Certain foods aggravate heartburn, but other foods provide relief and bring long-lasting benefits. Identifying triggers of heartburn helps to avoid it. Offenders may include high-fat foods, onions, tomatoes, caffeinated beverages and citrus fruits or juices, the Cleveland Clinic explains. You may have your own trigger foods, but healthy foods that reduce heartburn can easily fit into your regular diet.
Protein Strength
Protein may strengthen a muscle valve in the esophagus to prevent heartburn, HealthCentral reports. The valve opens when food enters the stomach and closes to prevent acid reflux. A weakened esophageal valve does not close tightly and allows acid backup. Lean meats, poultry without skin, seafood, nuts, eggs and lentils provide plenty of protein for protection against heartburn.
Digestion
Whole grains fill the stomach with fiber and absorb lots of stomach acid produced during digestion. The foods calm the stomach and prevent acid reflux, according to LoveToKnow. Whole grains also contain valuable vitamins and minerals. The selenium in whole grains may protect against damage to the esophageal lining from too much acid reflux, HealthCentral notes. Whole grains include whole-wheat bread and pasta, oatmeal, brown rice, wild rice and barley.
Natural Antacid
High-fiber fruits and vegetables also combat heartburn, Penn Medicine says. The natural foods regulate the digestive system to prevent stomach acid overproduction and stifle gas and other digestive difficulties that increase heartburn symptoms. Bananas have been used as a natural antacid in folk remedies. Avoid citrus fruits, which have acidic properties, and fried or creamy vegetables that can lead to stomach acid backup.
Choose Low Fat
To replace tempting high-fat or rich foods, eat low-fat choices whenever possible. Low-fat milk, cream or yogurt provide the same taste as whole milk items without the high risk of heartburn. Enjoy low-fat desserts or snacks, with no more than 3 g of fat per serving, instead of heartburn-inducing foods, according to Jackson Siegelbaum Gastroenterology, which also recommends low-fat or fat-free soups over creamy or meaty soups.
Drinks
Warm liquids, such as herbal teas, can replace coffee or other caffeinated beverages that may cause heartburn. Drink decaffeinated, non-mint teas. Natural juices, except fruit juices, also reduce heartburn. Papaya juice contains an enzyme that may help digestion and prevent heartburn. You can reduce heartburn by drinking only small amounts of liquids during a meal, Penn Medicine notes. Drink water or other fluids at other times throughout the day.
