Wildgrain Blog

Best Pasta for GERD

By Lucy Yanckello, Ph.D. Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. If you love a warm bowl of pasta but gastroesophageal reflux disease (GERD) keeps crashing the party, you are not alone. The good news is that pasta is not off limits. However, the right grains, textures, and prep methods need to be chosen to keep digestion comfortable. Read on to see a breakdown of which pastas play nicely with your digestive system so you can enjoy your favorite pasta dishes without the burn.  Can you eat pasta with GERD? Can a person with GERD eat pasta? Just like we discussed in our Best Pasta for Acid Reflux and Heartburn article, those with GERD can eat pasta. However, high-fiber pasta, such as whole wheat pasta, should be the first choice since high fiber foods are known to decrease symptoms of GERD. Additionally, it is best to avoid sauces that are spicy, creamy or acidic as all three can trigger GERD symptoms. Instead, pair pasta with non-acidic vegetables such as spinach, pesto, or roasted red-pepper and add olive oil or broth based sauces.  What kind of pasta can you eat with GERD? What kind of pasta is GERD-friendly? Whole-wheat pasta is the most GERD friendly option because it is high in fiber which helps reduce GERD symptoms. In addition, the high fiber content increases feelings of fullness which may help with portion control, which is beneficial as smaller portions can also help reduce GERD symptoms. When preparing your whole-wheat pasta, opt for broth based or olive oil based sauces instead of creamy alfredo or acidic tomato sauces. Other triggers to avoid include spicy ingredients and excessive fat.  What kind of noodles are best for GERD? Are buttered noodles ok for GERD? The simplest and safest option for those with GERD is pasta with no sauce and just a drizzle of olive oil. Buttered noodles are not generally recommended as the high fat content in butter can trigger GERD symptoms. If you want to jazz your noodles up, consider adding low-fat or non-dairy sauces and stay away from high-fat, high-acid, or spicy ingredients. Additionally, if you would like to enjoy plain noodles with butter, opt for light or plant based margarine instead, as it has a lower fat content than butter.  Can you eat ravioli with GERD? Is ravioli GERD-friendly? You can eat ravioli if you have GERD, but the preparation and ingredients are important to consider if you don’t want to trigger GERD symptoms. The risk of triggering symptoms is higher if the ravioli dough is made from refined white dough, filled with rich cheeses or served with creamy or acidic sauces. If you want to enjoy ravioli without triggering GERD symptoms, opt for whole-grain dough, lean or low fat fillings, mild oil or broth based sauces, and moderate portions. Can you eat gnocchi with GERD? Is gnocchi GERD-friendly? Just like with ravioli, you can fit gnocchi into your diet if you have GERD, but not triggering symptoms is dependent on how it is prepared and served. Many gnocchi can be flagged as not GERD friendly due to refined carb content, heavy sauces, or acidic toppings. To make gnocchi safer to consume without triggering symptoms, choose options made with whole-grains and steer clear of dairy-heavy or tomato-based sauces.  Can eating pasta worsen GERD? Can eating pasta worsen acid reflux? Eating pasta can worsen GERD, but it depends on the pasta and what you put on it. Highly refined pasta, large portions, and heavy, acidic, or high-fat sauces (e.g. tomato sauces, alfredo sauce) are the real culprits that can aggravate GERD. For most people with GERD, choosing whole-grain pasta, lighter toppings, and smaller portions allows them to keep pasta in their diet without triggering symptoms. Can you eat pasta sauce with GERD? Which pasta sauce is the least acidic? Yes, pasta sauces can be enjoyed with GERD but it is important to make smart choices. Avoid tomato based sauces because they are high in acid which is a common trigger. Additionally, heavy cream based sauces and fatty toppings can trigger symptoms as well. The best options that are the least acidic are olive-oil based or broth based.  What is the best pasta for GERD? The best pasta for GERD is one that you enjoy and that does not trigger symptoms. Usually this means opting for whole-grain or whole-wheat pasta. Beyond the pasta itself, the toppings and portion sizes also matter. Opt for lean proteins and non-acidic vegetables, light oil-based or broth-based sauces and minimal cheese and spices. Where can I buy the best fresh pasta online? At Wildgrain, we specialize in making high-quality, fresh breads and pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular pastas include fresh cavatappi and fresh tonnarelli, along with classic marinara sauce and extra virgin olive oil. Learn more about Wildgrain and our artisanal baking and cooking methods. About the Author Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science. This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.