Breakfast Foods That do Not Cause Heartburn

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  • April 28, 2015

Breakfast is usually the toughest meal of the day for people who are suffering from acid reflux. I already can see a lot of heads nodding in affirmation. Well, the reasons are numerous for struggling with breakfast.

breakfast foodsEvery person who has been diagnosed / suffering with GERD knows how difficult the nights are. Lying down is one of the worst positions for such folks, and majority of them just toss and turn throughout the night in an attempt to find some sleep despite the acid reflux symptoms, burning, bloating and a long list of other related complaints. Spending the entire night in such a manner almost confirms waking up with some amount of heartburn. That probably explains why most of them, more commonly eat antacids for breakfast rather than eating food.

After coming to the breakfast table and a taking a quick look at the menu options (fried eggs, bacon, coffee, orange juice etc), a lot of these folks decide to skip eating because all they can see are foods that will aggravate their heartburn. But breakfast is the most important meal of the day. After all, your body has been fasting for the entire night and it’s been almost 10-12 hours since dinner. Blood sugar levels are dipping and your body is begging you for an energy refill. Add to that the long list of vigorous activities that lie ahead, like exercise, rushing to office or college, getting lots of work done before its time for lunch (next energy refill). It’s a confirmed fact that skipping breakfast guarantees eating more (than what is required) at the next meal. Is there anything else than wolfing down a huge meal hungrily (where you are too busy or impatient to chew your food properly) to aggravate heartburn in GERD patients?

Okay, so what options do such patients have? Luckily, not all hope is lost and many healthy and safe breakfast food options are available that can save you from heartburn and distress throughout the day.

1. Whole grains

Whole grains are definitely a good choice for breakfast because of the dual benefits. They promote good health and also protect the digestive canal against damage by the excessive acid secretion. Whole grains are rich in selenium, and this mineral has a protective effect on the esophageal lining, shielding it from the acid attack in reflux. Besides, these grains provide a large amount of fiber that can maintain the normal health of your intestines and help in effective detox and absorption of cholesterol in the gut. Protection from cardiovascular disorders, stroke, Type 2 diabetes, weight control, and protection from colorectal cancer are some of the bonus benefits.

You could either use whole grain bread, whole grain cereals or opt for oatmeal, the choice is yours.

Another intelligent way of using whole grains is by sprouting them. Consuming them in sprouted state greatly enhances the health benefits. In addition to becoming easier to digest and absorb the nutrients, sprouted whole grains are powerhouses of Vitamin C and useful minerals.

2. Fruits and Vegetables

Fruits and vegetables are another wonderful option for breakfast. They can provide healthy carbs, fiber and are sources of essential vitamins, minerals and anti-oxidants. Antioxidants are the body’s armor against dangerous free radicals that can cause both health disorders and stress related injury and wear and tear to internal tissues and cells. That includes protection from acid related injury to your esophagus.

You can either opt to eat fruits / vegetables by themselves, as freshly prepared juices or by adding them to your whole grain cereals. But keep clear of citrus fruits and tomato, because they aggravate the heartburn for many individuals.

3. Protein

Protein is a good choice for breakfast. It can take a long time to digest, so that means you are going to feel full for longer time and there are lesser chances of overeating during lunch. But when you choose proteins, select only those with minimum fat along. Bacon is a great source of protein, but beware of the grease and fat that comes along with it. Fats require a lot of acid to get digested and that surely is not good news for your acid reflux disorder. If milk suits you, you could opt for skimmed milk and maybe some omelets made with egg whites.

Modify your breakfast menu to suit your reflux disease and maintains your overall health as well.