How to Make Gastritis- & GERD-Friendly Fried Rice

Living with GERD or gastritis can sometimes feel like your old favorite foods are off-limits. Fried rice, for example, might seem like something you’ll never enjoy again — but that’s not at all true. With just a few simple tweaks, you can make a version that’s gentle on the stomach and still incredibly satisfying. In fact, this recipe is so flavorful that you may even find yourself preferring it over the traditional version.

My cookbook, “Low Acid, Big Flavor,” gives nearly 70 recipes like this – classic dishes that are full of flavor and nostalgia, that are made more nutritious and more easily digestible through some simple tweaks and hacks! And what’s more, they’re designed to be appealing to anyone – not just gut-condition sufferers – so you can enjoy all these great meals with friends and family.

One of the biggest swaps in this recipe is using organic coconut aminos instead of soy sauce. Soy sauce is often high in sodium and can be acidic, which may aggravate reflux or gastritis symptoms. Coconut aminos, on the other hand, are naturally lower in sodium, slightly sweeter, and add depth without harshness. It’s a small change that makes a big difference — both in flavor and in how your body feels afterward.

This fried rice is proof that you don’t have to give up delicious meals when managing GERD or gastritis. By cooking the rice ahead of time, stir-frying each ingredient separately, and keeping seasonings mild, you’ll end up with a dish that’s light, balanced, and every bit as crave-worthy as the fried rice you remember.

Yield:

4–6 servings

Equipment:

• Measuring cups and spoons
• Medium saucepan with lid
• Rubber spatula or spoon (for fluffing rice)
• Refrigerator (for chilling rice)
• Cutting board and knife
• Large mixing bowl
• Cast iron skillet, wok, or large frying pan
• Wooden spoon or spatula
• Optionals: digital scale for weighing uncooked rice and water; shredder for the carrots or other veggies

Ingredients:

• 1 cup uncooked rice (210g), rinsed
• 1.5 cups water (315g)
• Pinch of salt
• 10–12 oz medium shrimp, thawed and quartered or 10–12 oz chicken breast, diced into small bite-sized pieces
• 2 large ribs celery, petite diced
• 1 large carrot, peeled and shredded or well chopped
• 1 leek, chopped (white and light green parts only)
• 2–5 eggs, scrambled (adjust to preference)
• Optional: any sub vegetables you enjoy and tolerate well (examples: broccoli, mushrooms, peas, edamame, etc.)
• 1–2 tsp avocado oil or extra-virgin olive oil per stir-fry batch
• 1 tbsp avocado oil or extra-virgin olive oil for frying the rice
• 1 tsp toasted sesame oil (added near the end)
• 3 tbsp coconut aminos
• ¼–½ tsp ground coriander
• ¼–½ tsp ground ginger
• ¼ tsp garlic or onion powder (if tolerated)
• Salt to taste (optional, coconut aminos add saltiness)

Instructions:

1. Cook the rice: Bring 1.5 cups of salted water to a boil in a medium saucepan, add the rinsed rice, reduce to a simmer, cover, and cook for 17–18 minutes. Remove from heat, let stand covered for 5 minutes, then fluff with a fork. Chill in the refrigerator for at least 2 hours to firm up the grains.

2. Prep proteins and vegetables: While the rice chills, thaw and quarter the shrimp or dice chicken breast into bite-sized pieces. Dice celery, shred carrot, chop leek, and scramble 2–5 eggs in a lightly oiled pan.

3. Cook proteins: Heat 1–2 teaspoons of oil in a skillet or wok, cook shrimp or chicken until just done, then transfer to a large mixing bowl.

4. Cook vegetables and eggs: Using 1/2 to 1 tsp of oil as needed, cook celery until tender-crisp, carrot until softened, leek until fragrant, and eggs until set. Wipe down the pan between batches and transfer each to the mixing bowl.

5. Fry the rice: Add 1 tablespoon of oil to the pan, spread the chilled rice evenly, and fry over medium-high heat until heated through and lightly crisped, stirring occasionally.

6. Combine everything: Turn up the heat and return cooked shrimp or chicken, vegetables, and eggs to the pan with the rice. Stir well to mix evenly.

7. Add sauces and seasonings: As soon as everything is combined, add 3 tablespoons of coconut aminos and 1 teaspoon of toasted sesame oil. Sprinkle in coriander, ginger, and optional garlic or onion powder, then stir thoroughly to coat all ingredients.

8. Finish cooking: Reduce heat to medium-low and continue cooking for several minutes, stirring occasionally. This allows flavors to meld and gives the rice a chance to develop a golden, lightly browned color on the bottom if desired. Adjust salt if needed, then serve immediately.

Notes:

• Reheating: The quickest way to reheat is in the microwave — simply place a portion in a microwave-safe dish, cover lightly, and heat until warmed through. This keeps the rice moist and is very convenient. You can also reheat gently in a skillet with a splash of water or coconut aminos if you prefer.
• Freezing: Fried rice can be cooled completely and frozen in airtight containers for up to 2 months. Reheat directly from frozen in the microwave or thaw overnight in the fridge before reheating.
• Chicken variation: Use 10–12 oz diced chicken breast instead of shrimp, cooking it in the same way — just until cooked through before combining at the end.
• For GERD and gastritis: Keep spices mild, avoid excessive browning of rice if you find it irritating, and skip garlic/onion powder if those are personal triggers. Use moderate amounts of oil and choose vegetables that feel gentle for you.
• Vegetable swaps: Any variety of vegetables can be added depending on preference and tolerance. Examples include peas, mushrooms, zucchini, or edamame, but feel free to adapt with whatever works best for your digestion.

The sky is the limit!