Reflux Quiet

The plate

Steps

1. 01Finish eating 3 hours before lying down.
2. 02Keep fat moderate if a huge ‘fat bomb’ burns. Healthy keto is not a butter challenge.
3. 03Ginger, bitters, and sitting up after meals.
4. 04Trial dropping peppermint, chocolate, and late coffee if they are your fuse.
5. 05Chronic reflux can scar — see a clinician, do not just raise the pillows forever.

Food-first notes

• Apple cider vinegar

  A pre-meal bitter that many keto protocols use for cravings and post-meal glucose.

• Digestive enzymes

  Bridges the gap while you rebuild bile flow and stomach acid.

• Ox bile + enzymes

  If you have no gallbladder — or feel greasy and bloated after fat — bile is the missing detergent.

Cook

Sides

Lemon zucchini ribbons

A five-minute side that looks like pasta and behaves like a vegetable.

15 min4g net carbs

Soups

Ginger bone broth

The fasting-window mug. Sodium, minerals, and a calm stomach.

10 min2g net carbs

Mains

Garlic chicken on cauliflower mash

Crisp thighs, silk mash, sage butter. Comfort food that stays in ketosis.

35 min7g net carbs

Mains

Ginger-scallion cod

Light fish, iodine, a calm stomach. The reflux-friendly plate.

18 min4g net carbs