Heartburn Diet: Simple Food Choices to Calm Acid Reflux

If you’re tired of that burning feeling after meals, the right diet can make a huge difference. You don’t need a complicated plan—just a few smart swaps and a little timing. Below you’ll find clear, everyday advice that works for most people dealing with heartburn.

What to Eat for Instant Relief

Start with bland, low‑acid foods. Oatmeal, plain yogurt, and bananas are easy on the stomach and help absorb excess acid. Add lean proteins like chicken breast, turkey, or fish, but keep them baked or grilled—not fried. Soft vegetables such as carrots, green beans, and zucchini are also safe; they’re low in fat and don’t provoke acid production.

Healthy fats can actually help, but choose the right kind. A spoonful of almond butter or a drizzle of olive oil over your veggies provides satiety without the reflux trigger that butter or creamy sauces often cause. Whole grains like brown rice or quinoa are another good base—they digest slowly and keep you full longer, reducing the urge to overeat.

What to Avoid to Keep the Burn at Bay

Stay away from anything spicy, greasy, or highly acidic. That means cutting back on tomato sauce, citrus juices, coffee, and carbonated drinks. Chocolate and mint are sneaky culprits; they relax the lower esophageal sphincter, letting acid creep upward. Alcohol, especially wine and beer, also weakens that barrier, so limit or skip it if you notice a flare‑up.

Portion size matters, too. Large meals stretch the stomach and increase pressure, which pushes acid into the esophagus. Aim for smaller plates and chew each bite thoroughly—this gives your digestive system a head start and reduces the chance of a burn.

Timing is another easy win. Try to finish eating at least three hours before you lie down. If you need a snack before bedtime, stick to a low‑fat option like a small apple or a handful of almonds, and keep it under 200 calories.

Finally, stay hydrated, but sip water throughout the day instead of gulping large glasses at once. Too much liquid with a meal can dilute stomach acid, making digestion less efficient and sometimes worsening reflux.

Putting these habits together—simple foods, smart portions, and good timing—can turn a painful after‑meal burn into a thing of the past. Give it a try for a week and see how your body responds. Your stomach will thank you, and you’ll get back to enjoying meals without the dread of heartburn.