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The Acid Reflux Escape Plan: Two Weeks to Heartburn Relief
Break free from painful heartburn with The Acid Reflux Escape Plan, a practical 2-week meal plan that empowers you to control your symptoms with smart dietary choices.
The most painless approach to adopting a GERD-friendly diet. It helps you cut out aggravating triggers without sacrificing flavor or taste. Unlike other acid reflux cookbooks, this book includes detailed food lists and easy-to-understand explanations that arm you against acid reflux attacks.
Delicious recipes—100 low-acid, low-fat, low-irritant recipes that won't trigger or exacerbate symptoms.Step-by-step meal plan—Meal plans and shopping lists ease your transition to a GERD-friendly lifestyle.Personal trigger guide—this guide helps you customize your diet to your body's unique needs.
With The Acid Reflux Escape Plan, you're on the road to better health and a happier, symptom-free lifestyle.
The most painless approach to adopting a GERD-friendly diet. It helps you cut out aggravating triggers without sacrificing flavor or taste. Unlike other acid reflux cookbooks, this book includes detailed food lists and easy-to-understand explanations that arm you against acid reflux attacks.
Delicious recipes—100 low-acid, low-fat, low-irritant recipes that won't trigger or exacerbate symptoms.Step-by-step meal plan—Meal plans and shopping lists ease your transition to a GERD-friendly lifestyle.Personal trigger guide—this guide helps you customize your diet to your body's unique needs.
With The Acid Reflux Escape Plan, you're on the road to better health and a happier, symptom-free lifestyle.
318 pages, Kindle Edition
First published August 10, 2015
465 people are currently reading
126 people want to read
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Displaying 1 - 16 of 16 reviews
August 24, 2024
Recently diagnosed, I sought out some GERD friendly cookbooks. I thought the introduction about what is GERD and possible treatments was informative. The author said her goal was recipes with about 30 minutes cook time and ingredients that are few, inexpensive, and accessible. I believe she achieved that goal and the recipes sound really yummy. There are a lot to choose from and this reference will last me a while. I plan to start with the chickpea chard sauté and the avocado mushroom tacos. I have a lot of planning now… 🥑🍎
There seem to be a lot negative reviews re: portion size to fat content ratio. I did notice some having a lot of fat, but they are the good fats. I’m still learning, so take my review as beginner to the GERD diet.
There seem to be a lot negative reviews re: portion size to fat content ratio. I did notice some having a lot of fat, but they are the good fats. I’m still learning, so take my review as beginner to the GERD diet.
January 11, 2018
GERD/REFLUX FOLKS: DO NOT BUY "The Acid Reflux Escape Plan" COOKBOOK, AS IT IS A COMPLETE LIE AND MAY MAKE YOU WORSE, NOT BETTER. Here's why:
1) At first the fat content looks manageable, and the recipes look tasty. But one quick glance at the ingredients lists confirms that the author has made the suggested serving sizes so intentionally small that you would normally eat at least a double portion (and I'm someone who usually eats relatively small portions to begin with; I tend to take half my food home when I eat out). If you ate a normal portion of these recipes, you'd be eating double the fat content acceptable on GERD-restricted diets. That's the opposite of what you're supposed to do to treat/heal acid reflux.
2) The book promises "low-acid, low-fat, low-irritant recipes" that "won't trigger or exacerbate symptoms." I haven't even read more than six recipes, and of those, I've already found this to be false repeatedly. For example, the author suggests:
* an entire dessert based on decaf coffee. Coffee itself is acidic, so removing the caffeine does not make it safe for reflux -- in fact, coffee is considered one of the most universal reflux triggers. Again, this can exacerbate the symptoms, not heal them.
* fried potato pancakes (fried foods are to be specifically avoided for GERD) in a portion size that, unless you eat only a few bites -- and who does that? -- you'd not only be eating fried, you'd also be eating two to three times the fat content I was told was the limit by two doctors and one medical dietician. This makes me especially angry because I LOVE latkes, and this made me momentarily think I could have them back again. Nope. Cruel joke.
