Recipes for heartburn and acid reflux

Common triggers for heartburn are fatty meals, coffee, alcohol, chocolate, fizzy drinks, spicy food and acidic food such as citrus fruit and tomatoes. The recipes here leave all of that out, plus mint, onion and garlic, have no more than 15 g of fat per serving and follow a bland diet. What triggers your symptoms is individual.

The American College of Gastroenterology guideline (2022) suggests avoiding your own trigger foods and not eating for 2 to 3 hours before lying down. A food diary shows which foods cause you problems. If you get heartburn often, please talk to your GP.

Recipes without common heartburn triggers

Quick banana and oat cookies – 180 kcal
High-protein quark semolina bake with cherries – 350 kcal
Vegan peanut butter and date snack – 240 kcal
Gluten-free overnight oats with berries and chia seeds – 380 kcal
High-protein cinnamon roll porridge with skyr frosting – 498 kcal
High-protein apple and cinnamon cookies with oats and quark – 274 kcal
Protein smoothie bowl with berries – 400 kcal
Classic açaí bowl with berries and granola – 340 kcal
High-protein raspberry skyr with chia seeds – 290 kcal
Pink dragon fruit smoothie bowl – 400 kcal
Vegan redcurrant and apple juice – 80 kcal
Vegetarian quark and berry bake – 280 kcal
High-protein quark and berry crumble – 320 kcal
Protein porridge with blueberries – 310 kcal
Fresh vegan beetroot and apple juice – 140 kcal
Vegetarian blueberry and skyr dessert – 150 kcal
High-protein strawberry and quark bake – 250 kcal
Mild oat and chicken stew with parsnip – 340 kcal
High-protein cottage cheese pancakes for breakfast – 340 kcal
Warm apple and cinnamon porridge – 400 kcal
High-protein cherry skyr smoothie – 250 kcal
Baked oats – 320 kcal
High-protein oat porridge with mixed berries – 380 kcal
Vegan purple sweet potato açaí boat – 360 kcal

Frequently asked questions

What can I eat with heartburn?

Potatoes, rice, oats, cooked veg such as carrots, courgette, fennel or squash, lean poultry, fish, eggs and yoghurt work well, plus bananas, pears or melon. Season with mild herbs instead of chilli.

Which foods often trigger heartburn?

Fatty and large meals, coffee, alcohol, chocolate, fizzy drinks, hot spices, citrus fruit, tomatoes and peppermint are often named. Not everyone reacts to everything – a food diary is the best way to find out what gives you symptoms.

When should I eat in the evening?

The American College of Gastroenterology guideline suggests not eating for 2 to 3 hours before lying down. Smaller portions usually feel better than one large late meal.

Where do the rules come from?

They're based on the bland diet fact sheet from the Institute of Nutritional Medicine at the Technical University of Munich, plus the common triggers from the American College of Gastroenterology reflux guideline (2022). If your symptoms continue, get them checked by your GP – recipes don't replace treatment.