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What To Eat For Breakfast With GERD?

What To Eat For Breakfast If You Have Gerd?

For those who suffer from GERD, certain foods can cause problems if eaten during the morning hours. However, you can enjoy a wide variety of food choices when eating breakfast.

While you should avoid milk and fatty meats, you can still include whole grains, fresh fruits, and savory foods in your breakfast routine. Some examples of healthy breakfasts that contain no milk or buttery spreads, and lots of fiber and nutrients are almond or soy milk, omelet, chicken and turkey, and cottage cheese toast with grapes.

Oats provide plenty of energy without any added fat or cholesterol. Plus, they are naturally low in lactose, making them great for people with allergies or sensitivities to milk proteins.

Yogurt parfaits are also refreshing and delicious. They combine yogurt and fruit, which adds protein and calcium along with tons of probiotics.

Symptoms Of Acid Reflux

You should never have acid reflux without experiencing symptoms. However, not everyone experiences the same symptoms, so it’s important to know what yours are.

Some of the most common symptoms of acid reflux include:

Chest Pain

Chest pain usually comes on gradually. You might notice a burning sensation under the breastbone, behind the sternum. Or, it might come on suddenly and last only seconds.

Hoarse Voice

Hoarseness means that you’re unable to speak clearly. Sometimes, this symptom begins slowly but eventually becomes severe enough to interfere with your speech.


A cough caused by acid reflux is often dry and hacking. Coughs related to asthma are usually wet and productive.


Heartburn occurs when stomach acids travel back down into the esophagus where they burn. These burns cause discomfort and sometimes pain.

Difficulty Swallowing

Difficulty swallowing is another sign of acid reflux. Food tends to move through the esophagus very quickly. As a result, you might swallow less frequently and at irregular intervals.


Nausea is an unpleasant feeling that makes you feel ill. Some people describe it as feeling queasy. Others say they feel sick to their stomach.


Vomiting is when stomach fluids pass out of the body. People with acid reflux often vomit. Sometimes, they vomit just once, but others throw up repeatedly.

Throat Irritation

Throat irritation causes soreness and irritation in the mouth and throat.

Other Symptoms

There are many other possible symptoms of acid reflux. These include dizziness, diarrhea, constipation, gas, bloating, indigestion, abdominal pain, and loss of appetite.

What Foods Can Cause Acid Reflux?

Acid reflux disease (GERD), also known as gastroesophageal reflux disease (GORD), is a common digestive disorder that causes acid to flow backward into the esophagus. This can cause burning pain behind the breastbone and sometimes coughing up mucus. If you suffer from frequent bouts of heartburn, it could be caused by one of several factors including stress, smoking, obesity, pregnancy, medications, certain food items, or even genetics.

While there are many different types of treatment options available, some people find relief by simply avoiding certain trigger foods. Certain foods can increase the likelihood of developing GORD. Here are some of the most common culprits:

Spicy Foods

Spicy foods like hot peppers, chilies, and curry are known to cause heartburn. They stimulate the production of stomach acid, causing it to flow up into the esophagus. This causes burning sensations and discomfort.

In addition to spicy food, some people experience heartburn due to certain medications, such as antacids, aspirin, ibuprofen, and others. If you feel heartburn, try eating smaller meals throughout the day rather than three large ones. Also, avoid drinking liquids immediately before bedtime.


Coffee and tea are both alkaline foods, but caffeine is acidic. If you suffer from acid reflux disease (GERD), it’s important to keep your diet low in acidity. Coffee and tea are both acidic, so avoid mint-flavored varieties. Minty teas contain high levels of citric acid, which can cause stomach pain. Instead, opt for herbal teas like chamomile, peppermint, ginger, lemon balm, spearmint, or yarrow.

Foods With High-fat Content

The American Heart Association recommends limiting the consumption of foods with high levels of saturated fats. These include red meat, full-fat dairy products, butter, whole oat milk, cream cheese, and stick margarine. They say it’s important to limit intake of trans fats too. Trans fats are found in some processed food items like baked goods, snack chips, and fast food.

