Health Conditions A-Z Digestive Health GERD Heartburn-Easing Foods That Fight GERD If you have gastroesophageal reflux disease (GERD), how you eat is almost as important as what you eat. That means slow it down, no late-night snacks, and don't hit the hay right after meals. But choosing food wisely is also key. By Health.com Editorial Team Health.com Editorial Team An article by 'Health.com Editorial Team' indicates a collaborative effort from our in-house team. Sometimes, several writers and editors may contribute to an article over the years. These collaborations allow Health.com editors to provide you with the most accurate, up-to-date, and comprehensive information available. The editors at Health.com are a dedicated team of experienced health editors, writers, and other media professionals who strive to bring trustworthy and responsible health and medical content to their readers. As a team, we have decades of experience in health journalism, and have worked at legacy publishers and some of the biggest news and media companies in the U.S. health's editorial guidelines Published on April 27, 2015 Share Tweet Pin Email If you have gastroesophageal reflux disease (GERD), how you eat is almost as important as what you eat. That means slow it down, no late-night snacks, and don't hit the hay right after meals. But choosing food wisely is also key.You can curb your GERD by opting for a low-fat, high-fiber diet that's heavy on whole grains, fruits and vegetables, and lean meats.Use this list of foods from the National Heartburn Alliance (plus recipes!) to reduce acid reflux. 01 of 05 Oatmeal If your mornings are hectic, overnight oats are a nutritious and tasty meal that can be ready the moment you wake up. Watch this video to make one or an entire week's worth of breakfasts. 02 of 05 Ginger Rita Maas Fresh ginger acts as an anti-inflammatory and is an age-old remedy for stomach problems of all kinds. You can get your daily dose—2 to 4 grams (more than that can actually cause heartburn)—by steeping ginger in hot water to make tea, chewing a piece of ginger, or using ginger generously when you cook.Try these recipes:• Curried Carrot, Sweet Potato, and Ginger Soup• Chewy Ginger Cookies• Braised Lamb Stew with Ginger• Ginger Pecan Muffins• Mango-Ginger-Strawberry Smoothie 03 of 05 Pasta (hold the red sauce) Yunhee Kim Tomatoes and heavy sauces are a no-no for people with GERD—which rules out a lot of classic Italian dishes (unfortunately). For those with a craving for pasta, the National Heartburn Alliance recommends thin, broth-like sauces. And using a whole-wheat pasta will boost your fiber intake.Try these recipes:• Vegetable Lasagna• Whole-Wheat Pasta With Mushrooms• Tangy Dijon Pasta• Orecchiette With Brussels Sprouts and Hazelnuts 04 of 05 Beans Rita Maas Certain fatty meats, such as ground beef, are thought to trigger heartburn. Beans are an excellent source of protein and fiber and a great alternative to meat. If you have GERD, they should be a regular feature in your diet.Try these recipes:• Classic Jamaican Rice and Peas*• Chorizo White Bean Soup• Pennsylvania Dutch Beans*This recipe contains a small amount of allspice, which may cause GERD to flare. Eliminate it from the recipe if you suspect it will trigger heartburn. 05 of 05 Applesauce Oxmoor House Butter and oil are known to trigger heartburn, but that doesn't mean you have to forgo all your favorite foods. Just substitute applesauce for oil, which will reduce fat and add a shot of fiber to baked goods. A common rule of thumb—use the same amount of applesauce (in cups) as the recipe calls for in oil, but you may need to fine-tune some recipes to get the consistency just right.Try these recipes:• Applesauce Pancakes• Maple-Date-Nut Oatmeal Breakfast Squares• Apple-Cinnamon Granola Was this page helpful? Thanks for your feedback! Tell us why! Other Submit