This low acid vegetable stir fry noodles recipe is a light yet satisfying dish full of stomach-soothing ingredients. By using coconut aminos instead of soy sauce, and skipping garlic, ginger, and spicy sauces, it stays GERD-safe while keeping great flavor. Fresh vegetables and brown rice noodles create a balanced, easy-on-digestion dinner you’ll love.

Ingredients Needed:

12 oz brown rice noodles: naturally gluten-free and gentle on digestion.
2 tbsp olive or avocado oil: reflux-friendly cooking oils.
2 tbsp chopped chives: mild flavor without garlic or onion.
Pinch asafoetida (hing): optional mild substitute for garlic or ginger.
2 cups chopped broccoli: soft, alkaline vegetable.
2 large carrots, diced: sweet and easy to digest.
1 cup sliced zucchini or snap peas: gentle swap for bell peppers.
1 cup edamame: adds plant-based protein.
¼ cup low-sodium vegetable broth: to steam and soften vegetables.
⅓ cup coconut aminos: mild, soy-free flavoring.
1 tbsp tahini: creamy, non-acidic base for sauce.
1 tsp sesame oil (optional): adds flavor without spice.
1 tbsp chopped parsley or cilantro (optional): mild garnish.

How To Make Low Acid Vegetable Stir Fry Noodles:

Cook the Noodles:
Bring a pot of water to a boil. Cook noodles according to package directions until tender. Drain and set aside.

Sauté the Vegetables:
In a large skillet or wok, heat olive oil over medium heat. Add chives and a pinch of asafoetida. Stir for 30 seconds to release aroma.

Add Veggies:
Add broccoli, carrots, zucchini (or snap peas), edamame, and vegetable broth. Cover halfway and cook 5–7 minutes until vegetables are soft.

Add Sauce and Noodles:
Stir in coconut aminos, tahini, and sesame oil (if using). Add cooked noodles and toss gently. Simmer 3–5 minutes so flavors absorb.

Serve and Garnish:
Top with chopped parsley for freshness. Serve warm and enjoy a stomach-soothing, reflux-friendly meal.

Recipe Tips:

Use coconut aminos instead of soy or tamari for acid reflux safety.
Skip garlic, onion, and hot sauces to stay heartburn-free.
Add tahini for creaminess without acidity.
Use zucchini or snap peas instead of bell peppers.
Serve immediately for best texture—rice noodles soften over time.

How to Store & Reheat:

Room Temperature: Serve within 1 hour.
Fridge: Store in airtight container for up to 3 days.
Freezer: Not ideal—noodles may become mushy.
Reheat: In a skillet with 1–2 tbsp broth until warm.

Nutrition Facts (approx. per serving):

Calories: 290
Sodium: 180 mg
Protein: 9 g
Fat: 9 g
Carbs: 42 g
Fibre: 4 g
Sugar: 3 g

FAQs:

Are stir fry noodles OK for acid reflux?
Yes, when made with low-acid swaps like coconut aminos, mild veggies, and no garlic or chili, they’re reflux-friendly.

What sauces are best for low acid diets?
Use coconut aminos, tahini, or low-sodium broth instead of soy or spicy sauces.

Which noodles are easiest to digest?
Brown rice noodles are soft, gluten-free, and easy on the stomach.

Can I add protein?
Yes, try tofu, ground turkey, or shredded chicken—all GERD-safe choices.

What vegetables are safe for low acid diets?
Use carrots, zucchini, broccoli, spinach, and peas. Avoid peppers, onions, and tomatoes.

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