Food Guide / Mediterranean

🌊 Mediterranean food and acid reflux

Staple dishes: Hummus, Shawarma, Falafel, Greek Salad, Moussaka. Below is every Mediterranean ingredient we've rated, grouped from safest to riskiest, with the actual mechanism — not just a red flag.

✅ Safe

Cucumber

Cooling, alkaline, high water content. One of the best GERD vegetables.

Found in: Greek Salad, Tzatziki

🟢 Low Risk

Tahini (sesame paste)

High fat but sesame lignans are anti-inflammatory. In moderation well tolerated.

Found in: Hummus, Shawarma

Extra Virgin Olive Oil

Anti-inflammatory. Large quantities still slow gastric emptying however.

Found in: Everything

Za'atar spice blend

Oregano+thyme+sumac blend; sumac is mildly acidic but overall blend well tolerated.

Found in: Flatbreads, Dips

Chickpeas (cooked)

High fiber but fermentation gas can increase abdominal pressure.

Found in: Hummus, Falafel

🟡 Moderate

Sumac

Tart, acidic spice; pH ~3.5. Use sparingly in GERD patients.

Found in: Shawarma, Salads

Feta Cheese

High fat + high salt combination. Small amounts often tolerated.

Found in: Greek Salad

🔴 Avoid

Lemon Juice (heavy)

pH 2.2 — standard Mediterranean flavoring. Standard lemon over everything is a trigger.

Found in: Hummus, Salads, Fish

Fresh Mint

Menthol is a potent LES relaxant. Very common in Mediterranean — a hidden trigger.

Found in: Tabbouleh, Lamb dishes

Raw Garlic (heavy)

Heavy raw garlic in hummus and dressings is a strong LES relaxant.

Found in: Hummus, Toum

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