Low Acid Flatbread

This GERD-safe flatbread is made with easy, digestion-friendly ingredients and cooked without an oven. The dough is light and soft, ideal for wrapping or dipping without triggering acid reflux. With no acidic toppings and made using alkaline-forming olive oil, it’s a fantastic base for low irritation meals and acid-conscious eating.

Ingredients Needed:

• 2 teaspoons instant dry yeast (7g): helps bread rise.
• 2 cups warm water (480ml): activates yeast.
• 4 tablespoons olive oil: adds moisture and richness.
• 6½ cups unbleached all-purpose flour (780g): easier on digestion.
• 1½ teaspoons maple syrup or cane sugar: activates yeast, can be omitted.
• 1½ teaspoons sea salt: gentler than table salt.
• Extra olive oil: for brushing and cooking.
• Extra flour: for rolling out dough.

How To Make Low Acid Flatbread:

Activate Yeast:
In a large bowl or stand mixer, stir warm water and maple syrup. Add yeast and let sit for 5 minutes until foamy.

Make Dough:
Add olive oil, flour, and sea salt. Mix until a dough forms. Knead for 10 minutes by hand or with a dough hook. Dough will be sticky — lightly oil hands and surface.

First Rise:
Place dough in an oiled bowl. Cover with a damp cloth or plastic wrap. Let rise for 60–90 minutes until doubled in size.

Shape Flatbreads:
Lightly flour work surface. Divide dough into 12 equal pieces. Let rest briefly. Roll each into a circle about 7.5 inches wide and ¼ inch thick.

Cook Flatbreads:
Heat a lightly oiled pan over medium-high heat. Shake excess flour off dough. Cook each flatbread for 60–90 seconds on one side, flip, and cook for another minute. Repeat with remaining dough.

Stack & Serve:
Place cooked flatbreads on a plate and cover with a clean towel to keep soft and warm.

Recipe Tips:

• Use unbleached flour for better digestion.
• Avoid topping with acidic spreads or garlic.
• Stack flatbreads warm to keep soft.
• Olive oil adds moisture without acid.

How to Store & Reheat:

• Room Temperature: Store in a sealed bag for 2 days.
• Fridge: Up to 4 days; reheat gently in pan.
• Freezer: Freeze flat between sheets of parchment up to 2 months. Reheat in hot pan for 1–2 minutes.

Nutrition Facts (Approx. per flatbread):

• Calories: 210
• Sodium: 180 mg
• Protein: 5g
• Fat: 4g
• Carbs: 37g
• Fibre: 1.5g
• Sugar: 0.5g

FAQs:

Is this flatbread good for acid reflux?
Yes. It has no acidic ingredients and is cooked gently, making it reflux-friendly and easy to digest.

Can I use whole wheat flour instead?
It’s best to avoid whole wheat if you’re acid-sensitive. Unbleached all-purpose flour is gentler.

What toppings are low acid?
Use plain hummus (no garlic), mashed avocado, or fresh herbs. Avoid tomato-based or vinegar sauces.

Can I make this gluten-free?
You can try a gluten-free flour blend, but texture may differ. Always check labels for added acids.

Can I skip the sugar?
Yes. It’s only there to help activate yeast. Omit or use a tiny bit of maple syrup instead.

Try More Recipes:

• Low Acid English Muffins
• Low Acid Pumpkin Muffins
• Low Acid Blueberry Muffins

Low Acid Flatbread

Recipe by Evelyn ReedCourse: SidesCuisine: AmericanDifficulty: Easy

Servings

12

servings

Prep time

10

minutes

Cooking time

25

minutes

Calories

210

kcal

Soft, gentle, and reflux-friendly flatbread made with easy ingredients and no acidic triggers.

Ingredients

• 2 tsp instant dry yeast (7g)
  

• 2 cups warm water (480ml)
  

• 4 tbsp olive oil
  

• 6½ cups unbleached all-purpose flour (780g)
  

• 1½ tsp maple syrup or cane sugar
  

• 1½ tsp sea salt
  

• Extra olive oil and flour as needed

Directions

• Mix water, sugar, and yeast. Let foam.
  
• Add oil, flour, and salt. Mix and knead dough.
  
• Let rise in oiled bowl 60–90 mins.
  
• Divide into 12, roll into 7.5-inch circles.
  
• Heat oiled pan. Cook flatbreads 1–2 mins per side.
  
• Stack with towel to keep warm.