According to the AHA, people who consume large amounts of saturated fats over long periods are likely to experience health problems such as obesity, diabetes, cardiovascular disease, and certain types of cancer.


Chocolate contains caffeine, which stimulates your brain and body. It helps you focus and concentrate. Dark chocolate is less acidic than white chocolate. White chocolate contains more sugar than milk chocolate. Milk chocolate contains fatter than dark chocolate.

Fruits, Vegetables, And Condiments That Are Acidic

Acidic fruits and vegetables can lead to heartburn and indigestion. If you are experiencing symptoms such as bloating, burping, nausea, or vomiting, it could be because you ate too much citrus fruit or drank too many carbonated beverages. Other common culprits include tomatoes, pickles, olives, coffee, tea, vinegar, wine, beer, and soft drinks.

Citrus fruits contain citric acids which can cause sensitive stomach upset in large quantities. Some people find that eating sour candies like Sour Patch Kids can make them feel worse. Foods high in sodium can trigger heartburn and indigestion. These include processed meats, canned soups, salty snacks, and fast food.

Skipping Your Most Important Meal Of The Day

People who tend to skip breakfast usually end up feeling worse throughout the day. Skipping breakfast can cause low energy levels, headaches, and mood swings. Also, skipping breakfast may lead to overeating later in the day.

According to recent research, skipping breakfast may not be the wisest decision for everyone. People who tend to skip breakfast may end up being less satisfied with their diet later in the day. As a result, they have a harder time controlling their food intake. So, while skipping breakfast may seem like a great idea, in theory, it may not work out in practice.

The best thing that people can do is eat breakfast every single day. Many people think that breakfast is optional, but it isn’t. You should try to include breakfast in your daily routine. Don’t let yourself become a morning coffee person who eats breakfast once a week. Eat breakfast regularly – it’s your most important meal of the entire day!

Top Breakfast Foods To Prevent Acid Reflux

Breakfast is the most important meal of the day. Eating properly at breakfast helps reduce acid reflux symptoms. Switching to a healthier diet is the best way to prevent heartburn.

Avoid acidic foods such as citrus fruit, tomato sauce, coffee, beer, wine, soda pop, chocolate, caffeine, spicy foods, fried foods, fatty foods, and creamy foods. Instead, try eating eggs, oatmeal, whole grain cereal, yogurt, cheese, fish, lean meats, vegetables, nuts, seeds, and beans.

Avoid any food that causes you to feel bloated or gassy. If you have trouble sleeping after eating certain foods, try avoiding them altogether. Try drinking water instead of sugary beverages and skip the soda pop completely if you notice gas after eating. Don’t forget to drink plenty of fluids throughout the day to stay hydrated.

Alkaline Fruits and Vegetables

Fruit and vegetable consumption should be increased since they provide essential nutrients and vitamins that our bodies require. The recommended daily intake of fruits and vegetables should be five servings per day. However, if you eat more than seven servings of fruits and vegetables every day, you may suffer from excess acidity.

Try to consume more alkaline low-acid fruits and vegetables instead of acidic ones. While acidic fruits and vegetables can do wonders for your body, they can also damage your digestive system.

A healthy diet consists of a variety of fruits and vegetables. Add some fresh organic produce to your breakfast, lunch, dinner, snacks, and dessert. You’ll notice significant improvements in your overall health after making small changes to your diet.


Ginger is an herb that contains potent antioxidants called polyphenols, which help fight inflammation and reduce joint pain. Ginger is great for digestion. It breaks down fats and proteins, making them easier to digest. A cup of ginger tea just before meals will keep stomach acid levels under control, preventing heartburn and indigestion.


Oatmeal is a delicious way to start your day. It provides you with energy, helps keep you full longer, and tastes great too. Oats are high in fiber, low in fat, and contain many nutrients like iron, calcium, zinc, and magnesium. They’re also gluten-free, dairy-free, and soy free. And best of all, oatmeal doesn’t require cooking – just add hot water and let it sit for about five minutes. You’ll find oatmeal in most grocery stores, health food stores, and even some convenience stores.

