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    Heartburn/GERD Health Center

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    11 Meal Planning Tips to Prevent Heartburn

    Need heartburn relief? Find out which foods can cause heartburn -- and why.

    Sample Menu for a Day Without Heartburn

    Reading the meal-planning suggestions above can be daunting and hard to visualize. Here's a sample day that ties together most of the heartburn-reducing suggestions so you can see how it all might fit together for you.


    High-fiber hot or cold cereal with nonfat or 1% low-fat milk.
    Less fat turkey bacon.
    Apple juice.

    Morning Snack

    One container low-fat yogurt.
    1/2 cup fresh fruit.
    Decaf green tea.


    Roasted turkey & avocado sandwich on whole-wheat bread.
    Baby carrots or other raw veggies.

    * End the meal with a glass of water.

    * Chew some nonpeppermint gum after the meal.

    Afternoon Snack

    Whole-grain crackers.
    Reduced-fat cheese.
    Apple slices.
    Decaf green tea.

    Evening Exercise

    Dinner (moderate-sized portions of)

    Higher fiber pasta (like Barilla Plus) with less-fat Alfredo sauce or pesto sauce with some meat or fish if desired (like cooked shrimp or strips of lean beef).
    Steamed vegetables.
    A light dessert (such as frozen fruit bar).

    * End the meal with a glass of water.

    * Chew some nonpeppermint gum after the meal.

    Heartburn Triggers

    Last but not least, don't forget to recognize the key triggers of heartburn. Some you can avoid, some you cannot.

    • Pregnancy
    • Eating a large, especially fatty meal
    • Tomato sauces (spaghetti & pizza)
    • Lying down after a meal
    • Chocolate, peppermint
    • Coffee and tea
    • Smoking
    • Alcohol and carbonated beverages
    • Some muscle relaxers and blood pressure medicines
    • Excess weight
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    Reviewed on August 04, 2008

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