Complete Diet for 7 Days If You have Heartburn
In short: if heartburn keeps flaring up, lean on gentle, easy-to-digest foods and smaller portions, and avoid the usual triggers — spicy, fried and very acidic foods. Here's a 7-day heartburn-friendly meal plan to try.
What to choose and what to avoid
- Choose: gentle, easy-to-digest, lower-acid foods — porridge, rice, lean poultry and fish, cooked vegetables, bananas; smaller, slower meals.
- Avoid: spicy and fried foods, citrus and tomatoes, chocolate, coffee and alcohol.
The 7-day heartburn-friendly meal plan
Monday
- Breakfast: porridge with banana and almond milk
- Snack: plain yogurt with honey and a handful of oats
- Lunch: roast chicken breast with mashed potatoes and steamed carrots
- Snack: a handful of unsalted almonds
- Dinner: wholewheat bread with avocado and a boiled egg
Tuesday
- Breakfast: rice porridge with apple and cinnamon
- Snack: cottage cheese with honey
- Lunch: boiled cod with potatoes and steamed broccoli
- Snack: a handful of walnuts
- Dinner: baked zucchini with cottage cheese
Wednesday
- Breakfast: banana smoothie with oats and almond milk
- Snack: plain yogurt with a handful of unsalted cashews
- Lunch: turkey with steamed rice and zucchini
- Snack: applesauce with biscuits
- Dinner: omelette with baby spinach and wholewheat bread
Thursday
- Breakfast: chia pudding with banana
- Snack: a handful of almonds
- Lunch: chicken broth with noodles + baked sweet potato with cottage cheese
- Snack: a slice of wholewheat bread with avocado
- Dinner: baked salmon with rice and cooked carrots
Friday
- Breakfast: porridge with almond milk and honey
- Snack: cottage cheese with blueberries
- Lunch: roast chicken leg with potatoes and steamed vegetables
- Snack: a banana
- Dinner: wholewheat bread with ricotta and pear slices
Saturday
- Breakfast: wheat porridge with honey and a handful of almonds
- Snack: yogurt with fruit
- Lunch: grilled chicken with steamed vegetables and rice
- Snack: a handful of cashews
- Dinner: roasted pumpkin with cottage cheese
Sunday
- Breakfast: smoothie with banana, almond milk and flaxseed
- Snack: oat cookies
- Lunch: roast turkey with rice and steamed spinach
- Snack: apple purée with biscuits
- Dinner: omelette with herbs and wholewheat bread
Everyday tips for heartburn
- Eat smaller portions, slowly, and stick to gentle foods.
- Avoid citrus, tomatoes, chocolate, coffee and alcohol.
- Don't lie down for at least 2 hours after eating.
- Drink plenty of water — but not right after a meal.
- As a supplement, mastic contributes to the normal function of the digestive system; many people chew mastic or add it to a smoothie.
Note: this is general information, not medical advice. Frequent or persistent heartburn can be a sign of reflux (GERD) or an H. pylori infection — if it keeps coming back, see your doctor.
FAQ
| Question | Answer |
|---|---|
| Which foods trigger heartburn? | Common triggers include spicy and fried foods, citrus and tomatoes, chocolate, coffee and alcohol, plus large or late meals. |
| What should I eat with heartburn? | Gentle, easy-to-digest, lower-acid foods in smaller portions — like the 7-day plan above. |
| Does eating before bed make it worse? | It can. Try not to lie down for at least 2 hours after eating. |
| When should I see a doctor? | If heartburn is frequent or persistent, see your doctor — it may be reflux (GERD) or linked to H. pylori. |
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