10 Breakfast Ideas for People With Acid Reflux

Foods That Can Help You Avoid GERD Symptoms

Bowl of bran cereal with strawberries and english muffins

Verywell / Zorica Lakonic

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.

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 oatmeal
  • 8 ounces of skim milk or dairy-free milk
  • 1/2 cup fresh papaya, cubed
  • 1/2 banana, sliced
  • 2 slices whole-wheat bread
  • 1 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 cheese
  • 1/2 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 milk
  • Raisins (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 desired
  • 1 cup ginger tea
  • 1 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 fruit
  • 1 banana
  • 2 cups almond or oat milk
  • 1/4 cup fresh baby spinach
  • 1 tablespoon peanut butter

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 eggs
  • 1/2 cup honey
  • 1/2 cup vegetable oil
  • 1 teaspoon vanilla extract

In a separate bowl mix:

  • 2 cups whole wheat flour
  • 1 teaspoon salt
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1/4 cup brown sugar

Add the wet ingredients to the dry, and mix in:

  • 2 cups shredded zucchini
  • 3/4 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 crepes
  • 6 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 toast
  • 1/2 avocado, mashed
  • 1 poached egg
  • 1/2 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, beaten
  • 1/2 tablespoon green onions, finely chopped
  • 1/2 tablespoon fresh red pepper, finely cubed
  • 1/4 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 milk
  • High-fat meats like sausage, bacon, and ham
  • Eggs and omelets fried in a lot of butter or oil
  • Hash browns or cottage fries
  • Pastries like doughnuts, danishes, and cinnamon rolls
  • Hollandaise sauces for dishes like eggs Benedict or eggs Florentine
  • Salsas for dishes like breakfast burritos and huevos rancheros
  • Orange juice, grapefruit juice, and tomato juice
  • Coffee and cocoa
  • Alcoholic 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.

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.
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By Sharon Gillson
 Sharon Gillson is a writer living with and covering GERD and other digestive issues.