Heartburn-friendly meals: what to choose

A large or rich meal can keep the stomach full for longer and make reflux more noticeable. Common triggers include chilli, fried foods, tomato, citrus, chocolate, peppermint, coffee, alcohol and fizzy drinks, but triggers differ between people. Heartburn may also reflect acid reflux, while ongoing upper-abdominal discomfort can have other explanations such as gastritis or a peptic ulcer. A food diary can separate a true pattern from a one-off episode.

Try porridge, rice, potatoes, vegetables, bananas, melon, soup or grilled lean protein if these suit you. Eat slowly, stop before you feel overly full and leave time between your evening meal and bedtime. Sip water rather than relying on large drinks with meals. Change one suspected trigger at a time, then reintroduce foods carefully so your diet does not become unnecessarily restrictive. If symptoms continue, a pharmacist or clinician can discuss acid reflux medication and check whether a hiatus hernia or another condition is contributing.

Book an assessment if heartburn occurs often, keeps returning despite changes, or causes night waking, reduced appetite or difficulty swallowing. Get urgent help for severe or crushing chest pain, breathlessness, sweating, fainting, vomiting blood, black stools or severe abdominal pain. New symptoms should not be explained by food alone, particularly when they are intense or rapidly worsening.

Ask which foods are worth testing, how to maintain balanced nutrition while avoiding triggers, and whether your symptoms fit acid reflux or need checks for gastritis, ulcer disease or another cause.