Bland starches

Many starches are bland when they are prepared without added fat, seasoning, or sauces. For instance, plain pasta, rice, baked potatoes, and bread are all considered to be bland foods. When an acidic sauce such as marinara is added to pasta, it becomes a trigger for acid reflux. Adding butter to bread or sour cream to potatoes can drastically increase the fat content, which can then worsen the symptoms of reflux. Instead of adding acidic or high-fat condiments to starchy side dishes, use chicken stock to flavor pasta, rice, or mashed potatoes. Spray butter can be lightly spritzed on baked potatoes, bread, and dinner rolls as well.

Foroutan recommends bland whole grains like oatmeal because they’re high in fiber. Oatmeal might be particularly powerful since its thick, gelatinous texture helps close the esophageal sphincter, so you don’t have as much acid splashing up, Dr. Sonpal adds. He says that oatmeal tends to be a go-to for those who experience acid reflux with their morning coffee because it balances out the highly-acid brew. Additionally, Dr. Sonpal will often turn to other bland starches, like potatoes, to guarantee a relaxed stomach.