Heartburn symptoms from acid reflex tend to make people look at foods to avoid. However, you have plenty of foods to choose from that provide safety from acid reflux with the added value of taste and nutrition. Acid reflux occurs when an esophageal muscle does not close tightly after eating, causing acid to rise up from the stomach into the esophagus and the burning sensation of heartburn. Certain foods can trigger the problem. Other foods help tighten the esophageal muscle to avoid symptoms.
Lean Meats and Poultry
Choose lean meats and cut off all visible fat when cooking. Fatty meats contribute to acid reflux. Eat chicken and turkey with the skin removed. The protein in lean meats and poultry helps strengthen the muscles in the esophagus, according to the University of Maryland Medical Center. Flavor meats with herbs or garlic and onion in their dried, dehydrated form. Garlic and onions in other forms can aggravate heartburn.
Fish
Eat fish rich in omega-3 fatty acids, which help decrease inflammation and prevent acid reflux. Seafood makes an excellent replacement for meats. At least two servings of fish a week also provide heart-healthy benefits that may include lowering cholesterol. Fish high in omega-3 fatty acids include salmon, tuna, sardines, herring and mackerel.
Fiber Foods
Fruits and vegetables have high amounts of fiber and antioxidants that protect against cell damage from oxidation. Apples, berries, melons, peaches, pears and bananas avoid acid reflux, according to Jackson Siegelbaum Gastroenterology. Don't eat citrus fruits, such as oranges and grapefruit, which can trigger heartburn. Most vegetables provide safety from acid reflux, except fried or creamy style vegetables, which may contribute to heartburn. Whole wheat breads and pastas provide plenty of fiber and can replace refined products. Whole grain cereals and oatmeal provide fiber with protective action against acid reflux. Fiber foods have the ability to make you feel fuller, MayoClinic.com points out. You can eat a lot of fiber foods without the negative effects of more fatty foods that cause acid reflux and indigestion. Fiber foods help prevent overeating, which contributes to heartburn.
Sweets
Focus on low-fat, fiber-rich treats to enjoy a snack or dessert without heartburn. Low-fat or fat-free yogurt with fresh fruit usually provides a sweet taste with no acid reflux. Avoid chocolate and peppermint, which can trigger heartburn. Carbonated beverages also result in acid reflux, but you can enjoy fruit juices, except made from citrus fruits, and diet decaffeinated teas. Herbal teas may also provide relief from heartburn. Drinking plenty of water throughout the day helps prevent acid reflux.
