That does not have to be true, however. Breakfast, lunch and dinner can be both enjoyable and heartburn-friendly if you know which foods to incorporate into your diet.
Heartburn can flare when your stomach produces too much gastric acid, and your food choices can directly affect this. Here are three meals that incorporate heartburn-reducing foods that your stomach will appreciate.
Oatmeal and Wheat: Try Whole Grains for Breakfast
Oatmeal has been a whole-grain breakfast favorite for generations. It is a good source of fiber, so it keeps you feeling full and promotes regularity. Oats also absorb stomach acid and reduce symptoms of gastroesophageal reflux disease (GERD). For something sweet, top your oatmeal with bananas, apples or pears. The fructose in these fruits is less likely to trigger acid reflux than other sugars. Of course, eating oatmeal every day could get boring, so switch things up with a warm bowl of Cream of Wheat, or some whole grain toast with peanut butter.
Avoid coffee and most teas that contain caffeine, which can cause heartburn. Instead, brew a soothing cup of ginger tea. Ginger has natural anti-inflammatory properties that will help regulate acid production.
Vegetables: Add Some Color and Nutrients to Your Lunch
Vegetables are low in fat and sugar, which makes them stomach-friendly and healthy. Foods that are high in sugar or fat can be difficult to digest and can spike acid production. Some veggies that reduce heartburn include cucumbers, leafy greens, broccoli, green beans, potatoes, asparagus and cauliflower.
Try these options for a light and tasty lunch:
- Baked potato with steamed broccoli
- Mixed green salad with fresh-cut vegetables and a light oil and vinegar dressing (apple cider vinegar is known to help control heartburn)
- Veggie wrap or veggie quesadilla
Lean Proteins and Healthy Fats: Accents to a Delectable Dinner
Lean proteins like legumes, beans, chicken, turkey, fish and seafood are low in fat and help regulate stomach acid production. Instead of using oil to pan fry or deep fry foods, use healthier cooking methods like grilling, poaching, roasting and baking. Avoid making meat the main component of your dinner. Instead, see it as an accent or an accompaniment to a bed of greens, roasted vegetables, brown rice or fresh fruit.
Not all fats are unhealthy, so indulge in the good fats contained in nuts, seeds, avocados and olive oil. You can reduce your saturated and trans fat intake by substituting healthy monounsaturated fats (source: Health Line).
Remember that one of the best ways to control heartburn is to make thoughtful and healthy food choices. These options for reducing symptoms should provide some ideas and encouragement for your journey to find heartburn relief.
Eating certain foods in restaurants can trigger heartburn, just like they do at home. However, there are methods you can use to reduce your chances of having acid reflex triggered by what you eat and drink. These include regulating food choices, knowing how the food is prepared, beverage selection, and limiting portion sizes.
The following recommendations on what to avoid and what is better to eat cover many of the trigger foods and safer foods identified by people with heartburn. Keep a food record to identify which are often a problem for you. This will help you make smart choices for a heartburn-free dining experience.
General Dining Guidelines
When you eat out, inquire how the dish is prepared and whether it is served with a sauce or gravy. Ask for a low-fat substitute or for the sauce to be served on the side. Check whether the meal includes any of your trigger foods that you know are often followed by a bout of acid reflux.
Foods to Avoid
These foods are often identified as setting off heartburn:
- Alcoholic beverages
- Caffeinated beverages such as coffee, tea, iced tea, and cola
- Cheese-intense foods, including sandwich melts (grilled, with cheese)
- Chili
- Chocolate
- Citrus drinks such as orange juice and lemonade
- Citrus fruit and dishes with a lot of them
- Club sandwiches
- Creamy soup
- Foods prepared with butter or oil
- Fried foods, such as burgers, fried chicken, fried fish
- High-fat sauces, salad dressings, gravy, mayonnaise
- High-fat side dishes, such as french fries
- High-fat sauces, salad dressings, gravy, mayonnaise
- Onions
- Peppers
- Tomato-based foods, including catsup
Better Choices
These foods are less likely to set off heartburn.
- Baked potatoes topped with low-fat salad dressing
- Broth-based soups
- Grilled foods
- Lean cuts of meat, white meat
- Low-fat or no-fat salad dressings
- Lighter desserts, such as angel food cake
- Sandwiches with turkey, chicken, or roast beef on whole grain bread
- Steamed vegetables
Type of Cuisine
Dining out at your favorite Chinese, Mexican, or Italian restaurant can mean you have less control over your meal options and it may be harder to prevent heartburn.
