Mealtimes can be miserable when you are suffering from a hernia. Certain foods exacerbate gastroesophageal reflux disease (GERD) causing heart burn and indigestion.  While over the counter medications can help combat the symptoms digestion discomfort, being selective about the foods you eat provides a more effective coping mechanism than over than medication. 

Change your eating habits to include smaller meals throughout the day so your body digests food evenly.  Avoid spicy foods or foods that are high in fat.  Fruits that contain citric acid and caffeinated beverages are also hard on the esophagus. 

Making changes to your diet doesn’t have to be complicated, in fact some of our favorite recipes are hernia-friendly.  Try these recipes at home or bring these recipes to your next party and your friends will never know they are hernia-healthy!

Springtime Savory Snack Mix:

  • 1 cup of whole walnuts
  • 1 cup of dried cranberries
  • 1 cup of Greek olives
  • 2 cups of edamame
  • 1 Tbsp olive oil
  • 1 Tbsp of fresh rosemary
  • 1 tsp garlic powder
  • A pinch of salt

Mix the ingredients together and refrigerate an hour before serving.  Makes 4 servings.

Avocado Chicken Salad:

  • 2 cups of shredded chicken (cook in the crockpot and shred with electric mixer to save time)
  • 1 large avocado , cubed
  • ¼ cup of cilantro
  • 1 tsp garlic powder
  • 2 cups of spinach
  • ¼ tsp pepper
  • A pinch of salt

Combine chicken, avocado, cilantro salt, pepper and garlic powder together in a bowl.  Chill an hour before serving over the spinach.  Makes 1 serving.

Tropical Yogurt Pops:

  • 1 cup of low fat vanilla yogurt
  • 2 Tbsp of shredded coconut
  • ½ banana sliced into coins
  • ½ papaya sliced into cubes
  • 1 tsp ginger

Combine the ingredients together in a bowl and then divide the mixture amongst two plastic cups.  Stick a straw or wooden stick in the center of each cup and freeze.  Enjoy once fully frozen into a popsicle form.  Makes 2 servings. 

Springtime Pasta Salad:

  • 1 8-oz package of whole wheat pasta
  • 2 bell peppers, cubed
  • 1/2 cup cherry tomatoes, halved
  • 1 small zucchini, finely chopped
  • 1 small red onion, finely chopped
  • 1 cup of Greek olives, cubed
  • 1 cup fresh basil leaves, finely chopped
  • 4 ounces block feta cheese, cut into small cubes
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper, to taste

Cook the pasta fully and then rinse under cold water.  Transfer the cooled pasta into a large mixing bowl and combine the fruits and vegetables.  Mix in the olive oil and spices and stir thoroughly.  Chill an hour before serving.  Makes 4 servings.