Heartburn Diet: Foods to Eat And Avoid

Proper Nutrition for Heartburn

Eating the right diet will help reduce the amount of acid that is produced by the stomach and into the esophagus. It will also strengthen the sphincter function, which will work smoothly. Therefore, it is important to exclude from the diet foods that negatively affect both processes.

What Food Helps

Certain foods and drinks cause additional complications and can worsen the symptoms of heartburn. And here it is impossible to predict with one hundred percent certainty which food will have a negative impact, and which will have a positive one.

However, there are foods that are considered gentle and not as aggressive to the microflora of the gastrointestinal tract. The right diet will ease stomach stress and help get rid of heartburn. It is recommended to include food listed below in your diet.


Ginger [4]is known for its natural anti-inflammatory effects, and heartburn and other stomach issues are can be naturally treated with ginger. To relieve the symptoms, you can add sliced or grated ginger root to smoothies or recipes or drink ginger tea. [5]

Lean Baked, Noiled, or Stewed Meat

(chicken breast, veal, beef, lean fish varieties): They are low in fat and help to significantly reduce the symptoms of acid reflux. Other examples include turkey, fish, and seafood. [6]


Naturally, vegetables are low in cholesterol and sugar, and they help reduce acid in the stomach. Green beans, asparagus, broccoli, zucchini, carrots, potatoes, beets, leafy greens, cauliflower, pumpkin, and cucumbers are healthy choices.[7]

Use vegetable oils instead of vegetable fats.

Vegetable Juices

(carrot, cucumber, or potato), which prevent irritation of the esophageal mucosa, if you drink them half an hour before meals.

Oatmeal and Various Cereals

(rice, millet, or buckwheat): Oatmeal is a favorite snack, a whole grain dish, and a great source of fiber. [8] A high-fiber diet has been associated with a lower risk of gastric reflux. Whole-grain rice and whole-grain bread are other fiber choices.

Low-Fat Dairy Products (Eggwhite)

A strong choice is egg whites. However, stay away from egg yolks that are high in fat and may cause symptoms of reflux.

Natural Yogurts, Cottage Cheese, and Milk

Cheeses (feta and mozzarella); boiled eggs (no more than twice a week). [9]