For individuals with gastroesophageal reflux disease (GERD), it’s important to choose snacks that are gentle on the stomach and don’t trigger acid reflux. Here are some GERD-friendly snack options:

1. Low-Acid Fruits

Bananas: Easy to digest and low in acidity.
Melons: Cantaloupe and honeydew are great choices.

2. Whole Grains

Oatmeal: A small serving of plain oatmeal can be a soothing snack.
Whole Wheat Crackers: Paired with a mild, non-acidic spread like hummus or a bit of low-fat cheese.

3. Nuts and Seeds

Almonds (unsalted): Rich in healthy fats and less likely to trigger reflux than other nuts.
Chia Seeds: Mixed into yogurt or water can make a healthy, GERD-friendly snack.

4. Vegetables

Carrot Sticks: A crunchy, nutritious snack that’s unlikely to cause reflux.
Cucumber Slices: Light and hydrating, good for snacking.

5. Dairy Alternatives

Greek Yogurt (low-fat or fat-free): Mild and packed with protein.
Non-Dairy Yogurt: Coconut or almond-based yogurts are easier for some people with GERD.

6. Lean Protein

Turkey or Chicken Slices: Plain and lean, these are good protein-rich options.
Hard-Boiled Eggs (in moderation): These can be a good snack, but some people find the yolk triggers symptoms, so opt for egg whites if needed.

7. Herbal Teas

Ginger or Chamomile Tea: These can be soothing and are often less acidic than coffee or black teas.

When selecting GERD-friendly snacks, it’s a good idea to avoid:

Citrus fruits or juices.
Fatty, fried, or spicy foods.
Caffeine, chocolate, and carbonated drinks.

These options help you maintain a nutritious diet without irritating GERD symptoms.

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Grocery Gerd Friendly Snacks