If you struggle with GERD, it can be difficult to find healthy breakfast ideas that won’t cause your heartburn to flare up. Furthermore, when you find something that doesn’t aggravate your symptoms, it can become boring pretty quickly, especially if it’s your go-to meal! Let’s take a look at some foods to avoid and some great GERD meal ideas that can create delicious, convenient morning meals.
Breakfast Foods To Avoid If You Have Heartburn
People eat many different kinds of things for breakfast. Unfortunately, this means that there are also various kinds of breakfast favorites that will trigger your acid reflux. Just a few examples include:
Caffeine (such as coffee & tea)
Citrus fruits (such as oranges & grapefruit)
Fried foods (donuts & breakfast potatoes)
Dairy products (such as whole milk for cereal, & yogurt)
If you’re trying to avoid early morning heartburn woes, you’ll want to make sure that your first meal of the day doesn’t include any of these components一 and, yes, that means skipping the morning coffee!
Best Breakfast Components for Acid Reflux
Don’t fret just yet, however! There are still plenty of ways to have a healthy, heartburn-free breakfast! Here’s some of the best foods for acid reflux that you can try:
Low-Fat Dairy or Dairy Substitutes
There’s no reason you can’t have a bowl of cereal or oatmeal, just choose a liquid that has a lower fat content. Skim milk, low-fat milk, or oat milk are great substitutes for whole milk. There have been many brands that have started making dairy-free yogurt, too. Try them out and see what you think.
Whole Grains
Foods like oatmeal, whole-grain toast, or whole-grain muesli are a great way to start the day. Give your stomach something solid to digest and absorb the acidic juices. If you make a whole-grain breakfast like cereal, make sure to use a low-fat or dairy substitute.
Low-Acid Fruits
Melons like cantaloupe and honeydew are naturally low-acid and make a great addition to any healthy breakfast. Mangoes, while a bit more acidic than melons, are still a good option, especially when paired with low-fat dairy or dairy substitutes. On the scale of acidic fruits, banana is about as far as you should venture. Some patients are able to tolerate berries, but everyone is different. Listen to your body as you try different foods.
Peanut Butter (and Other Nut Butters)
If you’re looking for an easy way to get protein, nut butter is a great choice. They are relatively low-acid and extremely versatile. Stay away from breakfast proteins like breakfast sausage and bacon; these foods contain a huge amount of fat and will likely aggravate your GERD symptoms.
Egg Whites
Not all of our patients struggle with whole eggs, but some do. Some people may find that the fat content of the yolk is too much for their sensitive stomachs. If you notice that eggs give you heartburn, try scrambling up just the white; this is where the majority of the protein is, anyway!
GERD-Friendly Breakfast Meals
Keeping the former tips in mind, here are a few breakfast ideas that can help you start the day reflux-free:
Low-fat yogurt parfait with cubed honeydew and cantaloupe. Top with granola or muesli.
Whole grain toast (choose an artisan bread for more flavor) with peanut butter. Top with slivered almonds or sliced banana.
Egg white omelet with low-fat or dairy-free cheese and your choice of vegetables (spinach, asparagus, and scallions are all low-acid vegetables that would work well in an omelet). If you make a small omelet, add a side of whole-grain toast.
Egg white casserole, made with similar ingredients as above. Bake with shredded potatoes (not coated in oil) for a reflux-friendly calorie boost.
Fresh fruit smoothies with low-fat or dairy-free yogurt and banana. For a more filling smoothie, blend in a tablespoon or two of whole-grain oats. If you want a little more flavor, try blending in a few berries. Start with one or two and see how well your stomach tolerates them; the acidity of the berries will likely be offset well enough by the banana and yogurt!