* There's a beef stir fry entree that, if you were to eat a small portion as your regular meal instead of a few bites of appetizer, once adjusted for regular small portion size (rather than the book's under-estimate) would give you twice the amount of fat as in a McDonald's cheeseburger.
After looking at a few recipes, I got so mad I yelled, "This author is a liar!" and threw the book across the room.
I am not a person that usually throws things. But I have been trying so hard for a month under various doctors' orders to alter my diet in ways that are SO BORING AND UNPLEASANT, and have done so because I want to heal my GERD and not worsen my hernia. I buy this book because it says it will help, only to find that if I follow it and don't eat child-size portions that would leave me hungry all the time, that the recipes here would make me more ill. This is so irresponsible and endangering to the health of people with acid reflux, the very people meant to buy this book.
0 Stars.
1) At first the fat content looks manageable, and the recipes look tasty. But one quick glance at the ingredients lists confirms that the author has made the suggested serving sizes so intentionally small that you would normally eat at least a double portion (and I'm someone who usually eats relatively small portions to begin with; I tend to take half my food home when I eat out). If you ate a normal portion of these recipes, you'd be eating double the fat content acceptable on GERD-restricted diets. That's the opposite of what you're supposed to do to treat/heal acid reflux.
2) The book promises "low-acid, low-fat, low-irritant recipes" that "won't trigger or exacerbate symptoms." I haven't even read more than six recipes, and of those, I've already found this to be false repeatedly. For example, the author suggests:
* an entire dessert based on decaf coffee. Coffee itself is acidic, so removing the caffeine does not make it safe for reflux -- in fact, coffee is considered one of the most universal reflux triggers. Again, this can exacerbate the symptoms, not heal them.
* fried potato pancakes (fried foods are to be specifically avoided for GERD) in a portion size that, unless you eat only a few bites -- and who does that? -- you'd not only be eating fried, you'd also be eating two to three times the fat content I was told was the limit by two doctors and one medical dietician. This makes me especially angry because I LOVE latkes, and this made me momentarily think I could have them back again. Nope. Cruel joke.
* There's a beef stir fry entree that, if you were to eat a small portion as your regular meal instead of a few bites of appetizer, once adjusted for regular small portion size (rather than the book's under-estimate) would give you twice the amount of fat as in a McDonald's cheeseburger.
After looking at a few recipes, I got so mad I yelled, "This author is a liar!" and threw the book across the room.
I am not a person that usually throws things. But I have been trying so hard for a month under various doctors' orders to alter my diet in ways that are SO BORING AND UNPLEASANT, and have done so because I want to heal my GERD and not worsen my hernia. I buy this book because it says it will help, only to find that if I follow it and don't eat child-size portions that would leave me hungry all the time, that the recipes here would make me more ill. This is so irresponsible and endangering to the health of people with acid reflux, the very people meant to buy this book.
0 Stars.
August 25, 2019
To sum it up: Mediocre advice written in a questionable way - mostly a collection of rewritten blog and other internet text advice.
To explain why:
I've bought this book out of curiosity, as I've solved my issue in a totally different manner than the one present in the book - the irony, right? I'm graduate engineer which has both school and work experience with clinical studies, them being the best way to stay ahead of the doctors, but only if you actually understand them and their reproducibility rate. Most of the people do not. The author of this book does not.
When trying to understand pressing gastrointestinal issues, you'll have to choose one side of the following three:
1. Academia and new age doctors (as in the ones who struggle to stay ahead an participate in clinical studies all the time) - less bias, almost zero pseudosience;
2. Doctors and classical medical new sites - classical bias, rising pseudoscience;
3. Alternative Medicine, Homeopaths and the other woo sCiEnTiStS - no need to comment.
I chose the 1st side. This book falls into the 2nd category. I'm afraid that a revision or follow up of this book will make it fall in the third. The irony here is all 3 sides turn to studies for an answer, but selection, interpretation and applicability to your case are the keys here. The 2nd category never uses these keys and the 3rd pretends to have them - for $19.99 or 30 day money back guarantee, of course.
