Skip to main content

What you eat and how you feel can go hand in hand. Below you’ll find information and tips to help you avoid the burn.

Herbs and Spices

Little Changes

Ideally, we’d all be perfect eaters and in star shape. Realistically, there are some little things we can do to eat healthier. Some may also help reduce heartburn.

  • Eat less
    There’s no question that portions in the U.S. can be overly generous. Only eat until you don’t feel hungry. Eating until you feel really full can trigger heartburn.
  • Eat slowly
    Seems really basic, but it’s true. Eating slowly and taking time to chew your food gives your body time to properly begin digestion.
  • Eat frequently
    Some people find that eating smaller, more frequent meals can help ease their heartburn.
  • Eat plenty of fiber
    Fiber helps optimize your digestion, which in turn can assist you in avoiding constipation. You can get fiber from whole grains, fruits, vegetables, beans, and legumes.
  • Think Herbs
    Science is now discovering what your great-grandma knew instinctively: herbs are a good thing. They’re a delicious way to partially or wholly replace the triggers in your diet without compromising on flavor.
    Some to try: Basil, Oregano, Thyme, Rosemary, Cilantro.
Heartburn Triggers

Swap Out Your Triggers

Heartburn triggers can vary from person to person. Once you've identified yours, see if any of these substitutions help you avoid the burn.

  • Soda or cola
  • Tomato-based sauces
  • Red wine
  • Pepperoni or sausage pizze
  • Citrus
  • Chocolate
  • Non-citrus fruit juices or seltzer
  • Veggie- or broth-based sauces
  • White wine
  • White pizza with veggies
  • Bananas
  • Candy (but not peppermints)


We eat out a lot these days. That can make eating well a bit of a challenge sometimes. Here are some tips that should help for your heartburn when you can't sit down for a relaxing meal at home.

Eating Out


As you may already know, fatty, greasy foods are a common heartburn trigger, as is being overweight. Here are some helpful tips to keep in mind the next time you open a menu.

  • Set the wings free
    Instead of greasy buffalo chicken wings, choose peel-and-eat shrimp.
  • Cream of nothing
    Skip any soup that starts with “Cream of…” and choose broth-based soup instead.
  • Fried = fire
    Instead of fried anything, choose grilled, blackened, roasted, or steamed to help avoid heartburn.
  • On the side
    Control the fat and calories of sauces and dressings by asking for them on the side.
  • Sharing is nice
    If you know the portions are huge, split your main course with a friend.

Fast Food

Next time you need to eat on the go, keep these tips in mind.

  • Order Smalls or Regulars
    Skip the Doubles, Triples, and Larges in favor of regular-size items. One triple-size burger can pack over 1,200 calories and 70+ grams of fat*, bound to set your heartburn aflame.
  • Nix ketchup and mustard
    If ketchup and mustard trigger your heartburn, then order your meal without.
  • Go grilled
    Choose grilled items and skip anything out of the fryer, like french fries, crispy chicken, and fish fillet sandwiches. Fried foods are one of the most common heartburn triggers.
  • Add some green
    Many fast food restaurants offer green salads. Choose them as your main dish or replace your fries with a side salad. Go easy on the dressing and remove tomatoes, if they’re a heartburn trigger for you.

When you're on fire, know which relief won't make you compromise.