Why Breakfast is Important for People With Acid Reflux

by Jennifer Mitchell Wilson B.S. Dietetics, Dietitian, Health Professional

Breakfast has long been touted as the most important meal of the day. It signals your metabolism to start firing up and fuels your body to begin the day. Sadly, breakfast is often a frequently skipped meal.

Eating breakfast is even more important for those dealing with acid reflux. So, if you are one of the many “breakfast skippers,” keep reading. I hope to convince you that making this small change can significantly impact your acid reflux — and overall health.

Here are three reasons people with acid reflux should eat breakfast:

1. It can prevent and treat a sour morning stomach.

Not eating at night may help ease nighttime heartburn, but it can leave an empty and acidic stomach come morning. Breakfast helps to buffer the acid in the stomach from doing damage to the gastrointestinal (GI) tract.

2. Breakfast is a good start to eating several small meals per day.

Most people with acid reflux do much better when they separate their meals into smaller, more frequent ones. This prevents eating too much at one time, triggering a reflux episode. Starting the day off with a small, well-balanced meal, can help you make better choices throughout the day.

3. People who eat breakfast tend to eat less throughout the day.

Breakfast skippers tend to overeat later in the day to make up for not consuming a healthy breakfast. This can often lead to weight gain, which is a big trigger for more acid reflux episodes.

Just be sure you consume reflux-friendly breakfast foods, including low acidic fruits, and you should be on the road to feeling better in the morning.

Here are three of my favorite breakfasts that banish the burn and start the day off right.

Yogurt and berry waffles:

  • 1 toasted whole wheat waffle

  • 1/2 cup vanilla Greek yogurt

  • 1/2 cup seasonal berries

Chop waffle into bite sized pieces and layer yogurt and berries over it.

Spinach and cheese omelet:

  • 1 egg

  • 2 egg whites

  • 1/2 cup fresh spinach

  • 1/4 cup grated cheese

Scramble the egg and egg whites together, forming them into an omelet “pocket-like” shape. Fill the pocket with the spinach and cheese and cook until the spinach wilts and the cheese melts. Season with your favorite reflux-friendly seasoning.

Butterscotch breakfast shake:

  • 1 cup unsweetened almond milk

  • 2 tbs PB2 powder (or regular peanut butter or other nut butter)

  • 2 tbs sugar-free butterscotch pudding mix

  • 2 scoops of protein powder

  • 6 to 8 ice cubes

Blend all ingredients for a yummy shake that tastes like a Butterfinger candy bar!

The bottom line

Eating small, frequent meals, including breakfast, throughout the day may be one of the best ways to help alleviate reflux symptoms. Talk with your health care provider about your symptoms and the best options for treatment.

Jennifer Mitchell Wilson
Meet Our Writer
Jennifer Mitchell Wilson

Jennifer Mitchell Wilson is a dietitian and mother of three girls. Two of her children have dealt with acid reflux disease, food allergies, migraines, and asthma. She has a Bachelor of Science in dietetics from Harding University and has done graduate work in public health and nutrition through Eastern Kentucky University. In addition to writing for HealthCentral, she does patient consults and serves on the Board of Directors for the Pediatric Adolescent Gastroesophageal Reflux Association.