If you aren't sure what is in a dish or how the dish is prepared, don't be afraid to ask and request alterations or substitutions. Here are some suggestions for dining out at one of the following specific types of restaurants.
Chinese Restaurants
Asian cuisine can range from mild to very spicy and use preparation styles that are heartburn-friendly or not. It may be best to avoid buffets and instead order off the menu requesting the type of preparation and ingredients that you best tolerate. Use these rules of thumb.
Foods to Avoid
Breaded and fried entrees
Crispy deep-fried noodles
Egg rolls
Hot and sour soup
Overly spicy dishes
Ribs
Sauces thickened with eggs and butter
Sweet and sour dishes
Better Choices
Brown rice
Dishes made with vegetables in a light sauce
Entrees such as beef with broccoli, velvet chicken, or shrimp with mushrooms and bamboo shoots
Sauces thickened with broth and cornstarch
Steamed dumplings
Stir-fried or steamed dishes with light wine or lobster sauces
Wonton soup
Fortune cookies for dessert
Mexican Restaurants
A typical chain restaurant may have dishes that are heavy on cheese, acidic ingredients, and spices. The basket of fried tortilla chips and salsa is probably best avoided. But you should be able to find choices that are more heartburn-friendly and request mild spices.
Foods to Avoid
Cheese and sour cream toppings
Chile peppers
Chimichangas
Chorizo (Mexican sausage)
Deep fried tortilla chips and taco shells
Mole (chocolate) sauce
Refried beans
Salsa, tomato, and onions
Sangria and margaritas (citrus)
Flan or other rich desserts
Better Choices
Broth-based soups
Burritos
Dishes prepared with herbs such as cumin and cilantro
Fajitas
Grilled chicken or fish
Low-fat refried beans and rice
Mild guacamole on a flour tortilla
Tortillas
Italian Restaurants
Visions of tomato sauce and cheese might come to mind when you think of Italian cuisine. You will need to learn to ask about preparation and sauces that are less likely to trigger heartburn.
Foods to Avoid
Antipastos with cheese, salami, and spicy peppers
Carbonara (cream, cheese, and bacon)
Foods prepared with lots of garlic and spices
Heavy tomato or cream sauces
Oil-based salad dressings
Parmigiana (fried, smothered in tomato sauce and mozzarella)
Pizza toppings such as double cheese, lots of sauce, sausage and pepperoni, hot peppers
Rich, heavy desserts, such as cheesecake or tiramisu
Better Choices
Dishes with little or no cheese
Grilled meat, poultry, or fish.
Minestrone (vegetable) or pasta fagioli (macaroni and bean) soups
Pasta "en brodo," which is a light broth-type sauce
Pasta primavera without sauce
Pizza with little sauce and cheese
Risotto or polenta dishes made with vegetables, not butter and cheese
Veal or chicken in a light mushroom sauce
Vegetable side dishes without garlic or too much olive oil
Biscotti (crunchy Italian cookies) for dessert
Frequently Asked Questions
What is GERD?
Gastroesophageal reflux disease (GERD), also known as chronic acid reflux, is a condition that causes acid contents in the stomach to travel upward into the esophagus. This happens when the lower esophageal sphincter (LES) is weak or relaxes when it shouldn't.
What causes GERD?
Some common causes for GERD include a malfunctioning LES, obesity, certain nonsteroidal anti-inflammatory drugs, smoking, impaired stomach function, and asthma, among others.
What's the difference between heartburn and GERD?
Heartburn, or acid reflux, can happen to anyone. It is a digestive problem defined by stomach acid coming into contact with the esophagus which causes inflammation and burning. When reflux is frequent and severe, it is known as GERD.
Is pasta good for acid reflux?
By itself or with little sauce and cheese, pasta shouldn't trigger acid reflux. However, specific ingredients and toppings can lead to heartburn in people prone to it, such as heavy tomato or cream sauces, lots of garlic and spices, and carbonara (cream, cheese, and bacon).
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Additional Reading
Kubo A, Block G, Quesenberry CP, Buffler P, Corley DA. Dietary guideline adherence for gastroesophageal reflux disease. BMC Gastroenterology. 2014;14(1). doi:10.1186/1471-230x-14-144
National Institute of Diabetes and Digestive and Kidney Diseases. Eating, eiet, & nutrition for GER & GERD.
By Sharon Gillson
Sharon Gillson is a writer living
with and covering GERD and other digestive issues.
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