Frequent Heartburns? Try These Foods for Relief

Updated on January 16th, 2020
Food for Heartburn

Gastroesophageal reflux disease (GERD) is called acid reflux and occurs persistently more than twice a week. When stomach acid flows into the esophagus, it causes heartburn in the food pipe that carries food from the mouth to the stomach.

Are you suffering from heartburn? We’ve been there!

Heartburn is a common symptom of GERD (Gastroesophageal Reflux Disease), and many individuals experience heartburns from time to time. However, if you encounter heartburn more than twice a week, it might be an indication of more severe illness and will require medical attention.

Over 60 million American adults encounter heartburn almost once a month, and also, over 15 million adults suffer from heartburn every day. Many pregnant mothers to face heartburns frequently.

Heartburns can influence the quality of your life. If you find it hard to carry on your everyday life, you can try these foods for heartburn as one of the best treatment options.

[Also Read: Effective Natural Remedies For Heartburn ]

Food for Heartburn

1. Ginger

Ginger Benefits

Ginger is a root that can be used as a herbal cure for indigestion and vomiting. It’s used as a spice and provides food and drinks with warmth and zest. However, before opting for ginger, consider how your body reacts to this herb. If the situation aggravates after consuming ginger(1), discontinue its usage, and seek consultation from a physician.

You can use as fresh, powdered, dried, oil, or juice and can also be added to processed foods and some cosmetics at times. It is an ingredient that is very prevalent in various recipes. In multiple types of traditional, as well as alternative medicine, ginger has a very long history of usage. You can use it to treat digestion, decrease nausea, and also help combat flu and the common cold.

The 6-gingerol compound contained in ginger stimulates an enzyme present in our saliva that disintegrates the substances. Having ginger tea is the best way to get rid of heartburn.

Add a small piece of ginger to boiling water for preparing ginger tea. Add sugar or honey for heartburn as per taste.

[Also Read: Uses Of Ginger for Heartburn]

2. Non-citrus Fruits

Non-citrus fruits are less probable than acidic fruits to cause acid reflux. non-citrus fruits include melons, apples, bananas, and pears. Try to avoid eating citrus fruits like oranges. Bananas for heartburn is the best food for heartburn.

If you want to consume specific vitamins, the body requires dietary fats, that also offer energy for endurance exercise, helps with blood clotting as well as the development of the brain. The absence of fat can, therefore, be harmful, mainly if you use oranges to substitute foods like nuts that provide some healthy fats.

Eating raw fruits is the best way to take up nutrients. You can also make fruit juices or banana smoothies. Papaya enzymes are known to assist in digestion, but little study has been there on this strategy. Eating papaya for heartburn can also help you in reducing it.

Eat these fruits daily to reduce your heartburn.

3. Oatmeal


Digestive distress can be caused by a variety of problems, including stomach flu, food intolerance, or indigestion. Sometimes, the ideal remedy for making you feel better is a hot, delicious bowl of oatmeal for an upset stomach. Simultaneously, you will gain from all the nutrients, as well as digestive health can be provided by fiber oatmeal.

Like many other high-fibrous foods, oatmeal can assist in alleviating symptoms of acid reflux. Not only does fiber promote digestive health, but it also decreases constipation as well as keeps you satiated for prolonged hours after eating. You are less likely to overeat when you feel full and therefore less likely are the chances of food traveling back to the esophagus and causing discomfort.

You can choose low-fat or almond milk for heartburn to enjoy your oatmeal, as both of them are low in fat and extremely alkaline.

Eat a bowl of oatmeal every day to treat your heartburn.

4. Vegetables

Vegetables have a low amount of fats and sugars, and that helps in decreasing acid in your stomach. Green beans, asparagus, broccoli, cauliflower, potatoes, leafy greens vegetables, and cucumbers are the best choices.

How to use?

Having salads is considered beneficial for heartburns. However, tomatoes and onions should be avoided, as well as cheese and high-fat toppings. You can prepare different food items and recipes that include the majority of green vegetables. Celery and sweet peppers can help soothe the burning sensation. Including green salads is a smarter way.

Eat the maximum quantity of vegetables, if you want a natural treatment for heartburn.

5. Sea Food and Lean Meats

fish and seafood

Lean meats like chicken, fish, turkey, and seafood are low in fat and help reduce acid reflux symptoms.