Leafy Greens

Vegetable salads are great for brunch or dinner. You can make them ahead of time and store them in the refrigerator. They are easy to prepare, require little time to cook, and are very nutritious. Leafy greens like spinach, kale, romaine lettuce, arugula, and chard are packed full of nutrients such as vitamin A, B6, folate, calcium, iron, magnesium, potassium, zinc, fiber, antioxidants, and omega-3 fatty acids.

Almond or Soy Milk

Almonds are high in monounsaturated fats, which help lower cholesterol levels. They’re also rich in fiber, vitamins B1, B2, B3, E, K, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, folate, pantothenic acid, niacin, and riboflavin. Soybeans are packed with protein, essential fatty acids, minerals, and antioxidants. They’re also good sources of fiber, thiamine, riboflavin, niacin, pantothenic acids, folic acid, biotin, and phytic acid.

Both kinds of low-fat milk contain protein, calories, calcium, vitamin D, and iron. Almond milk contains less saturated fat than regular cow’s dairy milk. Soy milk contains less sodium than regular cow’s milk, too.

Chicken and turkey

Ground beef is often made into hamburgers, hotdogs, and other forms of lean meat products. These foods contain large quantities of fat and cholesterol. Turkey breast is low in calories compared to regular ground turkey. Chicken breasts are very lean, and are considered one of the healthiest types of protein.


An omelet is a delicious egg dish that takes less than 5 minutes to prepare. You can make several variations of an omelet, including using various ingredients. Eggs, cheese, vegetables, meat, and sauces are just some of the options available. An omelet is a great choice if you’re looking to eat healthy without sacrificing flavor.

To find a tasty and nutritious recipe for making an omelet, try adding spinach and goat cheese to your favorite scrambled eggs. Or, add chicken sausage and mushrooms and enjoy a savory meal. Whatever you choose, you’ll find that eating healthy doesn’t have to mean being boring!”

Tater Tots

Forget about the idea of letting kids eat junk food if you want them to eat healthy food. Instead, try mixing them! Kids tend to enjoy healthier foods mixed with unhealthy ones anyway, so you’ll be able to give your children some of their favorite foods but still help them maintain a healthy diet.

You can also replace tater tots with veggie tots in recipes. Just remember to add extra veggies to compensate for the lack of potatoes!

Oatmeal Pancakes

Oatmeal pancakes are easy to prepare and taste delicious. They’re great for breakfast, dessert, or even dinner. These oatmeal pancakes are gluten-free, dairy-free, and vegan. You’ll love how easy it is to make them.


1/2 cup rolled oats

3 tablespoons coconut flour

1 tablespoon baking powder

1 teaspoon cinnamon

pinch salt

4 eggs

1/2 cup unsweetened almond milk

1/2 cup water

The Best Healthy Granola

This granola is packed full of nuts, seeds, dried fruit, and spices. It’s perfect for breakfast, snacks, or dessert. You can even eat it straight out of the oven. The granola bar is healthy to avoid acid reflux.


1 cup rolled oats

½ cup slivered almonds

¼ cup sunflower seeds

⅓ cup pumpkin seeds

⅓ cups unsweetened coconut flakes

Honey Whipped Ricotta Toast

FeedFeed’s Honey Whipped Cream Cheese is delicious and versatile. You can eat it straight from the container or add it to cereal, oatmeal, yogurt, fruit salad, pancakes, waffles, muffins, cakes…the list goes on and on. It’s a must-have staple for any kitchen!


This recipe for crepes is pretty simple. All you need are eggs, milk, flour, and oil. Once you’ve added those ingredients, you simply pour the batter onto a hot skillet and flip it over to cook the other side. There are plenty of variations on this basic recipe, including using sweetened condensed milk instead of plain milk, adding fruits or nuts, using flavored oils instead of regular vegetable oil, etc.

This recipe for crepe batter doesn’t call for any special equipment, just a whisk, and a measuring cup. Even if you’re not planning to make crepes right away, this recipe is great practice for learning how to mix batters. Try experimenting with different flavors, and you’ll soon find out what works best with your favorite foods.

