This reflux-friendly coleslaw offers fresh crunch and creamy flavor without the acidity of traditional dressings. The cabbage and carrots are naturally low acid, and the dressing uses a gentle yogurt alternative with no vinegar or black pepper. It’s a quick 15-minute side that’s perfect for picnics, lunches, or grilled low acid meals.

Ingredients Needed:

For the Slaw:

6 cups green cabbage: shredded, mild and crunchy
2 cups red cabbage: shredded, adds color and crunch
1 cup carrots: shredded, slightly sweet

For the Dressing:

½ cup plain low-acid yogurt (or lactose-free, almond, or coconut yogurt): creamy base
¼ cup extra virgin olive oil: gentle fat
1 tbsp water + ½ tsp mustard powder (or lemon juice if tolerated): low acid tang
1 tbsp maple syrup: for mild sweetness
½ tsp salt: to taste

How To Make Low Acid Coleslaw:

Mix the Dressing:
In a small bowl, whisk together the yogurt, olive oil, water + mustard powder, maple syrup, and salt. Stir until smooth.

Assemble the Slaw:
In a large bowl, combine green cabbage, red cabbage, and carrots.

Toss to Combine:
Pour the dressing over the slaw and toss gently until everything is evenly coated.

Chill or Serve:
Serve immediately for crunchier texture, or refrigerate for up to 4 hours to allow flavors to meld.

Recipe Tips:

Use low acid yogurt to keep the dressing gentle.
Swap vinegar for a reflux-safe tang using mustard powder and water.
Omit garlic and pepper to avoid acid reflux triggers.
Make it ahead and chill—flavor improves as it sits.
Great as a light, refreshing side dish.

How to Store & Reheat:

Fridge: Store in a sealed container for up to 2 days.
Freezer: Not recommended—texture softens too much.
Reheat: Serve cold or bring to room temperature—do not heat.

Nutrition Facts (per serving, approx.):

Calories: 140
Sodium: 180mg
Protein: 2g
Fat: 10g
Carbs: 10g
Fibre: 2g
Sugar: 5g (from carrots and maple)

FAQs:

Is coleslaw OK for acid reflux?
Yes—when made without vinegar, garlic, or spicy dressings. This version uses low acid yogurt and a gentle homemade dressing.

What’s a good vinegar substitute in low acid coleslaw?
Use mustard powder mixed with water for mild tang without acidity. Lemon juice (if tolerated) is another option.

Is cabbage low acid?
Yes, both green and red cabbage are low acid vegetables and gentle on digestion.

Can I make low acid coleslaw dairy-free?
Yes. Use plain almond or coconut yogurt instead of Greek yogurt for a dairy-free option.

Can I prep this ahead of time?
Yes. It keeps well for up to 2 days in the fridge, and the flavors develop as it rests.

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