Common triggers considered
Recipes generally avoid ingredients such as tomato, citrus, onion, garlic and chilli, and don’t depend on excessive richness for flavour.
New to Reflux Queen?
If food feels frightening right now, start here.
Reflux can make every meal feel like a risk assessment. One person tells you to only avoid tomatoes, another hands you a trigger list longer than your arm, and suddenly dinner has all the joy of a tax return.
You don’t have to work everything out today. Let’s make your next meal feel a little easier, and considerably more delicious.
Show me how it works
First things first
You are not failing.
Reflux is frustratingly individual. A food that behaves beautifully for one person may cause absolute scenes for another, and your own tolerance can change with portion size, timing, your cycle and whatever else your body has decided to add to the group chat 😨
This site isn’t another set of rigid food rules delivered with a solemn face. It’s a collection of thoughtfully formulated recipes and appetising ideas that you can adapt to suit your body.
The aim is more confidence and more pleasure, not a "perfect diet".
What “reflux-friendly” means here
Thoughtful recipes. No impossible promises.
I build recipes without (or with much less reliance on) common reflux triggers, whilst treating flavour, texture and proper satisfaction as non-negotiable.
Your tolerance comes first
“Reflux-friendly” isn’t a guarantee. Check the ingredients, use the notes and adapt anything you already know doesn’t suit you.
Still proper food
Expect comforting dinners, bougie show-stoppers and gooey puddings, not boiled chicken prison 😉
Choosing your first recipe
Keep it simple.
You don’t need to overhaul your entire kitchen, alphabetise the spice rack or become a different person before dinner.
\n Start with something familiar
Choose a dish you already enjoy and recognise. Comfort food feels far less daunting than a plate of worthy-looking ingredients you never wanted in the first place.
Read the ingredients and notes
Look for anything you already know is a personal trigger. Where useful, I’ll explain swaps and the choices behind the recipe.
Adjust rather than abandon
If one ingredient doesn’t work for you, that doesn’t make the whole recipe useless. Swap it, reduce it or leave it out where the recipe allows.
Notice what works for you
A quick note about the dish, portion and how you felt can be more useful than trying to memorise another universal “safe foods” list.
What do you fancy?
Begin with food you actually want to eat.
A gentle but important note
Use this site as a starting point.
I’m a recipe creator with lived experience of chronic reflux, LPR, a hiatus hernia and a sensitive gut. I’m not a doctor or dietitian, and these recipes aren’t medical advice.
If you have new, severe or persistent symptoms—or you’re losing weight, struggling to swallow, vomiting blood or passing black stools—please seek medical advice rather than trying to solve it through food alone.
For everyday cooking, though? Pull up a chair. I’ve got plenty of delicious ideas 🥰
Read my story