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5 Healthy Breakfast Ideas That Won't Cause Heartburn

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Starting the day off with heartburn is not ideal (to say the least), but for more than 15 million Americans who experience heartburn daily, feeling a post-breakfast burn is a serious reality.

If you have very little time to yourself in the morning but still want to enjoy a healthy meal that won’t cause heartburn, there are actually a lot of healthy breakfast ideas out there! All it takes is a little bit of preplanning the night before.

And speaking of preplanning, if you deal with occasional heartburn, knock it out quickly by keeping a bottle of TUMS Chewy Bites in your purse, glove compartment, or desk for those moments when heartburn does strike. TUMS Chewy Bites have the same extra strength power of TUMS in a crunchy, chewy bite, which makes saying “so long!” to acid indigestion and sour stomach a tasty affair.

Ready to whip up something quick, healthy, and that won’t upset your stomach in the morning? Try whipping up these breakfast ideas this week!

Healthy Breakfast Ideas That Won’t Trigger Heartburn

1. Low-Fat Yogurt With Berries.

While full-fat dairy can be a heartburn trigger, low-fat or fat-free yogurt is usually less likely to trigger heartburn. Pack a Tupperware container with a few scoops of low-fat yogurt, and include a few fresh berries for sweetness. Not only is yogurt full of healthy protein, but it also contains vitamin D and calcium, and many varieties contain gut-healthy probiotics.

2. Whole-Grain Toast With Natural Jam.

Whole-grain bread (the less processed, the better) provides heart-healthy fiber and may also help balance blood sugar. Topping your toast with natural, no-sugar-added jam or jelly can help sweeten things without overloading your morning with sugar, and the simplicity of this breakfast makes it easy to eat on the go. If you typically start your mornings with a doughnut or bagel slathered in full-fat cream cheese and often deal with heartburn, this healthier substitute might just be what you’ve been looking for!

3. Overnight Oats With Apples and Maple Syrup.

. Oatmeal has been shown to lower cholesterol, but the hot version can be a bit difficult to travel with if your mornings are fast-paced. Overnight oats, which is when you mix raw oats with low-fat milk (or a milk substitute) and place the mixture in the fridge overnight, is a travel-friendly substitution. Adding in some apple slices and a little bit of maple syrup for sweetness keeps things natural but super tasty at the same time!

4. Egg White Omelet Cups With Veggies.

Combine egg whites (which provide protein but almost no fat) and a bunch of cut-up veggies (taking care to avoid typical heartburn triggers like tomatoes and onions) in a muffin tin. Bake in the oven, and once cooled, store in the fridge. The next morning, put two or three omelet cups in a microwavable container, and enjoy a protein-packed breakfast whenever you have the time to reheat!

5. Fruit and Spinach Smoothie.

Combine two handfuls of spinach, one handful of strawberries, a cup of low-fat milk or milk alternative, and a cup of ice in a blender. Blend until smooth. Pour into a glass jar, and put in the freezer overnight — this will help your smoothie stay frosty during your morning commute. Including a scoop of low-sugar, low-fat protein powder can amp up the health benefits!