Acid Reflux-friendly Greek Yoghurt Dip
A Creamy and Cooling Treat for Acid Reflux Sufferers
This Acid Reflux-friendly Greek Yoghurt Dip is the perfect refreshing and soothing snack (or salad dressing) for a hot summer day. If you like the Mediterranean diet but are not sure how to integrate those tangy flavours without heartburn, this one is for you. ❤️
The Tzatziki alternative
It should be fairly obvious by the title that this is a version of the *heavenly* Green dressing known as Tzatziki. The original recipe calls for yoghurt, raw garlic, lemon juice, vinegar and aromatic spices and herbs. As you see, there are a couple of cheeky common triggers in there! Before my acid reflux troubles, I could easily finish a whole tub of Tzatziki in one go. Pairing it with Pitas and crunchy vegetables like carrots and cucumbers. 😋 However, there is no chance I can do this now so enter the Acid Reflux-friendly Greek Yoghurt Dip.
I chose to publish such a simple recipe because of the scarcity of dips and dressing’ choices that people like me have. Unfortunately, the vast majority of dips and dressings in the market contain at least a couple of trigger foods because who doesn’t want their food to taste garlic-y, lemon-y, onion-y and spicy? They’re so tasty! So I’m always quite chuffed when I find delicious but also safe alternative versions of common – previously forbidden – flavours. ⭐
Now let’s hear why this dip is a good choice!
Greek Yoghurt: An acid reflux-friendly haven
The main ingredient of this Acid Reflux-friendly Green Yoghurt Dip is a bounty of good stuff:
- Probiotics: Greek yoghurt is rich in probiotics, which are beneficial bacteria that can help to restore balance to the gut. A healthy gut can contribute to better digestion and reduce acid reflux symptoms.
- Protein Content: The high protein content in Greek yoghurt can help promote satiety, which in turn can prevent overeating and reduce the likelihood of acid reflux triggered by eating too much. Been there, done that.
- Low in Fat: Many Greek yoghurt options in the market are low in fat, making them easier to digest and less likely to trigger acid reflux symptoms.
- Soothing Effect: Some people find that the creamy texture and cold temperature of Greek yoghurt have a soothing effect on the digestive system. I’m definitely one of them!
Sources: Nutrition Diet UK, webMD
The king of water-based vegetables: Cucumber
One of the most overlooked vegetables that there is, if you ask me. Cucumbers are the more savoury cousins of Watermelons and they originally came all the way from India but now they’re readily found worldwide. It took me a while to introduce cucumbers fully into my diet as I wasn’t sure what to do with them and how to add them to my recipes. But once you figure it out, it’ll rule your summers!
Cucumbers have a very high water content which can help to dilute stomach acid and soothe the digestive system. Studies also show they are fairly alkaline, which can help neutralize excess stomach acid. Last but not least, like our Greek yoghurt, cucumbers are very low fat so gentle on the digestive system and less likely to trigger acid reflux.
Sources: Bupa, Gerd Help, WebMD
Cheeky ingredient swaps
Warning: For some people with acid reflux or GERD, yoghurt can unfortunately be a trigger because of the lactose content. If this is the case, use vegetable-based Greek yoghurt.
- Vegan: Go vegan with a vegetable-based Greek yoghurt such as soya, coconut or almond. Remember that each type of yoghurt will change the flavour profile of your Acid Reflux-friendly Greek Yoghurt Dip. Make sure to experiment so you can find the perfect match. My favourite is soya!
- Apple Cider Vinegar: Some acid-reflux sufferers find relief in Apple Cider Vinegar so adding a splash of it to your Acid Reflux-friendly Greek Yoghurt Dip, will enhance its tangy sour flavour!
- Herbs: I know people may not like dill or mint may be a bit of a trigger for them so my suggestion is to replace them with fresh basil or oregano. It’ll change the taste significantly but it’ll give you some lovely infused dip! If you’re feeling confident, dried rosemary is also a great match.
- Cucumber: Not exactly a swap but a preference on how you add the cucumber. I like having fairly sizable chunks in my dip, however, you can slice it smaller to have a creamier experience, or even blitz it. Remember to discard the water
And now, onto the recipe!
Acid Reflux-friendly Greek Yoghurt Dip
Equipment
- 1 Tablespoon
- 1 Teaspoon
- 1 Small container
Ingredients
- 1 tbsp Greek yoghurt any type of greek yoghurt, even vegetable ones, work!
- ¼ Cucumber
- 2 tsp salt
- pinch Fresh dill
- pinch Mint optional
- splash Extra virgin olive oil
Instructions
- Finely dice the cucumber. In a small bowl add the yoghurt, fresh dill, salt and oil and the freshly cut cucumber. You can sprinkle a bit of minced mint – beware of your acid reflux triggers. Mix well and that's it. Your dressing is done 🙂Consume immediately or store in the fridge in an airtight container for up to two days.
Cheeky Tips
Try it with our Air fryer Sweet Potato Fries!
Discover more dips from the Cheeky Green Bean.
See all our acid reflux-friendly recipes.
