Nutrition Articles

8 Ways to Kick Heartburn Out of the Kitchen

Cooking Tips to Stop the Burn


Watch Your Portion Sizes
The larger the portion size, the bigger the load you're placing on your digestive system—which means a greater chance that you'll experience heartburn. Focus on preparing small portions of food made with high-quality, flavorful ingredients to satisfy your palate.

Take Your Time
After you've spent so much time preparing your meal, linger over it and chew each bite slowly to fully experience all of the flavors and textures on your plate. When you take your time eating, you give your brain a chance to fully recognize that you're full, which means you will be less likely to overeat and experience heartburn.

Need some ideas for heartburn-friendly meals? Check out some of our favorite recipes that incorporate the tips above:
Heartburn Friendly Breakfasts
Banana Bread with Walnuts
Sauteed Banana with Yogurt and Honey
Greek Yogurt Berry Parfait
Breakfast Lentils
Heartburn Friendly Lunch Ideas
Spinach-Berry Salad
Florida Shrimp Rolls
Roasted Beet Salad
Veggie Panini
Broccoli Woccoli Salad
Perfect Grilled Turkey Sandwich
Best Tuna Salad

GERD Friendly Dinners
Parmesan Baked Alaskan Cod
Crispy Crusted Baked Chicken Breasts
Rosemary Scallops with Brown Rice
Spinach, Cheese and Ham-Stuffed Chicken Breast
Chick Peas & Spinach
Broccoli, Asparagus and Spinach Casserole
Macaroni Pie

Dessert That Doesn't Hurt
Chocolate Peanut Butter Frozen Greek Yogurt
Mini Apple Tarts
Soft-Serve Banana 'Ice Cream'
No-Bake Graham Cracker Cheesecake
Broiled Pears with Greek Yogurt
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About The Author

Melinda Hershey Melinda Hershey
Melinda has a bachelorís degree in health promotion and education and is an ACE-Certified Personal Trainer. Before working as an editor for SparkPeople, she developed and taught health programs for several non-profit organizations. She enjoys writing, interval training, yoga, and cooking with friends.

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