Start your day in a GERD-friendly way—and with plenty of protein, too

Does the “most important meal of the day” sometimes trigger acid reflux for you? It’s not uncommon. Not to worry! You can have a tasty, protein-packed breakfast that won’t leave you in pain. Read on for the reasons why morning meals can be problematic, and get ideas and tips to satisfy your morning hunger without igniting your GERD. 

GERD Triggers at Breakfast

If you’re a person who eats a fairly typical breakfast in the morning, you might be surprised to realize how many reflux triggers may be present in the first meal of the day. (Granted, your first meal may not be during typical breakfast hours or consist of typical breakfast-type foods.) Nobody wants to start the day battling reflux. Still, you can drastically reduce the risk by avoiding the major trigger categories: fried/fatty foods, acidic foods, certain beverages, and certain spices. 

What to Avoid and What to Eat Instead For Reflux-Free Breakfasts

Fried and fatty foods 

• fried or deep-fried potatoes (homefries, hashbrowns) - 
• fried bread - bread that’s been fried is part of a traditional English breakfast, and the native American frybread is deep fried. Neither of these is a great option for people with GERD. Regular toast is a better option. 
• Fried eggs - opt for poached, boiled, or scrambled eggs with little added fat. Egg white or pasteurized liquid egg white products can be made into omelets and scrambles;  boost their flavor with herbs and well-tolerated spices.
• fatty meats (sausage, bacon, corned beef hash) - choose ham or Canadian bacon instead, or chicken or turkey sausages, which tend to be lower in fat (these may still be problematic for some people due to their spices)
• cheese - go for very light cheese, if any, in omelets and scrambles, and skip the cheese on breakfast sandwiches, too.

Acidic fruits and juices

• citrus fruits and their juices - there are so many fruits to choose from that aren’t citrus (such as berries, bananas, apples, pears, peaches, plums, etc). If you want juice, consider something like a green juice blend (cucumber, celery, etc.), papaya juice, carrot juice, or mango juice. Although it’s not really juice, coconut water can be refreshing.
• Tomatoes, tomato juice, and tomato sauce - aside from being an occasional ingredient in scrambles and omelets, cooked tomatoes are a staple part of traditional breakfasts in some cultures, and tomato-based sauces are featured in some dishes gaining popularity in the US as breakfast options (such as shakshuka). There isn’t an easy swap for a tomato, so it’s probably best to avoid them if they trigger your reflux. And it probably is obvious, but a Bloody Mary at brunch is off the table—both for tomato reasons and because of the added hot sauce.

Beverages

• Caffeinated drinks (coffee, green tea, yerba mate, energy drinks, some protein drinks, pre-workout drinks, cola) - starting the day with caffeine is common worldwide, but you might consider having decaf, trying low-acid coffee or making sure you aren’t drinking it on an empty stomach. Tea drinkers have a wider array of herbal teas to choose from that will leave you reflux-free.
• Carbonated beverages—While the association between carbonated drinks and reflux is not conclusive, if you feel better by avoiding bubbles, there’s no reason to have them in the morning since there are plenty of other beverage options.
• Chocolate (hot chocolate, chocolate protein drinks, some protein drinks, and smoothies) - chocolate can be a reflux trigger, and you might be surprised by how much chocolate can appear in morning beverages. If it’s a problem for you, select protein beverages in a different flavor and skip smoothies and beverages that contain cocoa powder. 
• Spicy foods and beverages (hot sauce, peppers, cayenne, red pepper flakes, etc)

The Power of Protein in the AM

For several reasons, getting adequate protein in the morning is a good idea for people with GERD (and in general). Protein itself is not a reflux trigger. As long as you make sensible protein choices such as the ones described above, eating a breakfast containing 20+ grams of protein will benefit you. (As always, make sure to discuss dietary changes with your personal physician or dietitian.)  Here are a few ways that more protein in the morning can help you:

• It helps keep you feeling full since protein is the most satiating macronutrient. For example, a light breakfast of whole wheat toast and tea at 7 am won’t last you until lunch. But if you add a boiled egg and a serving of low-fat Greek yogurt sprinkled with berries, you’ve got a balanced meal that will fuel you for hours. 
• Some people can experience reflux relief from losing weight, so it’s helpful to not feel as hungry between meals. Protein also helps preserve lean body mass during weight reduction phases.
• Aside from its role in repairing cells and tissues in the body, protein is also important for building muscle. If you’re exercising regularly and trying to increase the amount of muscle in your body, you must get enough protein. 

Protein-Rich Breakfasts (Hold the Reflux)

Adding more protein to your life doesn’t have to be complicated or boring. Here are some protein-rich recipes that won’t come back to burn you later.

Egg-cellent ideas: 

• GERD-friendly deviled eggs made with yogurt or avocado instead of mayo; you could also make an egg salad with the same mixture and have it on whole-grain toast or in a wrap.
• A vegetable frittata is basically a quiche without a crust—perfect for breakfast, lunch, or dinner!
• An omelet or scramble made with “egg substitute” (liquid egg whites) and one whole egg; incorporate leftover cooked vegetables for a fast and tasty dish. 

Oatmeal reimagined:

• Baked oatmeal is popular among meal-preppers who want a healthy breakfast at the ready. It’s also very customizable: Serve it warm and top with a big dollop of vanilla Greek yogurt for more protein.
• Make your own muesli and eat it sprinkled over yogurt or topped with fat-free or non-dairy milk. It’s lower in sugar than granola and lower in fat as well. You can even add milk and keep it overnight like regular overnight oats.
• Regular hot oatmeal is a staple for GERD diets because it’s high in fiber. Fiber​​ can help with GERD by encouraging healthy digestive system functioning and nourishing your gut microbiome. Boost protein in cooked oatmeal by topping it with a little nut butter, a spoonful of ground flax or chia seeds, stirring in some protein powder or powdered collagen, or pouring on a little ultra-filtered milk (it’s higher in protein than regular milk). 

Protein-packed smoothies:

• It really doesn’t get much easier than a smoothie in the morning! There are plenty of ways to blend up a protein-rich smoothie with low-fat cottage cheese, Greek yogurt, ultrafiltered milk, protein powder, collagen powder, chia seeds, ground flax, nuts, and oats. This Mixed Berry Smoothie is a great basic smoothie to try, but consider adding a scoop of protein powder for a bigger protein punch.
• Add some grain to your smoothie to increase protein while also making it feel like a more substantial meal. Try adding some uncooked old-fashioned oats (or leftover cooked quinoa) for a different take on it. 

Alternative protein sources:

• If you’re craving pancakes, there’s no need to deprive yourself just because you’re looking for a higher protein meal. The internet is overflowing with higher protein pancake recipes using protein powder, cottage cheese, oats, other grains, and other protein ingredients. 
• Tofu or other soy protein foods like scrambles and smoothies can be delicious in breakfast recipes. Soy milk works just as well as dairy milk in overnight oats and pancakes and is one of the few higher-protein plant-based milks. 

1. _{Elkus, G and Wawrzyn, A.R. (2024). How to Make Easy Muesli. The Kitchn. https://www.thekitchn.com/muesli-recipe-260252}
2. _{Moon, J., & Koh, G. (2020). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of obesity & metabolic syndrome, 29(3), 166–173. https://doi.org/10.7570/jomes20028}
3. _{Herdiana Y. (2023). Functional Food in Relation to Gastroesophageal Reflux Disease (GERD). Nutrients, 15(16), 3583. https://doi.org/10.3390/nu15163583}
4. _{Wilson, D. (2024). Low FODMAP Overnight Oats and Chia. FODMAP Everyday. https://www.fodmapeveryday.com/recipes/low-fodmap-overnight-oats-chia/}