Cottage Cheese Toast With Grapes

Cottage cheese toast is one of those dishes you see everywhere — it’s easy to make, delicious, and nutritious. But what makes cottage cheese toast special is how versatile it is. You can use different kinds of bread, like bagels, English muffins, or even pancakes. And you can mix up the toppings too. Try adding some sliced bananas, strawberries, blueberries, or even honey.


• 2 slices whole wheat bread

• ½ cup low-fat cottage cheese

• ¼ cup chopped dried grapes

• Honey, jam, or fruit preserves

Everything Bagel Avocado Toast

Everything bagels are made with white whole wheat flour, water, yeast, salt, sugar, vegetable oil, eggs, and baking soda. They’re baked in a steam oven, creating a soft, chewy exterior. To make everything bagels even better, we added avocado slices to our version of avocado toast.


• 2 Everything Bagels

• ½ cup low-fat cream cheese

• ¼ ripe avocado

• 4 large slices of tomato

• Salt & pepper

Kefir Bowl

Kefir is an ancient fermentation process used to make dairy products like cheese and yogurt. Kimchi is a type of Korean kombucha. But while kombucha is typically consumed as a beverage, kimchi is traditionally eaten as a side dish.

In recent years, however, there has been a rise in the popularity of kimchi bowls — a combination bowl of rice topped with kimchi. This trend began in Korea, where people are known to eat kimchi as a snack.

Blueberry Breakfast Quinoa

This breakfast quinoa recipe is loaded with antioxidants thanks to blueberries, and it takes less than 10 minutes to make. You’ll love how delicious and filling it tastes.


1 cup uncooked quinoa

2 cups water

½ teaspoon salt

¼ cup unsalted butter

1 tablespoon honey

Cashew Coconut Granola

Cashews are high in vitamin E and magnesium. They’re also rich in potassium and contain antioxidants. Add cashews to granola recipes for added crunch and flavor, most importantly and cashew coconut granola prevents acid reflux.

Oatmeal Trail Mix Cookies

These oatmeal trail mix cookies are delicious and healthy. They’re perfect for breakfast or snacks. You’ll love how easy it is to make them.


1 cup butter

2 cups brown sugar

3 eggs

4 teaspoons vanilla extract

5 cups flour

Spiced Carrot and Zucchini Bread

This carrot cake bread is perfect for fall because it uses carrots and zucchini. You’ll love how moist and flavorful this loaf tastes.


1 cup sugar

2 eggs

½ teaspoon vanilla extract

¼ teaspoon salt

3 cups flour

Gluten-Free Sweet Potato Bread

Gluten-free sweet potato bread is easy to make and tastes just like regular sweet potato bread. This recipe uses brown rice flour, coconut milk, eggs, honey, baking soda, cinnamon, and sea salt.

You can eat this bread for breakfasts, lunches, or dinners.

Toasted Coconut Overnight Oats

Toasted coconut overnight oats are a great breakfast option because you don’t have to feel guilty about eating too many carbs. These oatmeal bowls are packed full of fiber and protein, plus they’re loaded with healthy fats like coconut oil and avocado. They’re perfect for those days when you want something sweet and savory.


1 cup old-fashioned rolled oats

2 cups unsweetened almond milk

½ teaspoon vanilla extract

¼ teaspoon cinnamon

⅓ cup shredded coconut

Honey Caramelized Pineapple Topping

1 ripe medium pineapple, peeled and cut into ½-inch slices

6 tablespoons honey

4 teaspoons butter

Soft-Scrambled Eggs

Soft scrambled eggs are delicious on themselves or served over toast. They’re easy to make, require no special equipment, and take just under 10 minutes to cook.

Cottage Cheese Bowl

Cottage cheese is one of my favorite foods. I eat it almost daily. When I’m craving something sweet, I’ll often reach for some cottage cheese. If you’re looking for a quick and easy breakfast bowl, try this recipe. You won’t believe how delicious it tastes.


1 cup cottage cheese

½ banana

¼ cup oats

⅓ cup granola

⅛ teaspoon cinnamon

Apple Zucchini Carrot Muffins

Apple zucchini carrot muffins are healthy and delicious. They’re perfect for breakfast or snack time. You’ll love how moist and flavorful these muffins taste.


1 cup whole wheat flour

½ teaspoon baking soda

¼ teaspoon salt

2 teaspoons cinnamon

3 tablespoons sugar

Breakfast Grilled Cheese

Chop Happy’s Egg Sandwich is a quick and easy method of incorporating egg sandwiches into your morning routine. Just scramble some egg whites and add a slice of cheddar cheese, then spread them out on top of a piece of toast. Top it off with another slice of bread and you’re ready to go! Toast both sides of the bread then griddle it until golden brown. Top with avocado slices (or guacamole), tomatoes, bacon (or sausage or ham), and whatever else you fancy.

Mango Berry Crisp

This acid-reflux-friendly breakfast crisp combines mangoes, berries, oats, and quinoa flakes. It’s sweet, crunchy, and healthy. You can make it ahead of time and store it in the fridge for up to three days.


1 cup uncooked quinoa flakes

2 cups frozen blueberries

½ cup dried cranberries

¾ cup chopped mango

⅓ cup coconut oil

3 tablespoons honey

1 tablespoon vanilla extract

Savory Zucchini Bread

This savory zucchini bread recipe is perfect for breakfast or brunch. You can make it ahead of time and keep it in the fridge for up to five days, and it prevents you from acid reflux.


1 cup unsalted butter, softened

2 cups granulated sugar

4 large eggs

3 teaspoons vanilla extract

1 teaspoon baking soda

Meal Prep Breakfast Sandwiches

Meal prep breakfast sandwiches are perfect for busy nights. They’re quick to make and take just minutes to cook. You’ll love how delicious they are too.


1/2 pound bacon

4 large eggs

8 slices bread


Salt & pepper

Baked Almond Oatmeal

This recipe is perfect for those looking for an easy, healthy breakfast choice. Most baked oatmeal recipes require hours of prep work and multiple ingredients. This one requires just five simple ingredients and it is as healthy as your doctor advised you to have.


1 cup rolled oats

2 cups unsweetened almond milk

3 tablespoons honey

1/4 teaspoon cinnamon

1 peach, pitted and sliced

Vanilla Almond Rice Pudding

This recipe is perfect for a busy morning. You don’t even need to make rice pudding ahead of time. Just mix up the ingredients and bake them while you’re getting ready for work.


1 cup uncooked white rice

2 cups almond milk

½ teaspoon vanilla extract

¼ cup sugar

4 tablespoons butter

Breakfast Protein Box

Breakfast protein boxes are an easy and convenient way to add extra nutrition to your diet. They’re also a great option for busy individuals who don’t have much free time to cook. With just one box per day, you’ll receive 30 grams of high-quality protein, vitamins, minerals, fiber, and healthy fats. You can choose from three different flavors: vanilla almond milk, chocolate hazelnut milk, and strawberry banana milk. Each box contains 20 servings, so it’s enough to last you several days.

Apple Pie Overnight Oats

Overnight oats are one of many favorite breakfasts because you don’t have to do much prep work. They’re super versatile and can be eaten cold or warmed up in the microwave. I like to use frozen bananas to make it even easier.


1 cup rolled oats

2 cups unsweetened almond milk

½ banana

¼ teaspoon cinnamon

Dash nutmeg

Dash vanilla extract

Maple syrup



Acid reflux sufferers should give Easy Breakfast Tacos a shot. You won’t even miss the tomatoes or green onions. You will be surprised to have it in the breakfast because it’s lighter than other usual heavy breakfast.

Crustless Quiche

This crustless quiche is perfect for brunch or lunch. You could even make it ahead of time and serve it cold. If you are looking for something different, try making this one. It’s delicious!


1/2 cup heavy cream

3 eggs

4 egg whites

1/2 teaspoon salt

1/8 teaspoon pepper

1/2 cup shredded cheddar cheese

1/2 cup diced ham

1/2 cup chopped broccoli florets

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