Heartburn: 10 Foods to Eat | Wholefood Earth®

In contrast to what the name suggests, heartburn has nothing to do with a healthy heart.

Instead, heartburn is a condition where your esophagus - the tube that connects your throat and stomach - becomes irritated from stomach acid. This is often caused by acid reflux. Limiting the amount of acidic food you eat might prevent you from getting another bout of heartburn.


Green vegetables and root vegetables are great foods to eat when you suffer from acid reflux or heartburn. Vegetables are low in acid which means they will not irritate your stomach. They are also incredibly nutritious which will improve your overall healthy complexion. A great way to integrate these in your diet is through a hearty vegetable soup will give you that boost of nutrients you need to beat that winter dip.

Apple Cider Vinegar

Apple cider vinegar is simply a miracle worker. Its acid levels are perfect for reducing acid reflux, which causes heartburn. Why not opt for a diluted apple cider vinegar drink sweetened with honey (drink through a straw to protect your teeth!)? You could also use it in dressings, dips, or homemade pickles. As apple cider vinegar has so many health- and beauty uses, it is a must for every pantry!


Oatmeal is a great option for breakfast for those seeking to reduce heartburn. Oats are naturally low in acid, which helps your stomach settle down without acid reflux. Oatmeal is prepared with water or milk. A lower fat content in milk is preferable as some fats could increase your chances of developing heartburn. Oatmeal is super versatile, and it will give you that energy you so need in the morning.


Ginger naturally contains anti-inflammatory properties and has been used for centuries to help with acid reflux and heartburn. Diced ginger tastes great in stir-frys and smoothies, and you could even make ginger tea from diced ginger! If raw ginger is not to your liking, why not try some crystallised ginger (which we sell here)? Crystallised ginger tastes just like a sweet and it prevents heartburn.

Noncitrus fruits

Fruit is a healthy addition to any balanced diet. If you are on a weight-loss journey, fruit is nearly unbeatable for its low calories and it makes a great and easy snack. Fruits such as bananas and melons are low in acid, and therefore are a great healthy food to reduce your risk of heartburn. These fruits also contain a lot of fibre, which will further help digestion.

Healthy Fats

Unsaturated fats are a great alternative to heartburn-causing saturated fats! Olive oil, flaxseeds, walnuts, and avocados contain little acid and are easy to implement into your diet. Avocado, for example, is a great substitute to cream in most dishes. A great way to introduce nuts and seeds into your diet is by snacking on them during your day. Their healthy nutrients will energise you for hours, and they prevent you from developing heartburn.

Egg Whites

Egg whites are incredibly low in acid, and on top of that, they provide loads of healthy proteins! We encourage you to try egg white omelettes with veggies. They are just as tasty as normal omelettes, and removing the yolk lowers the risk of heartburn. A vegetable eggwhite omelette will keep you full for hours, and your stomach and esophagus will thank you for it!


Magnesium deficiency is a surprisingly common condition. Magnesium deficiency can cause heartburn and heartburn like symptoms. If you regularly suffer from heart burn; we recommend Donat MG magnesium water.

Lean Meats

Lean meats, such as chicken, turkey, fish, and seafood, are meats with a naturally low fat-content,. As mentioned before, lowering the fat content by removing the skin and not frying the meat will further reduce your risk of developing heartburn. Try grilling, steaming, baking, or broiling your meats instead. A chicken and vegetable stir-fry would be a nourishing meal that lowers your risk of acid reflux.

Rice and Couscous

Some carbohydrates to add to your diet when you suffer from heartburn are rice and couscous. Even when you are in a healthy-eating spell and are trying to avoid carbs, a balanced diet requires carbs for a healthy constitution. Brown rice contains even more fibre which is proven to help with digestion and prevents heartburn. Rice and couscous are filled with healthy vitamins and minerals and are also a great base for a low-acid meal.

Bread or Grain

We LOVE grains here at Wholefood Earth. They are versatile, cheap, easy to store, and above all; healthy. Unprocessed grain, or bread from unprocessed whole grains, are great for when you suffer from heartburn. They are low in acid and an easy and adaptable meal. A whole grain sandwich with chicken and avocado would be a great lunch for someone to reduce symptoms of heartburn!


Heart burn

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