Digestive Health Heartburn Diet 10 Breakfast Ideas for People With Acid Reflux Foods That Can Help You Avoid GERD Symptoms By Sharon Gillson Updated on October 09, 2023 Medically reviewed by Emily Dashiell, ND Print Verywell / Zorica Lakonic Table of Contents 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 have gastroesophageal reflux disease (GERD), starting your day with the right breakfast foods can help reduce the risk of acid 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 of whole milk and 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 but acid-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 Tropical Oatmeal Oatmeal is not only heart-healthy but also absorbs stomach acid, making it a great choice for managing symptoms of GERD. You can liven up oatmeal with tropical flavors such as papaya, which contains enzymes called papain that have been touted as a natural treatment for heartburn. Pair it with banana (another GERD-friendly food) for extra flavor and cap the meal with a slice of toast. 1 cup hot oatmeal8 ounces of skim milk or dairy-free milk1/2 cup fresh papaya, cubed1/2 banana, sliced2 slices whole-wheat bread1 tablespoon butter or spread of your choice 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. 1 English muffin (2 halves)1 tablespoon nut butter or 2 tablespoons of non-fat cottage cheese1/2 cup sliced peaches Nutty Breakfast Cereal One of the keys to managing GERD is eating small meals so you can avoid putting pressure on your lower 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. 1-1/2 cups puffed wheat cereal (unsweetened)Almond milkRaisins (one palmful)1/4 cup nuts, chopped 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. 1 egg boiled as desired1 cup ginger tea1 granola bar Breakfast Smoothies A breakfast smoothie is the perfect way to get nutrition and a burst of flavor without the risk of acid reflux. Start with a banana and your choice of frozen fruit. Strawberries, peaches, and other non-citrus fruit are usually well tolerated. A spoonful of unsweetened peanut butter provides ample protein, while almond or oat milk delivers the right touch of creaminess. You can also boost your nutrition by adding leafy greens. 2 cups frozen strawberries or other fruit1 banana2 cups almond or oat milk1/4 cup fresh baby spinach1 tablespoon peanut butter How to Start a Dairy-Free Diet Fruit and Yogurt Although high-fat dairy often triggers reflux, many people with GERD can tolerate low-fat and non-fat yogurt. There are also a number of non-dairy yogurts to 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. 6 ounces yogurt (low-fat or non-dairy)1/4 cup fresh fruit (low-sugar)2 tablespoons granola Zucchini Bread 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: 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 F for 55 minutes. Savory Crepes Crepes are often filled with sweets like fruit, yogurt, nut butter, banana, and a swirl of honey. But you can also go the savory route by filling it with ricotta, a low-acid cheese, and wilted spinach. 2 pre-made crepes6 ounces of ricotta cheese (low-fat)1/4 cup baby spinach (microwaved for 30 seconds to wilt) Avocado Toast 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. 2 slices whole-wheat toast1/2 avocado, mashed1 poached egg1/2 tablespoon crumbled feta cheese (low-fat) Egg White Scramble 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. You can also "glam up" egg whites by scrambling them with green onions, red peppers, a little low-fat feta or parmesan cheese, and shredded, uncooked store-bought potatoes (like Simply Potatoes found in the refrigerator section). 3 egg whites, beaten1/2 tablespoon green onions, finely chopped1/2 tablespoon fresh red pepper, finely cubed1/4 cup shredded, uncooked, store-bought potatoes (preheated in the microwave for 30 seconds)1/2 tablespoon crumbled feta cheese (low-fat) Breakfast Foods to Avoid With Acid Reflux Acid reflux symptoms can 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: Whole milkHigh-fat meats like sausage, bacon, and hamEggs and omelets fried in a lot of butter or oilHash browns or cottage friesPastries like doughnuts, danishes, and cinnamon rollsHollandaise sauces for dishes like eggs Benedict or eggs FlorentineSalsas for dishes like breakfast burritos and huevos rancherosOrange juice, grapefruit juice, and tomato juiceCoffee and cocoaAlcoholic beverages like mimosas or Bloody Marys Other Ways to Reduce GERD There are other things you can do to manage GERD symptoms during breakfast and other meal times: Steaming, boiling, and poaching foods is better than frying or deep-frying. If you want to bake, roast, or grill foods, use as little oil as possible and avoid heavy spices. Avoid slouching while eating, which can alter the position of the lower esophageal sphincter, allowing acid to flow backward. After eating, stay upright. Wait to lie down until your food is fully digested. Eat several smaller meals during the day rather than three big ones. This puts less stress on the stomach and lower esophageal sphincter. Stay well hydrated throughout the day. This helps dilute stomach acid. Try drinking alkaline water which is available in stores. Studies suggest that the daily intake of water with a pH of 8.5 to 10.0 can reduce stomach acidity and ease gastritis (stomach inflammation). Avoid eating before bedtime. Give yourself at least two hours after meals before heading to bed. 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 Sources Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to 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%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. By Sharon Gillson Sharon Gillson is a writer living with and covering GERD and other digestive issues. See Our Editorial Process Meet Our Medical Expert Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit