This low acid fried rice is a gentle twist on a classic favorite. It’s made with brown rice, mild vegetables, and reflux-friendly ingredients. By removing common acid triggers like garlic, onion, and soy sauce, and replacing them with soothing alternatives, you get a GERD-friendly, stomach-soothing dish that’s still full of flavor and texture. Perfect for lunch or dinner!

Ingredients Needed:

2 cups cooked brown rice: cooled, easy to digest.
2 tbsp avocado oil or olive oil: light and reflux-safe.
½ cup chopped carrots: soft, naturally sweet, low acid.
½ cup chopped zucchini or green beans: gentle veggie swap for peppers.
½ cup frozen peas: thawed, easy on digestion.
1 tbsp chopped chives: mild onion flavor without acid.
1 tsp coconut aminos: low-acid alternative to soy sauce.
1 tsp sesame oil (optional): adds flavor, omit if sensitive.
1 tbsp chopped parsley (optional): fresh and soothing.
Salt (optional) and no pepper: keep it heartburn-free.

How To Make Low Acid Fried Rice:

Sauté the Veggies:
Heat oil in a large non-stick skillet over medium heat. Add carrots, zucchini or green beans, and peas. Cook for 4–5 minutes until vegetables are soft.

Add Chives and Rice:
Stir in chopped chives. Add the cooled brown rice and stir well.

Flavor and Cook Through:
Drizzle in coconut aminos and sesame oil (if using). Stir to coat and cook 2–3 minutes until hot.

Finish and Serve:
Taste and adjust salt if needed. Top with parsley if using. Serve warm.

Recipe Tips:

Use day-old rice for best texture and easier digestion.
Swap bell peppers for zucchini to stay reflux-friendly.
Always use coconut aminos instead of soy sauce for lower acid.
Avoid pepper and garlic to keep it heartburn-free.
Add chives or parsley for gentle flavor without irritation.

How to Store & Reheat:

Room Temperature: Serve within 1 hour.
Fridge: Store in a sealed container for up to 3 days.
Freezer: Freeze in single portions for up to 1 month. Reheat in a pan or microwave with 1 tsp water.

Nutrition Facts (approx. per serving):

Calories: 265
Sodium: 105 mg
Protein: 6 g
Fat: 9 g
Carbs: 39 g
Fibre: 4 g
Sugar: 3 g

FAQs:

Is fried rice safe for acid reflux?
Yes, when made with low-acid swaps like coconut aminos, chives, and gentle vegetables, it can be reflux-friendly.

What vegetables are OK for low acid diets?
Use carrots, peas, zucchini, and green beans. Avoid acidic ones like tomatoes, bell peppers, and onions.

Can I use white rice instead of brown?
Yes, white rice is even gentler and a great option for sensitive stomachs or low residue diets.

What replaces soy sauce for acid reflux?
Coconut aminos is the best low-acid and soy-free alternative.

Is sesame oil OK for reflux?
In small amounts, yes—but you can leave it out if you’re sensitive to rich oils.

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