GERD Awareness Week: Green Bean Casserole Recipe
By Jasmine Jesri, Torrance Memorial Dietetic Intern and Cowritten by Dani Rodriguez-Brindicci, MS, RDN Director of Clinical Nutrition
National Gastroesophageal Reflux Disease (GERD) Awareness Week takes place November 21-27, just around the corner of the Thanksgiving holiday. GERD is a digestive disorder involving stomach acids, food, and fluids to flow back into the esophagus, often triggered by certain foods consumed. Heartburn is the most common symptom, but they may also experience bad breath, coughing, abdominal pain, nausea, or vomiting.
Nutrition therapy makes sure that the food you eat will improve your health and help control your symptoms. It is recommended that a trial of limiting or eliminating certain foods may reduce the symptoms of GERD. Reporting symptoms to your doctor and working with a registered dietitian nutritionist can help guide you to find the best prevention and treatment strategies.
Here are a few lifestyle tips that might help relieve some of the symptoms you may experience:
- Exercise at least three or four times each week.
- Wear loose-fitting clothes.
- Do not smoke.
- Raise the head of your bed 6 to 9 inches. You can put a foam wedge under the top part of the mattress or prop up the legs on the head of the bed with wooden blocks. (Stacking pillows is not effective.)
- Wait 3 hours after eating before lying down.
- Eat several small meals throughout the day.
- Eat in a calm, relaxed place. Sit down while you eat.
Green bean casserole is a Thanksgiving essential and should have its place on the table. However, typical green bean casserole recipes may cause acid reflux (heartburn), abdominal pain, nausea, or vomiting for individuals with GERD. These symptoms may be triggered by the consumption of fried food, fatty food, or spicy food.
Typical green bean casserole recipes may include aggravating ingredients such as fried onions, garlic cloves, soy sauce, butter, and dairy products (milk, condensed milk, creamy soup, and/or cheddar cheese). Minor modifications can help prevent these symptoms, including substituting fried onions with crumbled cornbread, whole milk with fat-free (skim) or low-fat (1%) milk, cheddar cheese with low-fat cheddar cheese, and whole cream soups with reduced-fat cream soups. These simple changes can help keep Thanksgiving favorites on the family dinner table!
Green Bean Casserole Recipe
Makes 4 servings/ 5 min prep, cook time 25 mins
- 2 cups frozen (partially thawed), fresh or canned green beans
- 1 (10-3/4 ounce) can of reduced-fat cream of mushroom soup
- 1 cup water
- 1/2-1 cup of crumbled bread corn
- 1-1/2 diced chicken or diced turkey
- 1/4 cup non-fat sour cream
- 1/4 cup low-fat cheddar cheese
- 1/4 teaspoon turmeric
- 1/4 teaspoon black pepper
- In a large skillet, mix the mushroom soup and water together, and add green beans, and diced chicken or turkey.
- Cover and cook over medium heat stirring occasionally until chicken or turkey is nice and tender (about 13 to 15 minutes).
- Lower heat to simmer and add sour cream, cheddar cheese, and seasonings. Mix well and simmer for 5 to 6 more minutes until cheese is melted.
- Transfer ingredients from the skillet into a baking sheet and add the crumbled breadcorn on top.
- Place the baking sheet in the oven at 350°F for 5-7 mins. Enjoy!
Nutritional information (1 cup per serving): Calories 241, Sodium 419mg, Sat fat 5g
Torrance Memorial Medical Center supports raising awareness about Gastroesophageal Reflux Disease during #GERD Awareness Week - November 21-27, 2021. Experiencing acid reflux or heartburn once in a while may be okay, but if these symptoms impact your daily life at least twice per week, it could be a sign of GERD which is a more serious chronic digestive disease. According to the National Institute of Diabetes and Digestive and Kidney Diseases, GERD impacts at least 1 in 5 American adults, and when left untreated it can lead to a precancerous condition.
Our Gastroenterologist, James Sattler, MD is ready to help. Dr. Sattler told us that “GERD is a spectrum disease impacting the quality of life of many people in our community and around the world. If you are one of those people, we can evaluate you to find a solution that is right for you – whether it’s lifestyle modifications, medication management, or other interventions like the TIF procedure for reflux, we offer help right here in your backyard and look forward to helping you get back to being you.” To schedule an appointment, please contact us: James Sattler, MD
If you have questions or are interested in learning more techniques to help build a healthy and nutritious lifestyle, contact one of our Registered Dietitian Nutritionists at the Outpatient Medical Nutrition Therapy Office or our Diabetes Self-Management Program located in the Torrance Memorial Specialty Center, 2841 Lomita Blvd., Suite 335, Torrance. Call 310-891-6707.