19 Easy Meal Ideas for Acidity and Bloating Relief

Hi there,

I know how frustrating it feels when even a simple cup of tea or a light meal triggers acidity. That burning sensation, heaviness, and discomfort can make eating stressful.

That’s why I’ve put together this list of 19 safe, simple, and Indian-friendly meal ideas that are gentle on your stomach — so you can enjoy food without constant worry.

The best part? These meals are easy to prepare and can be added to your daily routine right away.

19 Gentle Meal Ideas for Acidity & Bloating

• Moong Dal Khichdi with vegetable stir fry – light protein + easily digestible carbs + well-cooked fibre; reduces acid load on stomach.
• Vegetable Upma (with rava/sooji) – soft texture + low fat; doesn’t overstimulate acid secretion.
• Lauki (Bottle Gourd) Curry + Beetroot Roti – high water content; hydrates and cools stomach lining.
• Oats Porridge with Banana and flaxseeds – soluble fiber + natural antacids (banana); prevent reflux.
• Vegetable Idli with Coconut Chutney – fermented but non-spicy; soft texture avoids acid irritation. Add any vegetable into your Idli batter.
• Rice Kanji – probiotics + cooling curd; balances stomach pH and calms burning. Do your overnight soaked cooked rice, add in your prebiotics in the morning and enjoy!
• Masoor Dal vegetable Soup with 1 teaspoon ghee – plant protein; nourishes without triggering excess acid.
• Steamed Vegetables + Jeera Rice – fiber + cumin aids digestion, prevents bloating.
• Methi Pulao with Buttermilk – rice is light + methi gives steady energy without heaviness, and the buttermilk aids digestion.
• Individual Fruit Bowl (Papaya, Melon, Pear) – do not mix. Have one fruit only. Alkaline fruits; papaya has enzymes that ease digestion.
• Vegetable Dalia (Broken Wheat) – high fiber + slow release carbs; prevents acid spikes.
• Sabudana Khichdi with Ash guard sabji/poriyal – starchy, easy-to-digest pearls; mild preparation prevents reflux.
• Vegetable Besan Cheela – balanced meal.
• Vegetable Raita with Cucumber & Mint – cooling veggies + mint; soothe stomach and reduce burning. Add hing.
• Rice + Turai (Ridge Gourd) Curry – water-rich veggie + soft curry; supports gentle digestion.
• Vegetable Soya Chuck Salad – protein + veggies; non-oily preparation is stomach-friendly.
• Horse Gram Salad (Boiled Horse Gram + Veggies) – protein + fiber; keeps you full without excess acid.
• Sweet Potato Chaat (Boiled, Mildly Spiced) – alkaline root + complex carbs; prevent acid reflux.

Pro Tips for Digestive Comfort

• Eat enough (80% full), avoid frequent meals. Give your digestive system some rest.
• Avoid much tea/coffee on an empty stomach.
• Don’t lie down immediately after eating — give at least 2–3 hours.

Just follow these safe meal ideas, and you’ll notice less burning, heaviness, and discomfort after eating.

I’d love to know — did these tips help you? Or do you have any questions about managing acidity in daily life?

And, if you’ve been struggling with acid reflux, IBS, or recurring acidity and aren’t sure where to begin, I’d love to help you build a plan that actually works for your body and lifestyle.