Heartburn or acidic reflux is a sort of burning sensation in your lower chest. Contrary to popular belief, heartburn is not actually related to the heart. Instead, it has to do with pressure on your esophagus after eating. Spicy foods are often the instigators of heartburn but there are others as well. Also contrary to popular belief, a glass of milk is not a great solution to heartburn. It can even worsen the symptoms! There is also a connection between the gallbladder and heartburn. There are several ways you can prevent or address heartburn mainly starting with your diet.

These are 15 plant-based recipes to help you prevent and address heartburn! You can also find them on the Food Monster App!


1. Simple Sauerkraut 

Source: Sauerkraut

Sauerkraut (and other fermented foods) is one of the best things you can do for your health and also one of the cheapest. All you need is cabbage, salt, water, and an air-tight jar! This is a very basic recipe by Karen Kitto, but a great place to start. You’ll love topping your burgers, sandwiches, and bowls with your very own homemade sauerkraut!

2. Immunity Boosting Miso Soup 

Source: Immunity Boosting Miso Soup

Serve this soup with steamed short grain brown rice that has been cooked with a little bit of coconut oil for added immune support. Sprinkle with gomasio and pink sea salt for extra yumminess! This Immunity Boosting Miso Soup by Crissy Cavanaugh can be served for breakfast, lunch or dinner and is totally kid-friendly!


3. Simple Fermented Vegetables 

Source: Simple Fermented Vegetables

In order to demystify fermenting, I wanted to share some very basic recipes that I frequently make. The easiest way to start is by using brine and cut up vegetables. Feel free to add the seasoning of your choice. I prefer dill and garlic. Here are 3 basic recipes to get you started with fermenting. These Simple Fermented Vegetables by Daniela Modesto is awesome.

4. Crunchy Fresh Broccoli Quinoa Salad 

Source: Crunchy Fresh Broccoli Quinoa Salad

This fresh Crunchy Fresh Broccoli Quinoa Salad by Christin McKamey is the perfect lunch! It’s also versatile, to meet all of your mealtime needs! It can be rolled up in a soft flour tortilla or sandwiched between rustic bread for a quick and portable lunch that’s light and delicious.


5. Pumpkin Pie Overnight Oats 

Source: Pumpkin Pie Overnight Oats

This Pumpkin Pie Overnight Oats recipe by Danielle Joy tastes like pumpkin pie. It’s topped with a homemade pumpkin butter that takes less than 2 minutes to make! Pumpkins are very low in calories, and they support the immune system. Pecans are rich in magnesium – a mineral known for its anti-inflammatory benefits. They also contain healthy fats and lots of fiber.


6. Hearty Superfood Salad With Arugula, Kale, and Beets 

Source: Superfood Salad with Arugula, Kale and Beets

This delicious Superfood Salad with Arugula, Kale and Beets by Linda Wagner is loaded with superfoods and hearty enough to satisfy even the biggest appetites! With all of these amazing health benefits, this is the perfect time to be eating this salad regularly! It’s your body’s first defense against cold and flu season.

7. Cauliflower Sauce Risotto With Herbs and Kale Chips 

Source: Cauliflower Sauce Risotto with Herbs and Kale Chips

This Cauliflower Sauce Risotto with Herbs and Kale Chips by Juli Novotny is really simple and basic, but it tastes so decadent. The rich, creamy, garlicky sauce is made from a blend of cashews and cauliflower combined with Italian herbs. Want to take this dish to the next level? Stir in some vegan Parmesan and top it with crisp kale chips!


8. Lentil Loaf With Celery Root Mash 

Source: Lentil Loaf and Celery Root Mash

If you’re looking to quench your cravings for meatloaf or simply need an effortless, nutrient-dense recipe that doesn’t disappoint, you need to try out this Lentil Loaf and Celery Root Mash by Gabrielle St. Claire. Lentils can have the same hearty texture as meat and are perfect for recreating classic umami flavors. For a healthier alternative to mashed potatoes, this recipe uses celery root! When mashed, it is starchy and fluffy- just like the cozy mashed potatoes you grew up with.

9. Marinated Chickpea and Artichoke Salad 

Source: Marinated Chickpea Artichoke Salad

This Marinated Chickpea Artichoke Salad by Cora Matheson is an easy, delicious and light salad that fancies your tastebuds and leaves you plenty satisfied, thanks to the protein and fiber from the chickpeas and artichokes. It is so versatile and can be used in so many different ways. A healthy, light and satisfying chickpea salad, combined with artichokes and peppers and dressed in a lightly spiced vinaigrette.

10. Mandarin Orange Almond Muffins 

Source: Mandarin Orange Almond Muffins

These paleo, gluten free and vegan Mandarin Orange Almond Muffins by Daphne Goh incorporate mandarin orange juice and zest into almond meal with a hit of desiccated coconuts and are topped with Chinese almond and some mandarin orange zest. This recipe will result in really tasty, aromatic and nutritious muffins.

11. Healthy and Delicious Black Bean Wraps 

Source: Healthy and Delicious Black Bean Wraps

This healthy and delicious wrap makes for the perfect quick lunch or dinner. These Healthy and Delicious Black Bean Wraps by Carlota Cassou is amazing.

12. Strawberry Upside Down Cakes With Vanilla Bean 

Source: Strawberry Upside Down Cakes with Vanilla Bean

Simple, fluffy vanilla mini cakes are the perfect canvas for sweet and juicy strawberries. Made from a blend of oat flour, millet flour, and arrowroot flour, these cakes are quite moist thanks to applesauce. Serve these individually-sized Strawberry Upside Down Cakes with Vanilla Bean by Courtney West with a cup of your favorite tea.

13. Spicy Mushroom and Walnut Bolognese 

Source: Spicy Mushroom and Walnut Bolognese

Sliced Cremini mushrooms and chopped walnuts alone provide all the texture this hearty bolognese needs. This Spicy Mushroom and Walnut Bolognese sauce by Rita Parente and Andre Nogueira is packed full of flavor, thanks to the balanced mix of herbs, spices, and condiments. Apart from being really quick to make, it is also a great freezer-friendly recipe that’s a life-saver when you work late or don’t feel like cooking.

14. Raw Vegetable and Chickpea Stew With Spicy Orange Cauliflower Couscous 

Source: Raw Vegetable and Chickpea Stew with Spicy Orange Cauliflower Couscous

This spiced Moroccan stew may take some preparation, but it is sure to tantalize your taste buds. All those lycopene rich tomatoes, sprouted chickpeas, dried fruit and vegetables… All married together by traditional flavors of cumin, turmeric, cinnamon and lemon. And if that isn’t enough, it’s also paired with spicy cauliflower couscous with oranges, cranberries and walnuts and a side of kale. Did I also mention it’s raw? This Raw Vegetable and Chickpea Stew with Spicy Orange Cauliflower Couscous really hits the spot.

15. Red Kuri Squash Soup With Cumin 

Source: Red Kuri Squash Soup with Cumin

Red kuri squash is a winter squash with an orange-pink color and a flavor akin to chestnuts. In this Red Kuri Squash Soup with Cumin recipe by Emily von Euw, it’s roasted and pureed into a warming soup that’s thick and creamy. Serve this amazing soup on chilly days, with some fresh avocado toast on the side for dipping.

For more awesome recipes, check out our Food Monster App. With over 15,000 recipes right in the palm of your hand, you’ll always have something delicious and new to try. It’s available for both Android and iPhone, and can also be found on Instagram and Facebook. Full of allergy-friendly recipes, subscribers gain access to new recipes every day. Check it out!

Lead Image Source: Healthy and Delicious Black Bean Wraps