To explain why:
I've bought this book out of curiosity, as I've solved my issue in a totally different manner than the one present in the book - the irony, right? I'm graduate engineer which has both school and work experience with clinical studies, them being the best way to stay ahead of the doctors, but only if you actually understand them and their reproducibility rate. Most of the people do not. The author of this book does not.
When trying to understand pressing gastrointestinal issues, you'll have to choose one side of the following three:
1. Academia and new age doctors (as in the ones who struggle to stay ahead an participate in clinical studies all the time) - less bias, almost zero pseudosience;
2. Doctors and classical medical new sites - classical bias, rising pseudoscience;
3. Alternative Medicine, Homeopaths and the other woo sCiEnTiStS - no need to comment.
I chose the 1st side. This book falls into the 2nd category. I'm afraid that a revision or follow up of this book will make it fall in the third. The irony here is all 3 sides turn to studies for an answer, but selection, interpretation and applicability to your case are the keys here. The 2nd category never uses these keys and the 3rd pretends to have them - for $19.99 or 30 day money back guarantee, of course.
April 3, 2020
READ THE PORTION SIZES!
I was set to give this cookbook one star (only because I couldn't give it zero) when I remembered that the author did recommend eating 5 or 6 small meals a day. So if you're doing that, then the portion sizes in this book might work for you. They didn't work for me, and I generally eat smaller-than-average portions.
Tonight I made the black bean soup. The flavor was good, but the consistency was like broth. I thought it would be thicker because the recipe said to serve topped with sour cream and avocado, but there was no way this soup would support that. The recipe said it made 6 servings. This might be accurate if you consider 1 cup a good serving of soup for dinner.
A few nights ago I made the clam chowder, which was even more disappointing. If you want clam chowder, you're going to have to either let yourself cheat and eat the real stuff once in a while, or resign yourself to not having it again. What this recipe made was a bland, slightly milky, clam broth.
After I caught on to the portion sizes, I started looking more closely at some of the other recipes I'd wanted to try. I was going to make the apple crisp this weekend. It says it serves 8 - with a recipe that uses two apples. There's also a baked bean recipe that looks really good. The substantial ingredients are a 14oz can of beans, a cup of broth, a carrot and a stalk of celery, and it's also supposed to feed eight.
This book has some good tips if you're new to GERD, and some of the recipes look delicious (again, I only made 2 - one was a total bust, the other had good flavor, bad consistency) but unless you're committed to the 6 small meals a day plan, they probably won't work for you.
I was set to give this cookbook one star (only because I couldn't give it zero) when I remembered that the author did recommend eating 5 or 6 small meals a day. So if you're doing that, then the portion sizes in this book might work for you. They didn't work for me, and I generally eat smaller-than-average portions.
Tonight I made the black bean soup. The flavor was good, but the consistency was like broth. I thought it would be thicker because the recipe said to serve topped with sour cream and avocado, but there was no way this soup would support that. The recipe said it made 6 servings. This might be accurate if you consider 1 cup a good serving of soup for dinner.
A few nights ago I made the clam chowder, which was even more disappointing. If you want clam chowder, you're going to have to either let yourself cheat and eat the real stuff once in a while, or resign yourself to not having it again. What this recipe made was a bland, slightly milky, clam broth.
After I caught on to the portion sizes, I started looking more closely at some of the other recipes I'd wanted to try. I was going to make the apple crisp this weekend. It says it serves 8 - with a recipe that uses two apples. There's also a baked bean recipe that looks really good. The substantial ingredients are a 14oz can of beans, a cup of broth, a carrot and a stalk of celery, and it's also supposed to feed eight.
This book has some good tips if you're new to GERD, and some of the recipes look delicious (again, I only made 2 - one was a total bust, the other had good flavor, bad consistency) but unless you're committed to the 6 small meals a day plan, they probably won't work for you.
