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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
1 | 2
Reviewed on August 04, 2008

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