Oatmeal Breakfast Ideas for Silent Acid Reflux Relief
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Time to read 4 min
Introduction
This article will serve as your comprehensive guide to relieving heartburn with the best foods to consume, easy lifestyle changes to implement, and effective personalized treatments.
It’s a Friday night and you're enjoying a classic meal of pizza, french-fries, and chocolate cake when that familiar burn in your chest begins to arise.
This uncomfortable sensation is known as heartburn and indicates that while that meal was appetizing to the mouth, your esophagus and stomach aren't too happy: our tips can help.
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About Claisen
Claisen is a 100% online platform designed to provide personalized relief for bloating, gas, and heartburn, so you can run stronger and recover faster.
With Claisen, you can skip the guesswork and get instant relief!
Recognizing Heartburn: Causes and Symptoms
That painful burning sensation in the chest known as heartburn is really not in your heart. It occurs due to acid reflux: a process where stomach acid rises into the esophagus—a tube that runs through your chest.
What Are Some Common Risk Factors?
- Acidic meals
- Extra abdominal pressure (for example, due to pregnancy)
- Smoking
- Obesity
How Do I know it’s Heartburn?
Symptoms can vary between individuals. However, according to Cleveland Clinic, some common ones include:
- A sour taste in the mouth
- Regurgitation of food
- Nausea
- Burping
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The Best Diet to Relieve Heartburn
A low-acid, high fiber diet that focuses on lean protein and alkaline foods is best recommended for heartburn reduction. Read more to follow a sample meal plan you can implement in your day-to-day life.
1. Oatmeal
Start the day with a low fat, high fiber breakfast that provides a healthy source of complex carbs.
2. Ginger Tea
Ginger is a natural anti-inflammatory herbicide that is perfect for consumption via your everyday cup of tea.
3. Non-citrus Fruits
Bananas, melons, apples, and pears: perfect for snacking on throughout the day while avoiding the high acidity in citrus fruits.
4. Broth-based Soup
High in water content and easy to digest. Supplement this mid-day meal with our FDA approved probiotic to improve digestion further.
Simple Habits That Beat Heartburn
Wait at least 2 hours after a meal to exercise. Working out any sooner can lead to increased acid reflux and therefore heartburn.
Consuming plenty of water before and during exercise is vital to ensuring acid balance, avoiding dehydration, and aiding in proper digestion.
Tip: Don’t go to bed with a full stomach. Finish your last meal 2-3 hours before bed in order for sufficient digestion and reduced acid levels.
Want more lifestyle tips? Check out our blog post on The 10 Best Strategies to Beat Acid Reflux.
Effective Treatment Options for Heartburn Relief and Future GERD Prevention
Beyond diet and lifestyle, more occasional heartburn may require some type of medication to avoid chronic symptoms, which can lead to GERD (gastroesophageal reflux disease).
- Antacids: Tums and Rolaids are common ones to neutralize stomach acid and work well if you have occasional heartburn.
- H2 Blockers: Also known as histamine receptor antagonists, these common medications reduce stomach acid by blocking the chemical (histamine) that your stomach uses to produce it. Note that they are not always available OTC.
Struggling with Constipation, Heartburn or Bloating? Checkout our other blogs too!
Personalized Heartburn Treatment
Have none of the above treatments been completely effective? Not sure which medication to use? The personalized treatment plans at Claisen are for you.
- Claisen is a gut-health company focused on providing personalized care kits containing science-backed OTC medications and lifestyle guides to individuals with acid reflux, bloating, gas, and other gastrointestinal issues.
Your Path to Lasting Heartburn Relief
Implementing these small, but vital changes can have a drastic impact on your day-to-day life.
Gradually add these strategies into your everyday routine to relieve that constant burn and live a healthy lifestyle.
Key Habits to Remember
- Stick to a low-acid, high fiber diet.
- Remember to exercise with these two things in mind:
- Stay hydrated to relieve reflux and aid digestion.
- Leave a 2 hour window between meals and exercise to prevent heartburn.
- Sleep with your head elevated and stomach empty.
- Figure out which type of medication is right for you; some common medications for heartburn include antacids and H2 blockers.
Key Takeaways:
A low-acid, high-fiber diet rich in lean proteins, non-citrus fruits, and alkaline foods (like oatmeal, bananas, and broth-based soups) can prevent flare-ups, while fatty, fried, caffeinated, and carbonated foods trigger symptoms.
Simple changes, such as waiting 2 hours before exercise, staying hydrated, finishing meals 2–3 hours before bedtime, and elevating the head of the bed, help reduce reflux and nighttime discomfort.
Occasional heartburn can often be managed with antacids or H2 blockers, but frequent symptoms may require a personalized plan (like Claisen’s tailored care kits) to prevent long-term complications such as GERD.
This article and its contents have been medically reviewed by Aditya Jain (MD at Harvard Medical School and Op-Ed Fellow at Doximity).
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Claisen is a 100% online platform designed to provide personalized relief for bloating, gas, and heartburn: perfect for expecting moms looking for safe and effective options.
With Claisen, you can skip the guesswork and get instant relief.
