Popcorn – a great snack for kids with GERD


Kids with GERD need regular small meals to keep their acid in check. Popcorn is a great snack to have in their school lunchbox, in a bag in the car, on the way to soccer or after school. Keep it low acid though – sometimes just fresh, hot, air-popped popcorn with nothing added is delicious, they won’t even notice the lack of topping!


GERD Friendly Chunky Lentil Soup


I have started to get the hang of cooking GERD friendly recipes – it’s pretty easy you just have to leave a few things out! We have always loved a tomato based lentil soup so I had to come up with version without the usual ingredients of garlic, onion, tomato. This one is a very delicious alternative and is quick to make. Let me know what you think.

Chunky lentil soup

1 tblsp olive oil

3 large carrots

1 large zucchini

1 medium potato

1 cup lentils

100g frozen chopped spinach

4 cups vegie stock

Water to top up as needed

½ teaspoon salt

Heat olive oil in a soup pot and cook chopped carrots, zucchini and potato for about 5 minutes. Add cup of lentils and stir, spinach then vegie stock. Add water if needed to cover veggies. Put the lid on bring to the boil then turn to low and leave for about 15 – 20 mins. Check soup add more water if needed reheat then put the lid on and turn off the heat. Leave for about an hour, then add salt, reheat and serve. Great with toasted cheese tortilla wraps.

Freezes well. Great for kids school lunches taken in a thermos.



Great snack ideas for kids with GERD


Small, regular meals and snacks is recommended for kids with GERD (not three large meals a day). I have a list of snacks stuck to my fridge and also have snacks chopped up and ready to go. Try and make everything from scratch (soups, popcorn, dips etc.) rather than buy store bought as these can contain nasties!

Great snacks include –

* apples
* fruit salad (no citrus – use apples, bananas, strawberries, melon, mango)
* carrot sticks
* popcorn
* mug of vegetable soup (made without onion or garlic)
* instant noodles
* pitta chips (pitta bread baked in oven until crisp) with homemade dip, carrot and celery sticks
* corn cobs
* yoghurt pops (low fat yoghurt mixed with berries and banana and frozen)
* snack platter – pop some strawberries, apple, carrot sticks, crackers and dip on a plate and serve
* tortilla toasties with GERD friendly fillings (recipes to follow)


Pumpkin Soup – a great lunch or snack for Kids with GERD


Make it without onion or garlic, just chop up 1/2 small pumpkin (squash), add two carrots and cover with low-salt chicken stock. Cover and cook until pumpkin and carrots are soft. Use a blender stick to blend together, serve in a bowl with low-fat cheese* toasties on the side.

* as tolerated