Hiatal Hernia-Friendly Snacks/Recipes

Here’s a low-fat, hiatal hernia-friendly snack that’s gentle on the stomach and easy to digest:

Grassfed Sheep Yogurt or Cottage Cheese with Cucumber and Fresh Herbs

Ingredients:

  • 1/2 cup  grassfed cottage cheese (plain) or plain sheep yogurt
  • 1/2 cucumber, sliced thinly
  • A pinch of fresh dill or parsley (optional)
  • Salt (optional, to taste)
  • pinch of fresh grated garlic (optional – if you tolerate)

Instructions:

  1. Prepare the Cucumber: Slice the cucumber into thin rounds.
  2. Assemble the Snack: Place the cottage cheese in a bowl, top with cucumber slices, and sprinkle with fresh dill or parsley if desired. Add a pinch of salt if you like.
  3. Serve: Enjoy immediately for a light, refreshing, and satisfying snack.

Why This Snack is Hiatal Hernia-Friendly:

  • Grassfed Cottage Cheese: Cottage cheese is a great source of protein that’s low in fat, making it easy to digest without irritating the stomach.
  • Cucumber: Cucumbers are mild, low-acid, and hydrating, making them gentle on the digestive system.
  • Fresh Herbs: Dill and parsley are light and non-irritating, adding flavor without the risk of triggering reflux or acid irritation.

Additional Low-Fat Hiatal Hernia-Friendly Snack Ideas:

  1. Apple Slices with Almond Butter (in moderation, since almond butter is high in fat but in small amounts, it’s fine).
  2. Banana: A plain, ripe banana is soft and soothing, and naturally low in fat.
  3. Carrot Sticks with a Small Amount of Hummus: Choose a mild hummus with no added garlic or lemon.
  4. Plain Rice Cakes with a Thin Layer of Cream Cheese, sunbutter or applesauce: you can top anything on the rice cakes!
  5. Boiled Egg Whites: High in protein but low in fat, and easy on the stomach.

These snacks are light, easy to prepare, and ideal for someone with a hiatal hernia. They’re low in fat and won’t trigger acid reflux or discomfort.

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