Chicken Meatballs (low FODMAP/GERD)

These ginger carrot chicken meatballs are low FODMAP/GERD/ Acid reflux friendly, gluten-free, and absolutely delicious. You only need a very few ingredients. I have both IBS and GERD. These meatballs are very easy on my sensitive stomach so I thought of sharing the recipe with you all.

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I was diagnosed with IBS at the beginning of the year and my doctor suggested me to try a low FODMAP diet. I had to cut down some of my favorite foods. But I was eating fine since I could have variety of meats, citrus, and fats without an issue. I even added a few low FODMAP recipes here such as this Chicken fried rice and Air Fryer Salmon recipe. Then I got a GERD flare up a few months ago. Unfortunately, I had to cut down all the fatty oily food, red meat and my beloved citruses. This made it really hard for me to make something delicious to eat.

Being a food blogger I had to come up with some creative ways to eat other than bland chicken and rice and potatoes. This Chicken meatball recipe is one of those recipes I came up with and it's easy on my stomach, doesn't trigger GERD (unless egg is a GERD trigger for you) and also low FODMAP.

How are these chicken meatballs low FODMAP/GERD-friendly?

My meatball recipe uses only a few ingredients, all of which are low FODMAP. I check it with the Monash app before I make it just to be sure. According to Dr. Aviv's The Acid Watcher Diet book, they are also safe for GERD and Acid Watcher Diet-friendly.

That being said, in my experience, everyone's GERD triggers are different. I know eggs are a GERD trigger for some people although it is considered safe for many. In that case, you may skip adding the egg or just use the egg whites if tolerant. Or as a substitute, you can add a gluten-free bread slice soaked with a little bit of almond milk (or milk of your choice) as a binder.

More flavorings you can add

You can certainly add more flavorings to the recipe. I tried to keep it super simple so it suits many people who are suffering from stomach issues.

Rosemary/Thyme/Oregano:

I'm adding fresh parsley to my chicken meatballs. But if you don't have fresh parsley, you can substitute it with any of the herbs of your liking. The most common herbs are dried rosemary, thyme, and oregano. They definitely add more flavor. Also, GERD-friendly and low FODMAP.

Sumac

Sumac is a very popular Mediterranean ingredient that has a nice tangy flavor. You can use this as a lemon substitute for many dishes and the good news is, that Sumac is GERD-friendly. If you'd like to add a little tangy flavor to the meatballs, this is a great way to do that without upsetting your stomach.

Parmesan cheese:

Parmesan cheese is a dried cheese that is very low in lactose. Adds a nice creamy nutty flavor to the meatballs.

Liquid Aminos/Coconut Aminos:

Soy sauce is a FODMAP-friendly ingredient but soy can trigger GERD in some people. In that case, you can add Liquid aminos or Coconut aminos as an umami addition if you prefer.

Paprika:

Many GERD sufferers can have a little bit of paprika (not the smoked paprika) since it's very mild and made from red peppers. But if you're dealing with a flare-up now, I think it's a good idea to skip this as well. It's also a low FODMAP spice. Paprika adds a nice red color to the meatballs.

Serving/Meal Ideas with Meatballs

• Serve it with your favorite sauce. I like to serve it with an Asian style sauce made with a little bit of liquid aminos and toasted sesame oil
• You can use it with GF Pasta, noodles, or fried rice
• Stir fry chicken meatballs with your favorite low FODMAP/GERD/Acid Reflux friendly veggies. I usually cut the meatballs into quarters and then stir fry with green beans or broccoli and serve with Jasmine rice.