Whole grains, sweet fruit, and savory foods that are acid reflux-friendly can all be part of a healthy breakfast. These sample menus offer some ideas.
1) Tropical Oatmeal
Oatmeal is a heart-healthy food and, since oats absorb stomach acid, it’s a good choice for reducing symptoms of gastroesophageal reflux disease (GERD).
Liven up your oatmeal with tropical flavors such as papaya, which contains enzymes called papain that has been touted as a natural treatment for heartburn. The research is not conclusive on papaya as a remedy for GERD, but it seems to have possible benefits. Pair it with banana, another acid reflux-friendly food, for more flavor, and balance the meal with toast.
1 cup hot oatmeal cereal8 ounces skim milk, water, or a dairy-free alternative 1/2 cup papaya slices1/2 a banana2 slices whole-wheat bread1 tablespoon butter or spread of choicegf
2) Crunchy Whole Grains
While many people with acid reflux find the smoothness of oatmeal and similar soft foods soothing, sometimes a crunchy texture is satisfying. Choose a whole-grain English muffin toasted and topped with avocado or a nut butter. Add peaches, a low-acid fruit to round out the breakfast.
1 English muffin (2 halves)1 tablespoon nut butter or avocado slices1/2 cup sliced peaches
3) Best Breakfast Cereal for Acid Reflux
One of the keys to managing GERD is eating small meals so you can avoid putting pressure on your lower esophageal sphincter. Thus, a small bowl of cereal is a good choice, but be sure you choose a low-sugar cereal and whole-grain option. Adding almond milk lets you enjoy a nutty flavor without aggravating acid reflux symptoms with dairy. Consider adding half a handful of raisins and a 1/4 cup of your favorite nuts for sweetness and protein.
1 1/2 cups puffed wheat cerealAlmond milkRaisins (handful)1/4 cup nuts
4) Boiled Eggs
There is some conflicting data about whether or not eggs can trigger GERD symptoms. It may depend on the individual. If you do want to try eggs, though, it’s best to avoid eggs fried in butter or oil. Hard or soft-boiled eggs accompanied by a cup of ginger tea, which supports healthy digestion, and a low-sugar granola bar can offer a satisfying and filling breakfast.
1 egg boiled as desired1 cup ginger tea1 granola bar
5) Smoothies
A breakfast smoothie for acid reflux is the perfect way to ensure you get adequate vitamins.
Start with a banana and add a choice of frozen fruit. Strawberries and other non-citrus fruit are usually well tolerated. A spoonful of natural peanut butter provides protein and using almond or oat milk will provide creaminess
Smoothies also offer the opportunity to increase vitamins by adding some greens.
2 cups frozen strawberries or other fruit1 banana2 cups almond or oat milk1/4 cup fresh baby spinach1 tablespoon peanut butter
6) Yogurt and Fruit
High-fat dairy often triggers heartburn, but many people find they can tolerate low-fat and non-fat yogurt. There are also a number of non-dairy yogurts to choose from such as coconut and almond milk yogurt. Top a serving with low-acid fruit such as peaches or even chunks of apples and granola for a sweet start to your day.
6 ounces yogurt (low-fat milk or non-dairy options)1/4 cup fruit2 tablespoons granola
7) Zucchini Bread
Zucchini is a low acid vegetable with plenty of vitamin power. Grate it into a sweet bread using whole wheat flour and light sweetener for a tasty breakfast treat.
In one bowl mix:
2 eggs1/2 cup honey1/2 cup vegetable oil1 teaspoon vanilla extract
In a separate bowl mix:
2 cups whole wheat flour1 teaspoon salt1/2 teaspoon baking soda1/2 teaspoon baking powder1/4 cup brown sugar
Add the wet ingredients to the dry, and mix in:
2 cups shredded zucchini3/4 cup of raisins
Bake in a loaf pan at 350 degrees for 55 minutes.
8) Crepes
Crepes are light, thin “pancakes” that you can fill with fruit, yogurt, or other delicious favorites. Add ricotta cheese, a low acid cheese, and spinach, and wrap it up for a filling meal.
2 pre-made crepes6 ounces of ricotta cheese (divided among the crepes)1/4 cup fresh baby spinach (divided among the crepes
9) Avocado Toast
Avocados are high in fat, but it’s the good kind. They’re a low-acid fruit, and the smooth texture is appealing to some people with acid reflux. They are also packed with antioxidants.
2 slices whole-wheat toast1/2 avocado spread onto toast
10) Egg Whites
Some people with GERD find that the yolk of the egg aggravates their symptoms. The good news is that you can easily enjoy just the egg whites.
To avoid butter and oil, eat just the white of a hard boiled egg. A light scramble in a little bit of butter or coconut oil is another option.
Breakfast Foods to Avoid With Acid Reflux
Acid reflux symptoms may be triggered by spicy foods, fatty foods, fried foods, mint, chocolate, tomato-based foods, onion, garlic, coffee, alcohol, and citrus fruits.
To prevent GERD symptoms avoid these common breakfast foods:
High-fat breakfast meats such as sausage and baconOmelets, eggs, and hash browns fried in butter or oil and containing spicesPastries such as doughnuts and DanishesOrange juice, grapefruit juice, and tomato juiceBloody Marys, which contain spicy tomato-based mix and alcoholCoffee and cocoa
It also helps to have smaller meals since meals with large amounts of food and calories can trigger acid reflux.
No matter which GERD-friendly foods you choose, make sure to stay well hydrated throughout the day.