July 19, 2018
Helpful book for acid reflux
I thought this was a good book!It really helped me by giving me direction.having a list of foods i could eat was not enough for me but Karen's recipes were simple and tasty and I felt better having this book as a guide. I took off a star because even though everyone is different some recipes have ingredients that someone with acid reflux would have an issue with so I found it a little contradictions but would still recommend this book and am happy i bought it.
I thought this was a good book!It really helped me by giving me direction.having a list of foods i could eat was not enough for me but Karen's recipes were simple and tasty and I felt better having this book as a guide. I took off a star because even though everyone is different some recipes have ingredients that someone with acid reflux would have an issue with so I found it a little contradictions but would still recommend this book and am happy i bought it.
December 28, 2022
Well done! Just a perfect start for acid reflex relief...
Just what I was looking for. A quick, easy to use guide for a diet that would improve my Acid Reflex symptoms and my digestive problems. Also, a bonus way to add back some foods to see if they're a trigger for gird symptoms! Not only 2 weeks of diet planned out, with recipes, shopping list, but also do not eat foods aswellas do eat foods and limited foods and seasonings...
Just what I was looking for. A quick, easy to use guide for a diet that would improve my Acid Reflex symptoms and my digestive problems. Also, a bonus way to add back some foods to see if they're a trigger for gird symptoms! Not only 2 weeks of diet planned out, with recipes, shopping list, but also do not eat foods aswellas do eat foods and limited foods and seasonings...
November 3, 2019
Good info!
I enjoyed reading this book. Having Barrett's esophagus O found the discussion interesting and enlightening. The meal plan sounded workable with some modification for diabetes. Recipes were well put together and looked appetizing. All in all a good start for someone looking to get help with Gerd and Barrett's problems.
I enjoyed reading this book. Having Barrett's esophagus O found the discussion interesting and enlightening. The meal plan sounded workable with some modification for diabetes. Recipes were well put together and looked appetizing. All in all a good start for someone looking to get help with Gerd and Barrett's problems.
January 16, 2020
The recipes in this book seem way better than the recipes in the last book I read, but there are still some confusing choices. Like why is there a coffee recipe when you're supposed to avoid coffee? If I'm going to eat things I shouldn't I'm not going to look in this book for the recipe, lol. Also, why does everything have fish sauce in it? I'm not using fish sauce.
June 21, 2023
Not sure why the author’s name just says Sonoma Press. My copy from the library says the author is Karen Frazier. The recipes in this book are great! They’ve been so helpful for my reflux issues. The recipes I’ve tried are also very tasty, and easy to do. I highly recommend this book for anyone with acid reflux issues.
March 17, 2018
Useful to borrow from library so that I can expand my grocery list as I try to find snacks and meals I can enjoy without feeling like I'm starving as I eliminate food triggers like gluten, dairy, chocolate, coffee, etc.
April 9, 2019
Incredibly useful! I highly recommend it. No forbidden foods are used in the recipes. Such a relief to open a cookbook and have everything be something I could make. I’d almost given up on finding a cookbook I didn’t have to alter myself - even ones that claimed to be for GERD or reflux.
April 28, 2018
Very good information and classic recipes
Anyone who suffers from here will appreciate this book. Also contains important lists of clean/dirty foods to use or avoid.
Anyone who suffers from here will appreciate this book. Also contains important lists of clean/dirty foods to use or avoid.
June 12, 2018
I -almost- gave this away, but came to my senses in time! Too many good recipes!
November 5, 2021
Some good recipes, but even six weeks later, partner is still not escaping acid reflux. Gonna keep trying though!
April 2, 2020
East to understand. This book provided simple advice and information on acid reflux/GERD and helpful tips. I haven’t tried the recipes yet so I can’t give it a full five stars. Still, I’m very grateful for this book as it was very hard to find decent information and recipes for acid reflux sufferers.
April 16, 2018
Ok
Not a bad book really,. I've had acid reflux for 15 years so not a lot of new information. But the recipes all look amazing and I can't wait to try some.
Not a bad book really,. I've had acid reflux for 15 years so not a lot of new information. But the recipes all look amazing and I can't wait to try some.
Displaying 1 - 16 of 16 reviews