Most marinade recipes lean on an acid — lemon juice, lime, vinegar, or wine — to tenderize meat and add flavor, which makes marinated dishes a common hidden trigger even when the main protein itself would otherwise be reflux-friendly.
Acid-free tenderizing and flavor options
- Low-sodium soy sauce and grated ginger, for an Asian-inspired marinade without citrus
- Plain yogurt (a natural tenderizer with a mild flavor) mixed with herbs like dill or parsley
- Olive oil, garlic if tolerated, and fresh herbs, left to marinate for a few hours
- A small amount of pineapple juice is sometimes suggested as a tenderizer, but it's acidic — a better substitute for the tenderizing effect without the acid is a yogurt-based marinade
A simple all-purpose recipe
Combine plain yogurt, a little olive oil, minced herbs (rosemary, thyme, or dill), and a pinch of salt. Marinate chicken or fish for thirty minutes to a few hours before baking or grilling. This gives moisture and flavor without any of the citrus or vinegar that typical marinades rely on.
