Have Heartburn? Here’s What to Eat (And Avoid) (2024)

Heartburn is a burning pain in your chest that commonly occurs after eating. This can happen when you’re experiencing acid reflux. If you experience heartburn often, it could be a sign of gastroesophageal reflux disease (GERD), a chronic condition that causes recurring episodes of acid reflux.

What you eat can offer heartburn relief: Foods that help heartburn include whole grains, healthy fats, vegetables, and more. Read on to learn about more beneficial foods, ones you should avoid, and when to see a healthcare provider.

Incorporating heartburn-preventing foods into your diet can help you manage your symptoms and improve your quality of life.

1. Gum

Chewing gum in moderation can ease symptoms of heartburn.When you chew gum, you increase the saliva your mouth produces. The saliva works against any stomach acid in your esophagus—the tube connecting your stomach to your throat.

2. Healthy Fats

Healthy fats can help you reduce heartburn symptoms. Monounsaturated and polyunsaturated fats are a better option for people with heartburn. However, both of these types of fats should be consumed in moderation.

Examples of monounsaturated fats include:

• Avocado
• Canola, olive, sesame, and sunflower oils
• Nuts and seeds
• Peanuts and peanut butter
  

Examples of polyunsaturated fats include:

• Corn, safflower, and soybean oils
  
• Flax oil and seeds
  
• Sunflower seeds
• Various fish, including albacore tuna, herring, mackerel, salmon, and trout
  
• Walnuts

3. Honey

Honey has a few benefits, including acid reflux management. It can reduce the likelihood of getting acid reflux. Eating honey helps coat your stomach lining and esophagus. This coating keeps food and juices from moving up into your esophagus.

4. Low-Fat and Nonfat Dairy Products

Additionally, people can experience fewer bouts of heartburn with low-fat meals. To decrease fat intake, choose low-fat dairy options as they may not aggravate your symptoms compared to higher or full-fat options. You could consume foods and beverages like low-fat and nonfat milk or drinks made with those kinds of milk, yogurts, ice cream, and cheeses.

5. Non-Citrus Fruits

Non-citrus fruits, instead of citrus fruits, may be a better option to reduce or avoid heartburn. Some non-citrus fruits to try include:

• Apples
• Bananas
• Grapes
• Melons, including cantaloupe, honeydew, and watermelon
• Pears

You may also consider consuming the fruits in other forms. Two options include applesauce or freshly squeezed juice from non-citrus fruits.

6. Poultry and Seafood

If you experience heartburn, you may find it helpful to eat leaner meats like chicken, turkey, or fish.When you prepare lean meats or seafood, it is best to limit the use of oil and butter. When cooking, try baking, broiling, or grilling methods.

7. Vegetables

Vegetables can help reduce heartburn symptoms. They are a good source of fiber, low in fat, and considered alkalizing, or low-acid, foods. You can choose how you would like to include vegetables in your diet. Use vegetables in your salad, add chopped vegetables to your favorite meals, or blend them with fruits to make fresh juices.

Some examples of vegetables to consider eating include:

• Broccoli and cauliflower
  
• Cabbage and spinach
• Carrots
• Corn
• Cucumbers
• Ginger
• Green beans
• Green peppers
  
• Potatoesand sweet potatoes
  

8. Whole Grains

Whole-grain foods are a good source of fiber. Fiber plays a vital role in reducing heartburn symptoms. A diet low in fiber can slow down digestion and prevent the stomach from properly emptying. This can cause acid reflux symptoms like heartburn and regurgitation.

One study found that people who ate fiber-rich foods had better digestion and experienced heartburn symptoms less frequently. Examples of whole-grain foods are:

• Brown rice
• Couscous
• Oatmeal
  
• Whole grain bread

Foods to Avoid

While some foods are helpful for reducing heartburn, others are not. From acidic foods to spicy foods, here are the foods to avoid if you have GERD.

1. Acidic Foods

Tomatoes and citrus fruits like oranges, lemons, pineapples, and grapefruit can be highly acidic. The acid from these fruits can trigger heartburn symptoms.

2. Certain Drinks

Different types of drinks can worsen GERD. Some drinks may relax muscles in the esophagus, while others can enlarge the stomach, leading to stomach acid secretion. Those drinks include:

• Alcohol
• Carbonated drinks
• Coffee and other caffeinated drinks
  

3. High-Fat Foods

Foods that are high in fat may worsen heartburn symptoms. This happens because fats take longer to digest. Examples of fatty foods may include:

• Chocolate and other sweets
• Dairy items such as cheese, butter, and ice cream
• Fatty red meat such as filet mignon or bacon

4. Mint

You should avoid products that are spearmint or peppermint flavored. Mint can inhibit the muscles in your esophagus from properly working.

5. Spicy Foods

Spicy foods are known to irritate the stomach lining, which can play a role in a person having heartburn. Also, spicy foods can both cause heartburn or make it worse.

Other than making changes to what you eat, there are actions you can take to reduce heartburn symptoms, such as:

• Drinking alkaline water, which is water that's less acidic and has a pH higher than 8
• Eating smaller meals
• Finding ways to reduce stress
• Losing weight if you have overweight or obesity
• Not bending over after eating
• Quitting or not starting tobacco use or smoking
• Sleeping so your head is raised higher than your stomach—about six inches
• Waiting to exercise after eating
• Wearing loose clothes

When to Contact a Healthcare Provider

You should consult a healthcare provider if you think your medications are causing heartburn. Allow them to give you guidance about stopping or changing medications. Never stop taking medications on your own. Also, talk with a provider if you experience the following related to heartburn:

• Frequent, persistent heartburn
• Persistent coughing or wheezing
• Trouble swallowing
• Unintentional weight loss
• Worsening symptoms

Immediate medical attention is necessary if you have:

• Bloody vomit or vomit that looks like it contains coffee grounds
• Chest pain and discomfort
• Tarry or maroon-colored stools
  

Whether you experience heartburn occasionally or frequently, you may want to try making some dietary changes that can help ease your symptoms. Foods such as whole grains, fruits, vegetables, lean meats, and healthy fats help reduce the likelihood of heartburn.

Remember to try to avoid or reduce citrus fruits and foods high in fat or oil.If you continue to experience heartburn and need support in managing your symptoms, reach out to a healthcare provider to find treatment options that are best for you.