of frozen or fresh
• shelled edamame
• 1 1/2 tsp baking soda
• 4 tbsp garlic-infused olive oil
• 1/2 tsp salt
• 2 tbsp nutritional yeast
• juice of 1/2 a lemon
• Optional: 3-4 fresh basil leaves

Directions

1. Add edamame to boiling water with your baking soda to boil on medium heat and soften for about 10-12 minutes (8-9 minutes if using fresh). Remove the foam that rises to the top with a spoon as they cook. This process is what creates silky smooth hummus!
2. Once the beans are fork-tender, drain and add to your high-speed blender.
3. Add all other ingredients. Blend until smooth.taste to make sure you love it. Add more salt if needed.
   
   

Melon Wrapped in Prosciutto

• Wrap melon slices with prosciutto for a sweet and savory combination.
• Melons like cantaloupe are generally well-tolerated for those who suffer with acid reflux.
  
  

Everything Baked Pita Chips and Greek Yogurt Dip:

• Make a dip using plain Greek yogurt and herbs like chives, dill, or parsley.
• Greek yogurt is lower in fat and acidity compared to regular yogurt.
• Try these super easy Everything Bagel Pita Chips from Molly’s Acid Reflux Meal Plan:
  
  Ingredients 
• 2-3 tbsp garlic-infused olive oil
• 4 medium or large whole wheat pitas
• 1/2 tsp garlic powder (optional)
• 1/4 tsp sea salt
• 1 tbsp sesame seeds
• 1 tbsp poppy seeds

  Directions

1. Preheat oven to 400 degrees. Use the convection roast setting if you have it. 
2. Use kitchen shears or clean scissors to separate pita into sheets and cut into 6 small triangles.
3. Throw pita triangles in a big bowl. Toss with 2-3 tbsp of garlic-infused olive oil until all of the pieces are lightly coated.
4. Mix seasonings and seeds in a smaller bowl, and then toss over pita. Mix and coat the pita triangles until seasonings/seeds are evenly distributed.
5. Cover 2-3 baking sheets with parchment, and evenly distribute pita on your sheets so that they don't overlap or touch.
6. Bake for about 5-7 minutes. Flip. Bake for another 1-2 minutes until crunchy and toasted. Watch carefully as they can crisp up quickly.

Turkey Meatballs

• Bake instead of frying to reduce fat content
• Try these tasty Herbed Turkey Meatballs from Molly’s Acid Reflux Meal Plan:

       Ingredients (~20 meatballs/4 servings)

• 1 lb lean ground turkey
• 1/3 cup breadcrumbs or
• gluten free oats
• 1/3 cup finely chopped
• fresh herbs (such as basil
• and/or parsley)
• 1/2 teaspoon dried
• oregano
• 1/3 cup grated Parmesan
• cheese (optional)
• 1 tsp fine grain salt
• 2 large eggs, whisked
• spray avocado oil or 1 tsp avocado oil

Directions

1. Preheat oven to 375 degrees F. If you are using oats instead of breadcrumbs, grind them in a blender or food processor. 
2. In a large mixing bowl, combine breadcrumbs or your blended oats, chopped herbs, dried oregano, cheese (optional), and salt. Then, add in your turkey and whisked egg. Combine with your hands until just well combined (don't over mix).
3. Using a spoon or cookie scoop, create 1 1/2 inch balls and place on a parchment covered baking sheet (~20 balls).
4. Lightly brush (or spray) the meatballs with avocado oil. Bake for 18 minutes or until 165 F internal temperature. Store in an airtight container in the fridge for up to 5 days or in the freezer for upto 2 months.

 

Entertaining Tips to Curb Acid Reflux During the Game

Now that you have some tasty reflux-friendly snacks lined-up, here are some final entertaining tips to help curb the onset of acid reflux:

1. Hydration Station: Keep plenty of water available at all times as staying hydrated can be helpful for managing reflux symptoms.
   

2. Be Mindful of Portions: Help prevent your guests from over-indulging by offering up snacks in bite-size friendly portions or supplying small plates that keep portions under control.
   

3. Offer Some Non-Alcoholic Alternatives: Beer, ciders, white wines, and cocktails mixed with triggering ingredients (like citrus or coffee) may exacerbate reflux symptoms. Consider offering some non-alcoholic alternatives or whip up a fun mocktail recipe that everyone at the party can enjoy.
   

4. Keep People Moving: Standing or walking after a meal may help alleviate feelings of fullness and bloating that can cause GERD symptoms. Consider creating some light activities that get people up and moving periodically through-out the game.

Parties can pose challenges for individuals with acid reflux or GERD due to the potential triggers and discomfort associated with the condition. Certain foods and drinks, over-indulging, or lying down after eating—common elements in social gatherings like celebrating the Big Game—can exacerbate GERD symptoms. Offering an array of reflux-friendly snacks like the ones above, keeping your guests hydrated, and finding ways to minimize common triggers, will allow your guests to navigate your Big Day spread like a champ. 

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For more acid-reflux friendly recipes and tips from Molly Pelletier, try her FREE 3-Day meal plan or download the FLORA app here.