Heartburn can be an uncomfortable and irritating issue. It occurs when stomach acid backs up into the esophagus, leading to a burning feeling in the chest. Selecting the right foods can alleviate these symptoms and help prevent them from getting worse.
It's also essential to eat smaller meals and steer clear of foods that trigger heartburn. Below is a list of various foods that may help relieve heartburn and support improved digestion.
Oatmeal

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Oatmeal is a great breakfast option for those prone to heartburn. It's satisfying, low in acidity, and rich in soluble fiber, which aids in digestion. Oatmeal helps absorb excess stomach acid, preventing it from flowing back into the esophagus. You can enhance its flavor by adding almond milk or a touch of honey without raising acidity levels. However, it's best to steer clear of citrus fruits or chocolate toppings, as they may trigger heartburn.
Bananas
Bananas are low in acidity and can help protect the lining of the esophagus. They offer a natural source of potassium and other essential nutrients while being easy on the stomach. Their high fiber content supports digestion and helps prevent acid reflux from worsening.
It's best to consume bananas when they are ripe, as unripe ones can have a slightly higher acidity. Incorporating bananas into your breakfast or enjoying them as a snack provides a convenient way to find relief.
Melons
Melons, including cantaloupe and honeydew, are naturally low in acidity. Their high water content helps to dilute stomach acid, making them a refreshing option. Snacking on melon or adding it to salads can help alleviate heartburn symptoms. However, if watermelon causes discomfort for you, it's best to avoid it, as individual reactions may differ. Combining melon with non-acidic foods can further enhance its soothing benefits.
Leafy Greens
Leafy greens like spinach, kale, and lettuce are gentle on the stomach. They are low in fat and acid, which helps reduce the risk of reflux. Their fiber content supports digestion and keeps the stomach functioning well. Incorporate greens into salads, smoothies, or as a side dish with meals. Avoid adding high-fat dressings or cheese that can counteract the benefits.
Brown Rice
Brown rice is a mild, unprocessed grain that’s less likely to trigger reflux. Its fiber content promotes healthy digestion and prevents acid buildup. It pairs well with other low-acid foods like lean proteins and vegetables. Choose plain brown rice rather than seasoned or fried versions. Its versatility makes it easy to include in various meals.
Ginger
Ginger has natural anti-inflammatory properties that can calm an irritated stomach. It works as a natural remedy for nausea and acid reflux. Adding fresh ginger to tea or incorporating it into meals can bring relief. Use small amounts to avoid overstimulating the stomach. Ginger supplements are also available, but fresh ginger is usually the best option.
Lean Poultry
Lean poultry like chicken and turkey are low in fat and easy to digest. Grilling, baking, or steaming keeps the fat content low and prevents triggering reflux. Adding mild spices and herbs can enhance flavor without causing discomfort. Avoid frying or using heavy sauces that increase acidity. Including lean poultry in meals provides protein without upsetting the stomach.
Fish
Fish, particularly non-fatty varieties like cod or tilapia, is another heartburn-friendly option. These types of fish are easy to digest and low in acid. Baking or grilling fish with light seasonings keeps it soothing for your digestive system. Pair fish with vegetables or rice for a balanced, low-acid meal. Avoid fried or heavily spiced fish to prevent reflux.
Herbal Teas
Herbal teas like chamomile, licorice root, and slippery elm can calm acid reflux symptoms. These teas coat the esophagus and soothe irritation caused by stomach acid. Drinking a warm cup after meals promotes digestion and reduces the risk of heartburn.
Avoid mint teas, as they can relax the esophageal sphincter and worsen reflux. Always check tea ingredients to ensure they’re safe for your symptoms.
Apples
Apples, especially sweet varieties like Fuji or Gala, can ease heartburn symptoms. They contain natural alkalizing properties that help neutralize stomach acid. Eating apples raw or baked can provide relief without irritating them. Pairing apple slices with almond butter is a tasty, heartburn-friendly snack. Avoid tart or sour apple varieties that may worsen symptoms.
Whole Grain Bread
Whole-grain bread is less likely to trigger heartburn compared to white bread. Its high fiber content aids digestion and helps prevent acid reflux. Eating bread with lean proteins or non-acidic spreads creates a satisfying, heartburn-safe meal. Avoid pairing it with acidic or fatty toppings like tomato-based spreads. Toasting the bread can make it easier to digest.
Sweet Potatoes
Sweet potatoes are a nutritious and heartburn-friendly carbohydrate choice. They’re high in fiber, vitamins, and minerals that support digestive health. Baking or steaming sweet potatoes enhances their natural sweetness without adding acidity. Avoid adding butter or heavy cream, which can trigger reflux. Pair them with greens or lean proteins for a complete meal.
Fennel
Fennel is known for its digestive benefits and soothing properties. Its slightly sweet flavor pairs well with salads, soups, and roasted dishes. Eating fennel can help reduce bloating and neutralize stomach acid. You can also chew fennel seeds as a quick remedy for heartburn. Include it in your meals for both flavor and relief.
Almond Milk
Almond milk is a low-acid substitute for cow's milk. It is gentle on the stomach and can help neutralize excess acid. You can use it in oatmeal, smoothies, or as a base for heartburn-friendly recipes. It's best to avoid sweetened or flavored almond milk that contains added sugars. Its mild flavor makes it easy to incorporate into a variety of dishes.
Cucumber
Cucumber is a hydrating, low-acid vegetable that can soothe the stomach. Its high water content helps dilute stomach acid and ease discomfort. Add cucumber slices to salads or snack on them raw for quick relief. Pair them with hummus or yogurt-based dips for added flavor. Avoid pickled cucumbers, as they are acidic and can worsen heartburn.
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