Eat This Not That
Some foods have phosphates, while others don't. The good news is that there is almost always another brand that are safe to eat. It is simply a matter of swapping one brand for another. Use these simple swaps to keep your diet phosphate-free.
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To see if the food is safe to eat, if it's prepackaged, check the ingredient labels for the word "phosphate". If the food is fresly baked, ask if there is baking powder. All baking powder has phosphates. so these foods will have to be swapped too. See below for some ideas.
Breakfast
While eggs, omellettes and bagels will be safe to eat, many sweet breakfast and brunch foods have phosphates as they use baking powder to make the food rise. Pancakes, waffles and muffins are usually off limits. But french toast and croissants are a yummy safe alternative for a sweet treat.
Pancakes and Waffles
Pancakes and waffles have baking powder, even at a fresh, organic bakery. French toast is a safe alternative. But if you can't resist pancakes, go for the buttermilk version as they will have less baking powder.
Muffins
All muffins and cupcakes will have baking powder, which contains monocalcium phosphate. This is even true for the best bakery. Instead opt for a croissant.
Cereal
Most name brand cereal has phosphates used as a preservative. Swap them for the Whole Foods brand or Cascadia Farms brand. Just watch out because these only stay fresh for a month or two, unlike Cheerios that can stay fresh 6 months or more.
Toast
Most sliced bread at the grocery store has phosphtes. Instead opt for Dave's Killer Bread, Arnold's, or a fresh baked loaf from your favorite bakery. Fresh bread uses yeast to rise, not baking powder, so fresh breads are safe to eat.
Banana Bread
Banana bread sometimes has baking powder as an ingredient and sometimes uses only baking soda (which is safe!). If you're at a bakery ask if there is baking powder. At a store check ingredient labels for "phosphate".
Kids' Food
Here are some foods that Becky and Max like to eat that we swapped to keep them phosphate-free.
French Fries
Instead of Ore-Ida or ShopRite brand fries, look for Trader Joe’s or Alexia brand. The Trader Joe’s fries have the simplest ingredients and usually taste the best.
Chicken Fingers
While many frozen nuggets are fine, some standard Perdue lines contain phosphates. The best option we have found is Bell & Evans frozen fingers (the uncooked variety). If you need something fast, Yummy Dino Buddies or Perdue Organic are great safe alternatives.
Macaroni and Cheese
All boxed mixes, even Annie's organic, contain phosphates in the cheese powder. Instead of the box, we make one pot mac and cheese. It’s just as fast as the box but completely phosphate free. You only need 3 ingredients: elbow pasta, a block of cheddar cheese and salt. Here's the recipe we like but we usually substitute water for milk. https://www.budgetbytes.com/miracle-mac-n-cheese/
Wheat Tortillas
All wheat wraps and tortillas use phosphates as a rising agent or preservative to keep them soft. Instead of standard grocery brands, use soft or hard corn tortillas. Old El Paso makes hard corn shells that stay shelf stable for a few months.
Bread/Buns
Most sliced bread and hamburger buns at the grocery store have phosphates, including your typical Pepperidge Farm, Nature's Own and Martin's. Instead opt for Dave Killer's bread, Arnolds, brioche buns, or sesame buns. Or make an extra stop at a bakery for freshly baked breads!
Cookies
Some cookies are ok and some aren't. Milanoes and Tates cookies are good! But stay away from most Chips Ahoy. Instead of regular Oreos eat gluten free Oreos, they almost taste the same (yes, seriously).
Crackers
Wheat crackers like Wheat Thins and Ritz are a common place for hidden additives. Swap out standard brands for Mary’s Gone Crackers, Stacy's pita chips, pretzel crisps or sweet potato chips,
Restaurants
Most foods at restaurants are OK to eat. But here are some that need to be swapped out.
French Fries
Unless they're hand cut, almost all french fries at restaurants come frozen and have phosphates. I've found this even when a side of fries cost $14. Instead opt for sweet potato fries, potato chips or a side of fruit.
Hamburger Buns
Potato buns have phosphates, even the popular Martin's brand. Instead ask for a brioche bun, kaiser roll or sesame bun.
Chicken Fingers
Almost all chicken fingers at restaurants come frozen and have phosphates. Unfortunately there's not a good swap here. Either BYO or pick something else on the menu.
Wraps
All wheat wraps and tortillas use phosphates as a rising agent or preservative to keep them soft. Even if you're at a fresh foods, all natural, organic lunch spot, the wheat wrap will still have phosphates. Instead opt for a salad or a corn tortilla.
Bacon
Most bacon at restaurants has sodium phosphate. Instead of bacon, opt for sausage.
Brunch items
Pancakes, waffles and muffins use baking powder which has phosphates. Instead order french toast or croissants. Or stick to eggs or an omelette.
Snacks
Some 'grab-and-go' snacks, like flavored chips, crackers and protein bars can hide phosphates in their ingredients. The good news? You don't have to stop snacking. There's always a swap for snacks. Or have hummus, cheese, smoothie, pretzels, popcorn, nuts, fruit, granola bars...
Chips
Some wheat crackers, like Ritz and Wheat Thins have phosphates. Swap for pita chips, Triscuits, or another phosphate free brand of chip.
Gold Fish
All flavors of Gold Fish have phosphates. Instead we love Pop Mmms cheddar snack (and we call them Gold Diamonds).
Dessert
Satisfy your sweet tooth while keeping your system calm. You don’t have to skip dessert to manage your reflux; you just need to choose brands that leave out the irritating additives. Whether you’re reaching for ice cream, a piece of chocolate, fruity sorbets, or even puddings, the secret is in the label. By swapping out phosphate-heavy processed sweets for these cleaner alternatives, you can enjoy a treat and still feel great.
Cake and Cupcakes
Cake and cupcakes have baking powder. Instead you can have flourless chocolate cake (which we prefer anyways!). Or have a croissant. Or bake your own cake with home made baking powder.
Brownies
Brownies have a 50/50 chance of having baking powder. If they're freshly made, ask if they have baking powder. If the brownie is prepackaged, check the ingredient list if there are phosphates.
Froyo
Froyo has phosphates. Opt for ice cream. It tastes better anyway.
Cookies
Cookies at a bakery usually have baking powder, which contains phosphates. Ask the bakery if there is baking powder. At the grocery store, always read the ingredient labels, but we've found that Tates cookies, Milanoes and Gluten free Oreos are safe and delicious.