The Best Muffins for Acid Reflux: Gentle & Delicious Options

Photo by Tony Flood on Unsplash

Muffins can be a comforting and satisfying treat, but for those with acid reflux, traditional recipes filled with sugar, butter, and acidic ingredients like citrus or chocolate can trigger symptoms. The good news? You can still enjoy muffins without the discomfort! The key is to choose ingredients that are soothing, low in fat, and free from common reflux triggers.

Here are some of the best muffin options for acid reflux, along with simple recipe ideas to help you bake your way to comfort.

Banana Oat Muffins

Bananas are one of the best fruits for acid reflux because they are naturally low in acid and provide a creamy, soothing texture. Oats add fiber and help absorb stomach acid.

Ingredients:

• 2 ripe bananas, mashed

• 1 ½ cups oat flour (or blended rolled oats)

• 1 teaspoon baking soda

• 1 teaspoon cinnamon

• ½ teaspoon vanilla extract

• ½ cup unsweetened applesauce

• ¼ cup almond milk (or other non-dairy milk)

Instructions:

1. Preheat oven to 350°F (175°C). Line a muffin tin with paper liners or lightly grease with oil.

2. Mash the bananas in a bowl until smooth. Stir in applesauce, almond milk, and vanilla extract.

3. In another bowl, mix dry ingredients: oat flour, baking soda, and cinnamon.

4. Combine wet and dry ingredients, stirring until just mixed. Do not overmix.

5. Divide batter into muffin cups, filling each about ¾ full.

6. Bake for 18–22 minutes, or until a toothpick inserted in the center comes out clean.

7. Let cool for 5–10 minutes before serving.

Why It’s Good for Acid Reflux:

• No dairy or high-fat ingredients

• Naturally sweetened with bananas

• Oats help with digestion and gut health

Blueberry Spelt Muffins

Blueberries, when eaten in moderation, are a reflux-friendly fruit, and spelt flour is easier to digest than traditional wheat flour.

Ingredients:

• 1 ½ cups spelt flour

• ½ cup unsweetened almond milk

• 1 teaspoon baking powder

• ½ teaspoon cinnamon

• ½ cup mashed ripe banana or unsweetened applesauce

• ½ cup fresh or frozen blueberries

Instructions:

1. Preheat oven to 350°F (175°C). Prepare a muffin tin with liners or grease lightly.

2. In a large bowl, mix spelt flour, baking powder, and cinnamon.

3. Mash banana (or use applesauce) in another bowl, then add almond milk.

4. Gently fold wet ingredients into dry, stirring until just combined.

5. Fold in blueberries carefully to prevent breaking them.

6. Spoon batter into muffin cups, filling ¾ full.

7. Bake for 18–22 minutes, or until a toothpick comes out clean.

8. Let cool before serving.

Why It’s Good for Acid Reflux:

• Spelt flour is gentler on digestion

• Blueberries add natural sweetness without excess acidity

• No butter or refined sugar

Pumpkin Spice Muffins

Pumpkin is naturally alkaline and full of fiber, making it a great choice for acid reflux sufferers.

Ingredients:

• 1 cup canned pumpkin (not pumpkin pie filling)

• 1 ½ cups whole wheat flour or oat flour

• ½ teaspoon baking soda

• ½ teaspoon cinnamon

• ½ teaspoon ginger (optional)

• ½ cup unsweetened almond milk

• ¼ cup maple syrup (optional)

Instructions:

1. Preheat oven to 350°F (175°C). Line a muffin tin with paper liners or lightly grease.

2. In a bowl, whisk together pumpkin, almond milk, and maple syrup.

3. In another bowl, mix whole wheat flour, baking soda, cinnamon, and ginger.

4. Slowly add dry ingredients to wet, stirring until just combined.

5. Divide batter evenly into muffin cups.

6. Bake for 18–22 minutes, checking with a toothpick for doneness.

7. Cool for 5 minutes before enjoying.

Why It’s Good for Acid Reflux:

• Pumpkin is soothing for the stomach

• No citrus, chocolate, or caffeine

• Whole grains help keep digestion smooth

Apple Cinnamon Muffins

Apples are generally well-tolerated for acid reflux, and cinnamon adds flavor without triggering symptoms.

Ingredients:

• 1 cup oat flour or whole wheat flour

• ½ teaspoon baking soda

• ½ teaspoon cinnamon

• ½ cup unsweetened applesauce

• ½ cup grated apple

• ¼ cup almond milk

Instructions:

1. Preheat oven to 350°F (175°C). Line a muffin tin with paper liners or lightly grease.

2. In a large bowl, mix dry ingredients: oat flour, baking soda, and cinnamon.

3. In a separate bowl, combine wet ingredients: applesauce, grated apple, and almond milk.

4. Slowly mix wet ingredients into dry, stirring until just combined.

5. Fill muffin cups about ¾ full with batter.

6. Bake for 18–22 minutes, until a toothpick inserted in the center comes out clean.

7. Allow to cool before eating.

Why It’s Good for Acid Reflux:

• Applesauce keeps the muffins moist without butter

• No acidic ingredients

• Whole grains and fiber support digestion

Baking Tips for Acid Reflux-Friendly Muffins

• Avoid butter and full-fat dairy: Use almond milk, oat milk, or applesauce as substitutes.

• Skip refined sugar: Natural sweeteners like ripe bananas, applesauce, and maple syrup are gentler on digestion.

• Use whole grains: Oats, spelt, and whole wheat flour provide fiber and help prevent acid reflux flare-ups.

• Watch portion sizes: Eating too much at once can increase reflux symptoms. Stick to one muffin at a time.

Final Thoughts

Muffins can be part of a reflux-friendly diet with the right ingredients. By choosing whole grains, naturally sweet fruits, and healthy fats, you can enjoy a delicious and satisfying snack without the discomfort. Try these recipes and find your favorite way to enjoy muffins—without the burn!

Do you have a go-to reflux-friendly muffin recipe? Share it in the comments!