You can have them grilled, boiled, or poached.

Here is a recipe for preparing an easy dish for your heartburn(2). Form the salmon combination into four patties of one-inch thickness; sprinkle over each patty bread crumbs. Heat olive oil over medium heat in a skillet. Cook patties in warm oil for around three to four minutes on each side until it becomes golden and the meat is tender enough.

[Also Read: Get Rid of Heartburn with Mustard]

6. Healthy Fats

Avocados, flaxseed, walnuts, olive oil, sunflower oil, and sesame oil are sources of essential fats. Decrease and replace consumption of saturated fats, as well as transfats with these safer unsaturated fats.

Inflammation is indeed a standard method of the immune system that supports to combat infection in the body. But over a long period, inflammation occurs steadily, which can lead to chronic diseases such as heart disease and obesity. High-MUFA diets can decrease inflammation as compared to many other diet forms, like high-saturated fat diets or Western diets.

Nuts are the right choice, like a walnut/beet appetizers and dips.

You can toast nuts in a dry skillet or oven. You can also toast the nuts in the microwave. Roast the nuts for an extended period if you want them to be sweeter.

7. Egg Whites

egg white

Egg whites are an excellent choice for the treatment of heartburn. However, avoid egg yolks as they are high in fat content and may worsen symptoms of reflux.

Eggs are the main ingredient of breakfast dishes and are added to many desserts. While egg whites contribute to add delicacy in desserts, such as macaroons, they provide a smooth and creamy texture to them. Egg yolks are used as a binding agent in most of the recipes. Egg whites and the yolks are nutritionally very distinct.

You can eat egg whites of around four to five eggs in your breakfast to avoid the irritation caused by heartburn.

Gastroesophageal reflux condition is seen in individuals among all ages and is mostly caused by unhealthy lifestyle variables such as smoking, obesity, and no physical activities. Many individuals experience heartburn from time to time. However, if you encounter heartburn more frequently than twice a week or heartburn that does not get cured with therapy, you should consult your doctor. It might be an indication of a more severe illness.

Ironically, certain foods can cure as well as worsen heartburn and aggravate it. It’s essential to identify and avoid such foods that trigger such heartburns and cause discomfort. Maintain a diary to monitor these triggers. Mostly caffeinated drinks, smoking, and spicy foods could be a cause. Including more bananas, oatmeal, melons, potatoes, ginger, grains, as well as green veggies in your diet. Along with food for heartburn, adopt a healthy lifestyle.

[Also Read: Treat Heartburn with Home Remedies]


1. What Are the Things Associated with Heartburn?

After eating a meal or some food, you may develop inflammation in your chest or stomach. If retained uncontrolled, then chronic heartburn, or GERD, can lead to severe issues including Barett’s esophagus, esophagitis, strictures, and cancer of the esophagus.

The other associated problems or symptoms are –

  • Bloating
  • Sore throat
  • Burping
  • Difficulty in swallowing
  • Dry cough
  • Lump in throat

2. What Are the Foods to Avoid for Heartburn?

The foods that can trigger heartburn are –

  1. Chocolate
  2. Garlic
  3. Onion
  4. Spicy foods
  5. Foods with high fats
  6. Caffeine
  7. Tomatoes
  8. Mint
  9. Citrus fruit

Try to avoid consuming these foods.

3. What Causes Heartburn?

Stomach acid is a powerful acid that helps in the digestion of the foods. The acid usually remains in the stomach. When the acid pushes back into the esophagus, it burns and triggers the acid reflux (which is the actual cause of heartburn is the gastroesophageal reflux illness). Occasional heartburn is prevalent and alarm-free. With modifications in lifestyle and conventional medications, most individuals can handle the heartburn pain on their own.

4. What Types of Food Is Good for Heartburn?

Things which you should eat for heartburn are –

  1. Oatmeal
  2. Bread
  3. Fruits like melons and bananas
  4. Green Vegetables like broccoli, green beans, and celery
  5. Egg whites
  6. Fish
  7. Couscous and rice
  8. Lean poultry
  9. Meats
  10. Potatoes
View Comments (0)

Leave a Reply

Your email address will not be published.

Scroll To Top

Sign up for our Newsletter !
Get access to quality &
Natural Health Tips right from the Experts
Subscribe !
Send this to a friend