Table of ContentsView AllTable of ContentsTropical OatmealWhole Grain MuffinNutty Breakfast CerealBoiled EggBreakfast SmoothiesFruit and YogurtZucchini BreadSavory CrepesAvocado ToastEgg White ScrambleFoods to Avoid
Table of ContentsView All
View All
Table of Contents
Tropical Oatmeal
Whole Grain Muffin
Nutty Breakfast Cereal
Boiled Egg
Breakfast Smoothies
Fruit and Yogurt
Zucchini Bread
Savory Crepes
Avocado Toast
Egg White Scramble
Foods to Avoid
If you havegastroesophageal reflux disease (GERD), starting your day with the right breakfast foods can help reduce the risk ofacid reflux,heartburn, chest pain, belching, and sour mouth.
Despite what you may think, a GERD diet doesn’t have to be bland or boring. While you will need to steer clear ofwhole milkand fatty or fried foods like breakfast sausages and donuts, there is a wide variety of savory foods, sweets, and whole grain foods that are not only tasty butacid-reflux-friendly.
This article offers 10 delicious breakfast items to keep you symptom-free if living with GERD. It also describes 10 foods you’ll need to avoid, along with safe eating and preparation tips.
How to Live Better With Acid Reflux
Verywell / Zorica Lakonic
Oatmeal is not only heart-healthy but also absorbs stomach acid, making it a great choice for managingsymptomsof GERD.
You can liven up oatmeal with tropical flavors such aspapaya, which contains enzymes calledpapainthat have been touted as a natural treatment for heartburn.Pair it withbanana(another GERD-friendly food) for extra flavor and cap the meal with a slice of toast.
Whole Grain English Muffin
While many people with GERD find soft foods like oatmeal comforting, but often crave foods with a crunchy texture. If this is you, try a toasted whole-grain English muffin topped with nut butter or non-fat cottage cheese. You can cap the meal with a low-acid fruit like peaches.
One of the keys to managing GERD is eating small meals so you can avoid putting pressure on yourlower esophageal sphincter. A small bowl of cereal is a good way to manage this in the morning (as long as you choose a low-sugar, whole-grain option).
Using almond milk rather than cow’s milk lets you enjoy the nutty flavor without aggravating acid reflux symptoms. For added sweetness and protein, mix in some raisins and your favorite chopped nuts.
Boiled Eggs
There is some conflicting data about whether or not eggs can trigger GERD symptoms.It largely depends on the individual, how the eggs are prepared, and the amount eaten.
Avoid eggs fried in butter or oil.Hard-boiled, soft-boiled, poached, or baked eggs are a better choice. Accompany them with a cup of ginger tea, which supports healthy digestion, and a low-sugar granola bar for healthy fiber.
A breakfast smoothie is the perfect way to get nutrition and a burst of flavor without the risk of acid reflux.
How to Start a Dairy-Free Diet
Althoughhigh-fat dairyoften triggers reflux, many people with GERD can tolerate low-fat and non-fat yogurt. There are also a number ofnon-dairy yogurtsto choose from, including coconut and almond milk yogurt. Top it with low-acid fruit such as peaches or chunks of apples and granola for a sweet start to your day.
Zucchini is a low-acid vegetable with high vitamin content. Grate it into a sweet bread mix made with whole wheat flour and a light sweetener for a tasty breakfast treat.
In one bowl mix:
In a separate bowl mix:
Add the wet ingredients to the dry, and mix in:
Bake in a loaf pan at 350 F for 55 minutes.
Avocado is high in fat, but the good kind. It’s a low-acid fruit, and the smooth texture provides a nice mouthfeel for people who might otherwise indulge in richer foods. Avocados are also packed with antioxidants.
You can also go all out and top the avocado toast with one poached egg sprinkled with crumbled, low-fat feta cheese.
Some people with GERD find that egg yolks aggravate their symptoms. But most do just fine with egg whites. Egg whites are high in protein and low in fat.
To avoid butter and oil, eat just the white of a boiled egg. A light scramble in a little bit of butter or coconut oil is another reasonable option.
Breakfast Foods to Avoid With Acid Reflux
To prevent GERD symptoms, avoid these common breakfast foods:
Other Ways to Reduce GERD
There are other things you can do to manage GERD symptoms during breakfast and other meal times:
Summary
If you have GERD, you can eat low-sugar fruits, small amounts of low-fat dairy (including yogurt), oatmeal, avocados, whole-grain toast and cereals, and eggs that are either boiled or scrambled with minimal oil, There are a lot of different meals you can prepare with these base ingredients.
Avoid breakfast foods that are fatty, fried, spicy, heavily sweetened, or acidic as well as coffee, chocolate, alcohol, and raw onion or garlic.
