What Foods Can You Eat With Heartburn?

Heartburn is a burning or tight sensation in your chest and may spread into your stomach, chest and throat. Although occasional heartburn is seldom cause for alarm, frequent symptoms may indicate gastroesophageal reflux disease, or GERD. A healthy diet that supports weight management and excludes foods that commonly trigger symptoms may help prevent or reduce heartburn flareups. For best results, seek specified guidance from your doctor or dietitian.

Low-Acid Fruits and Vegetables

Fruits and vegetables provide lush amounts of vitamins, minerals and disease-fighting antioxidants. As fiber-rich foods, they support digestive health and can help keep you satiated between meals. The University of Maryland Medical Center recommends eating ample amounts of fruits and vegetables while avoiding acidic varieties. Low-acid, antioxidant-rich fruits include apricots, blueberries, raspberries, strawberries, cherries, gooseberries, elderberries, mangos, sweet apples, peaches, plums, cantaloupe, honeydew, bananas and persimmons. Canned pears and peaches, stored in natural juices, are also acceptable. Other than tomatoes and tomato products, which may also be considered fruit products, enjoy a variety of vegetables regularly. Vegetables particularly rich in nutrients include asparagus, spinach, kale, broccoli, cauliflower, string beans, red and green bell peppers, carrots, peas, corn, sweet potatoes and baked potatoes.

Whole Grains

Whole grains provide significant amounts of vitamins, minerals and fiber. They also digest more slowly than processed carbohydrates and have a milder impact on blood sugar levels. Victor Sierpina, author of "The Healthy Gut Workbook: Whole-Body Healing for Heartburn, Ulcers, Constipation, Diverticulosis, and More," suggests balancing higher calorie foods, such as salmon and nuts, with low-glycemic foods, such as whole grains for reduced heartburn symptoms. Whole grains also support healthy blood pressure and cholesterol levels and are associated with improved weight control and reduced risk for heart disease. For best results, replace processed carbohydrates, such as enriched breads, pasta, cereals and snack foods, with whole grain varieties often. Since each grain provides a unique blend of nutrients, consume various types regularly, such as brown rice, wild rice, whole wheat, bulgur, popcorn, barley, spelt and oats. If you have difficulty swallowing, the University of Maryland Medical Center suggests soft carbohydrate options. Soft whole grain foods include soft whole grain breads, oatmeal, barley soup and quinoa.

Lean Protein and Fatty Fish

Protein provides amino acids, which support lean tissue and repair. According to the University of Maryland Medical Center, lean protein sources can help strengthen esophageal and other muscles, which may reduce heartburn symptoms. Since high-fat foods, particularly red meat and other saturated fat sources, may trigger heartburn and increase your risk for heart disease, consume lean sources, such as skinless chicken and turkey breasts, egg whites, tofu, legumes and low-fat dairy products most often. Fatty fish, such as salmon, tuna, halibut, herring, sardines, mackerel and lake trout, provide rich amounts of omega-3 fatty acids---healthy fats known to reduce bodily inflammation. To reap ample benefits of omega-3 fats, consume fatty fish regularly. To prevent added fat and calories, select low-fat cooking methods, such as baking, grilling in light amounts of olive oil or steaming.