Two hundred and sixty-five low-acid recipes. A 60-day three-phase plan. A 300+ food acid index. Fourteen daily trackers. Everything you need in one place to live well with acid reflux — without the guesswork.If you have been told to “just avoid trigger foods” and were left to figure out what that actually means at every meal, this cookbook is the comprehensive answer you have been waiting for.
Audrey Whitcombe spent years researching low-acid cooking and testing recipes in her own kitchen after her personal reflux journey. The result is a book designed to give you a real plan, not just a list. Every recipe is reflux-safe, every page is organized for clarity, and every detail is grounded in peer-reviewed science.
INSIDE THIS COOKBOOK YOU WILL FIND:
265 reflux-safe recipes across 10 categories — breakfasts, smoothies and drinks, soups and stews, salads and bowls, seafood, poultry, vegetarian mains, sides, snacks, and desserts
A 60-day three-phase plan with full daily menus: Calm (Days 1-20), Reset (Days 21-40), Maintain (Days 41-60)
A 300+ food acid index with pH values, safety ratings, and notes for every food you might wonder about
50 frequently asked questions answered in plain language
14 print-and-use tracker pages for symptoms, foods, sleep, hydration, and long-term progress
9 dietary overlay tags on every recipe — Vegan, Vegetarian, Gluten-Free, Dairy-Free, Egg-Free, Soy-Free, Low-FODMAP, Big-8 Allergen-Free, and IBS-friendly
3 special protocols for nighttime reflux, restaurant dining, and flare-up reset days
51 peer-reviewed scientific references backing every recommendation
WHY THIS BOOK IS DIFFERENTMost reflux cookbooks give you a recipe list and call it a plan. This book gives you the full system: what to eat for sixty days, how to know what works for your body, how to track your progress, what to do when you eat out, and what to do on bad days. Every recipe was developed with one question in mind — will this be gentle on a sensitive stomach? — and every page was designed to make a difficult condition easier to live with.
WHO THIS COOKBOOK IS FOR
Anyone newly diagnosed with acid reflux or GERD who needs a clear starting point
Long-time reflux sufferers ready for a structured approach beyond avoidance lists
Caregivers cooking for a family member with reflux or digestive sensitivity
Anyone with overlapping concerns: LPR, IBS, low-FODMAP needs, food sensitivities
Beginners who want recipes that work the first time, without rare ingredients or complex techniques
WHAT READERS WILL APPRECIATEPhase-coded recipes so you always know what is safe for your stage. Dietary tags on every page so you can scan by your needs. A Recipe Toolkit on every dish with prep time, cook time, servings, difficulty, and reflux-safe rating. Audrey’s Tips on every recipe with her own kitchen notes. Variations and pairing suggestions so you can adapt to what you have on hand. A complete index so you can find any recipe in seconds.
Two hundred and sixty-five recipes. Sixty days mapped out. Three hundred foods cataloged. Fourteen trackers ready to print. Fifty-one studies cited. All in one book, all for one comfortable price.
This book is intended for educational and informational purposes only. It is not medical advice and is not a substitute for consultation with a qualified healthcare provider.
