How to Avoid Heartburn When Eating

October 28, 2025

3 min read

There are several reasons for heartburn, and improper nutrition is one of the main ones. Let’s look at some guidelines to keep in mind when it comes to heartburn.

Key takeaways

There are several reasons for heartburn, and improper nutrition is one of the main ones.
Acidity and heartburn
Plant foods to incorporate

Who this is for

People exploring Gastrointestinal tract through heartburn, stomach.

Why it matters

This piece helps you get oriented quickly, then move into a collection or series if you want to keep going.

Article author

Dr. Lara

Gastroenterologist

Acidity and heartburn

When considering what foods to eat, pay attention to the pH values. The lower the pH value, the higher the acidity. For example, the pH of lemon juice is 2.0! Those with heartburn should choose foods with a pH level of 5 or higher. These include:

Melons, watermelons, bananas. Most fruits have a high acid content, but these are the exception to the rule.
Oatmeal is a great way to start your day. Oatmeal doesn't cause reflux, is hearty, and contains lots of healthy fiber.
Whole-grain bread. Read the label and the composition of the bread carefully. Whole-grain flour should be first on the ingredient list. The descriptions of "cereal," "healthy," "7 grains" and others are often nothing more than a marketing ploy and guarantee nothing.
Rice and couscous. Give preference to brown rice, which has more fiber.
Green vegetables. Broccoli, asparagus, green beans, celery, and cauliflower are low in acid and calories, but high in vitamins.
Lean meats and poultry. Cook chicken and turkey by grilling, baking, or steaming. It is important to remove the skin and avoid frying to reduce the fat content.
Fish. Grilled, poached, or baked fish is a good choice. Just don't fry it or use fatty sauces.
Egg whites. They are a good source of protein and low in acids. However, avoid egg yolks as they can contribute to heartburn.
Potatoes. Other root vegetables are also beneficial.

Onions are considered by many to be root vegetables, but in fact, they are vegetables. And they can cause heartburn!

Plant foods to incorporate

Traditionally, to treat reflux and upset stomach, it is recommended to add these plant foods to your meals.

Fennel. This crunchy vegetable with a licorice flavor is a great addition to salads.
Ginger. A long-known natural remedy for upset stomach and heartburn.
Parsley. Parsley leaves have been used to improve digestion for hundreds of years.
Aloe vera. You can buy it both naturally and as a supplement — in capsules, juices, and other forms. Just make sure there are no anthraquinones (primarily aloin compounds) in the composition, which can irritate the digestive system.

The main triggers of heartburn

There is no universal list of foods that provoke heartburn. Everyone has individual reactions to certain foods. But most often, the cause is in fatty and spicy dishes, citrus fruits, tomatoes, cucumbers, chocolate, coffee, tea, alcohol, carbonated drinks, and mint. In any case, if you have heartburn frequently, it is worth keeping a food diary so that you can avoid foods that cause the heartburn.

Other considerations

Proper nutrition helps to cope with heartburn. However, it is important to understand that "good" foods do not neutralize the effect of product triggers. Eating a little ginger won't get rid of the discomfort after a dinner consisting of a fatty steak, tomato salad, wine, and coffee. In addition, it may not be the food that is causing the heartburn — it could be gastroesophageal reflux disease or esophageal disease. In this case, simply changing the diet will not solve the problem.

In any case, if you regularly experience heartburn, you should consult a gastroenterologist, as it can be a symptom of several serious diseases.

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