Categories: Conditions

25 foods that will help you keep heartburn at bay


Discover the 25 foods that will help you keep heartburn at bay.

Heartburn occurs when stomach acid backs up into the esophagus, causing an uncomfortable burning sensation in the chest and throat. Various causes cause it to appear, such as certain foods or alcoholic beverages, and during pregnancy, it is one of the most common digestive discomforts.

There are some medications to reduce symptoms, but the best way to avoid them is with a proper diet. We share 25 foods that will help you keep heartburn at bay.



With a high content of vitamins, minerals, carbohydrates, fiber, and water, zucchini is one of the lightest and easiest to digest vegetables that helps us avoid acidity, as it protects the digestive system and also helps us take care of the health of the nervous system and the immune system.

You can enjoy it in a wide variety of meals, such as using it in place of noodles or spaghetti or stuffing it with chicken or tuna. In Directo al Paladar they share with us 23 dishes to prepare and consume this delicious vegetable.


It is the star vegetable because, in addition to having a source of vitamins and minerals, its high beta-carotene content helps regenerate the digestive mucosa, prevent cellular aging of the skin and improve vision. To help us combat acidity we can consume them steamed or in a stew.


It is rich in carotenoids, vitamin A, vitamin C, selenium, potassium, vegetable calcium, B complex vitamins, and vegetable proteins. In addition, broccoli has a high fiber content, which helps us purify our body, better digest fats, and eliminate toxins that cause stomach and health problems.


It is recommended to consume it steamed alone or include it in salads to preserve its vitamins and minerals.


From the same family as broccoli, cauliflower is high in fiber, beta-carotene, vitamins C and K, as well as antioxidant minerals. We can also enjoy it steamed or in salads.

Green beans

Green beans, in addition to being a good source of calcium, are rich in magnesium, a mineral that gives us a calming effect and helps us keep acidity under control. We can include them in our diet in recipes for salads, and soups, as well as enjoy them cooked, baked, or steamed.


Celery, which at first glance only seems like a food that helps us lose weight, is a source of numerous vitamins, including vitamin A, B1, B2, B6, B9, C, and E, in addition to having minerals such as potassium and magnesium. , which as we know, helps control acidity. It also has a high fiber content, which helps us to release waste and toxins from our bodies.



In addition to being a powerful antioxidant, asparagus is a source of fiber, phosphorus, magnesium, and potassium, as well as vitamins A, C, E, and K. Also, being a diuretic food, it helps in fluid retention.

We can consume them steamed, baked or in a delicious cream, accompanied by other vegetables.


Thanks to their properties, potatoes help neutralize the effect of gastric juices, but it is important to emphasize that they should be eaten boiled, steamed, or baked and avoid frying so that they help keep acidity at bay.


Famous for being rich in potassium and high in fiber, the banana is one of the best foods to take care of our stomach, thanks to its alkalizing properties that neutralize the acid. In addition to enjoying it as a snack, we can include it in multiple recipes and consume it in cookies, pancakes, or chips.



One of the most recommended fruits at any age and condition, the apple provides multiple properties and benefits to our body. In addition to being a moisturizing fruit, it helps reduce fluid accumulation and its high fiber content helps us avoid constipation and other intestinal problems. In addition to enjoying it fresh, we can include it in multiple recipes.


Thanks to its high content of vitamins and minerals, in addition to helping us prevent the onset of anemia, pears help regulate the digestive system and therefore combat acidity. In addition, being a good source of fiber, it also helps us regulate intestinal transit.


In addition to being one of the lightest and most delicious fruits to enjoy, grapes are rich in iron and potassium, and contain no cholesterol or sodium, taking care of the health of our intestines, kidneys, and liver. We can consume them as a fresh snack between meals.


In addition to offering us a wide variety of nutrients such as vitamin A and carotenoids, persimmon is very useful when caring for the intestinal transit of the body due to its fiber and its astringent power, as well as having antioxidant and anti-inflammatory properties.


We can enjoy it as a healthy snack between meals, or in recipes for cakes and creams.


The melon is a very satiating fruit with many benefits, as its potassium content stands out among its minerals, as well as its magnesium content. It also provides carotenoids and vitamin A in high proportions, as well as vitamin C and a variety of B complex vitamins.


You can consume it fresh as a healthy snack or include it in salad recipes.


In addition to having a high nutritional value, papaya contains papain, an enzyme similar to pepsin that is very beneficial for the digestive system. Therefore, its consumption will help us improve digestion and avoid problems such as gastritis, gas, heavy digestion, and annoying heartburn. It can be enjoyed fresh, in salads, or in juices.



Watermelon contains folic acid, potassium, magnesium, fiber, and carbohydrates. It is a moisturizing, purifying fruit with high antioxidant power. We can enjoy it fresh or in juices.


It contains high levels of vitamins A and C, as well as magnesium, potassium, and iodine. In addition, it is a good source of fiber, which helps with digestive processes.


It is one of the richest cereals in fiber, which also has unsaturated fats and contains potassium, magnesium, calcium, and B vitamins. Due to its large amount of soluble fiber, it helps regulate intestinal transit.

Oatmeal can be included in multiple recipes, so we share 27 healthy recipe ideas so you can enjoy it.



Rice, whether white or brown, is also one of the foods that help us fight heartburn, and with this in mind, we can prepare it with pumpkin and mushrooms.


As for meats, the best way to keep heartburn at bay is white meats such as chicken, but we should consume this without the skin, and preferably baked or steamed and add it to a salad.


Like chicken, turkey meat helps us avoid acidity and we must cook it without fat or many seasonings or spices. We can enjoy it baked or in soups.


Another food that is recommended to consume when suffering from heartburn is fish, preferably steamed or baked. It is important to remember that during pregnancy there are certain types of fish and shellfish that are prohibited, so we must choose safe options such as salmon.



Like other nuts, almonds are a source of vegetable fats and proteins, as well as being a great source of fiber and provide vitamins and minerals, among which potassium, magnesium, phosphorus, and calcium, and vitamin E and group B stand out. They also have a prebiotic effect on our intestine, and can therefore help care for the intestinal flora.

Olive oil

In addition to having a high nutritional value, olive oil can help us calm acidity. By taking a spoonful of it, it acts as a protective film on our stomach, which prevents the effect of gastric acids and helps neutralize the discomfort and burning that they could cause.

Natural yogurt

Food that works to relieve the discomfort of heartburn and also prevent them in the future, is natural yogurt, an essential probiotic that helps us protect our digestive system.

Skim milk (with measure)

Drinking a little skim milk can help reduce the discomfort of heartburn, but it is important not to exceed its consumption because instead of helping it could make it worse.


General recommendations

In addition to making changes to our diet and including the foods we recommend to keep heartburn at bay, there are other things we can do to prevent it from appearing and reduce its symptoms. Some tips are:

•Eat more small meals a day. Instead of eating three times a day in large portions, try eating six or seven times in smaller meals.

•Always accompany meals with water and not other drinks, but try not to drink too much at the time of eating and preferably drink more between meals.

•Stay upright after eating and try not to eat right before bed. If you need to rest, do it sitting down or with your head and back slightly raised.


•Avoid consuming foods that have a lot of spices, as well as fried foods and grilled foods. Preferably everything is boiled, steamed, or baked.

•Avoid those foods that raise the level of acidity, such as very fatty, spicy, and citrus.

•Similarly, avoid drinking beverages such as coffee, soft drinks with caffeine or theine, very sugary drinks, and bubbles, as they also promote burning.

With these tips and our list of foods to keep heartburn at bay, we hope you can reduce its appearance, as well as the discomfort it presents, and enjoy mealtime.


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