Habits to Break When You Have Acid Reflux
6 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Gastro Center of New Jersey.What Is the Best Breakfast for Acid Reflux Sufferers?.Muss C, Mosgoeller W, Endler T.Papaya preparation (Caricol®) in digestive disorders.Neuro Endocrinol Lett. 2013;34(1):38-46.Wu P, Zhao XH, Ai ZS, et al.Dietary intake and risk for reflux esophagitis: a case-control study.Gastroenterology Research and Practice.2013;2013:e691026. doi:10.1155%2F2013%2F691026Newberry C, Lynch K.The role of diet in the development and management of gastroesophageal reflux disease: why we feel the burn.J Thorac Dis.2019 Aug; 11(Suppl 12): S1594–S1601. doi:10.21037/jtd.2019.06.42Koufman JA, Johnston N.Potential benefits of ph 8. 8 alkaline drinking water as an adjunct in the treatment of reflux disease.Ann Otol Rhinol Laryngol. 2012;121(7):431-434. doi:10.1177/000348941212100702Chaves JR, de Souza CRT, Modesto AC, et al.Effects of alkaline water intake on gastritis and miRNA expression (miR-7, miR-155, miR-135b and miR-29c).Am J Transl Res.2020;12(7):4043–4050.
6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Gastro Center of New Jersey.What Is the Best Breakfast for Acid Reflux Sufferers?.Muss C, Mosgoeller W, Endler T.Papaya preparation (Caricol®) in digestive disorders.Neuro Endocrinol Lett. 2013;34(1):38-46.Wu P, Zhao XH, Ai ZS, et al.Dietary intake and risk for reflux esophagitis: a case-control study.Gastroenterology Research and Practice.2013;2013:e691026. doi:10.1155%2F2013%2F691026Newberry C, Lynch K.The role of diet in the development and management of gastroesophageal reflux disease: why we feel the burn.J Thorac Dis.2019 Aug; 11(Suppl 12): S1594–S1601. doi:10.21037/jtd.2019.06.42Koufman JA, Johnston N.Potential benefits of ph 8. 8 alkaline drinking water as an adjunct in the treatment of reflux disease.Ann Otol Rhinol Laryngol. 2012;121(7):431-434. doi:10.1177/000348941212100702Chaves JR, de Souza CRT, Modesto AC, et al.Effects of alkaline water intake on gastritis and miRNA expression (miR-7, miR-155, miR-135b and miR-29c).Am J Transl Res.2020;12(7):4043–4050.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Gastro Center of New Jersey.What Is the Best Breakfast for Acid Reflux Sufferers?.Muss C, Mosgoeller W, Endler T.Papaya preparation (Caricol®) in digestive disorders.Neuro Endocrinol Lett. 2013;34(1):38-46.Wu P, Zhao XH, Ai ZS, et al.Dietary intake and risk for reflux esophagitis: a case-control study.Gastroenterology Research and Practice.2013;2013:e691026. doi:10.1155%2F2013%2F691026Newberry C, Lynch K.The role of diet in the development and management of gastroesophageal reflux disease: why we feel the burn.J Thorac Dis.2019 Aug; 11(Suppl 12): S1594–S1601. doi:10.21037/jtd.2019.06.42Koufman JA, Johnston N.Potential benefits of ph 8. 8 alkaline drinking water as an adjunct in the treatment of reflux disease.Ann Otol Rhinol Laryngol. 2012;121(7):431-434. doi:10.1177/000348941212100702Chaves JR, de Souza CRT, Modesto AC, et al.Effects of alkaline water intake on gastritis and miRNA expression (miR-7, miR-155, miR-135b and miR-29c).Am J Transl Res.2020;12(7):4043–4050.
Gastro Center of New Jersey.What Is the Best Breakfast for Acid Reflux Sufferers?.
Muss C, Mosgoeller W, Endler T.Papaya preparation (Caricol®) in digestive disorders.Neuro Endocrinol Lett. 2013;34(1):38-46.
Wu P, Zhao XH, Ai ZS, et al.Dietary intake and risk for reflux esophagitis: a case-control study.Gastroenterology Research and Practice.2013;2013:e691026. doi:10.1155%2F2013%2F691026
Newberry C, Lynch K.The role of diet in the development and management of gastroesophageal reflux disease: why we feel the burn.J Thorac Dis.2019 Aug; 11(Suppl 12): S1594–S1601. doi:10.21037/jtd.2019.06.42
Koufman JA, Johnston N.Potential benefits of ph 8. 8 alkaline drinking water as an adjunct in the treatment of reflux disease.Ann Otol Rhinol Laryngol. 2012;121(7):431-434. doi:10.1177/000348941212100702
Chaves JR, de Souza CRT, Modesto AC, et al.Effects of alkaline water intake on gastritis and miRNA expression (miR-7, miR-155, miR-135b and miR-29c).Am J Transl Res.2020;12(7):4043–4050.
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