Low Acid Porridge

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Porridge is one of the most soothing breakfasts you can eat, especially when made with low acid ingredients. This recipe skips acidic toppings and uses plain oats and milk or water for a calm, gut-friendly start to your day. You can serve it with mild Greek yogurt and a little honey for natural sweetness without irritation.

Ingredients Needed:

• 50g porridge oats (about ½ cup): hearty and gentle on digestion.
• 350ml milk, water, or a mix (about 1½ cups): choose almond milk or oat milk for extra reflux relief.
• 1–2 tbsp Greek yogurt (optional): plain, thinned with milk.
• 1–2 tsp clear honey (optional): adds mild sweetness.
• (Optional) pinch of salt.

How To Make Low Acid Porridge:

Stovetop Method:

1. Add oats to a small saucepan.
2. Pour in the milk, water, or a mix.
3. Add a pinch of salt if desired.
4. Bring to a boil, then reduce heat and simmer 4–5 minutes, stirring often.

Microwave Method:

1. Mix oats, liquid, and optional salt in a microwave-safe bowl.
2. Microwave on High for 5 minutes, stirring halfway through.
3. Let stand for 2 minutes before serving.

Serve: Pour into a bowl. Top with Greek yogurt and a drizzle of honey if using.

Recipe Tips:

• Use ripe banana slices or blueberries for reflux-friendly toppings.
• Avoid acidic toppings like citrus, brown sugar, or fruit preserves.
• Use unsweetened almond or oat milk for a gentler option.
• Let the porridge cool slightly before eating to avoid irritation.

How to Store & Reheat:

• Room Temperature: Eat immediately; do not leave out.
• Fridge: Store plain porridge in an airtight container for up to 3 days.
• Reheat: Reheat with a splash of milk or water on the stove or in the microwave.

Nutrition Facts (approx. per serving):

• Calories: ~210 (without toppings)
• Sodium: ~50mg
• Protein: 6g
• Fat: 4g
• Carbs: 35g
• Fibre: 4g
• Sugar: 1g

FAQs:

Is porridge good for acid reflux?
Yes, porridge made with oats and non-acidic toppings is gentle and helps coat the stomach.

What milk is best for low acid porridge?
Use oat milk or almond milk for a soothing, reflux-friendly option.

Can I sweeten porridge without triggering reflux?
Yes, use a small amount of clear honey or mashed banana.

Is Greek yogurt okay for low acid diets?
Yes, in small amounts. Choose plain and thin it with milk.

Can I meal prep porridge?
Yes, make a larger batch and store portions in the fridge.

Try More Recipes:

• Low Acid Egg Muffins
• Low Acid Breakfast Burrito
• Low Acid Meat Breakfast Casserole