Heartburn, the burning sensation in the chest and throat that usually occurs after eating, makes it necessary to avoid certain foods or grab antacids for quick relief. Adding particular foods to the diet, however, can avoid the pain of heartburn and even provide a lifelong defense against it. Your diet will not only be nutritious, but also delicious.
Function
A valve-like muscle in the esophagus, which opens to allow food in the stomach, causes acid reflux when it does not shut properly. Acid contents from the stomach rise up into the esophagus and result in heartburn, according to the National Digestive Diseases Information Clearinghouse. Specific foods trigger the reaction by relaxing the esophageal muscle. The trigger foods depend on each person, but common culprits include high-fat or fried foods, garlic, onions, citrus fruits, chocolate, caffeinated drinks and alcohol.
Fiber-Friendly
Foods rich in fiber provide lasting relief from heartburn with protective action in the stomach. Fatty foods or heavy meals make the stomach work harder and use more acid for digestion. Jackson Siegelbaum Gastroenterology recommends whole grains in its gastroesophageal reflux disease diet to treat acid reflux. Whole grain products include whole wheat breads, cereal and pasta, oatmeal, brown rice and barley. Fruits and vegetables also contain fiber that produce a similar reaction and also help clean the digestive tract to reduce acid reflux. Avoid citrus fruits and creamy or fried vegetables, notes Jackson Siegelbaum Gastroenterology.
Protein Protection
Protein may help strengthen the esophageal muscle to prevent heartburn, according to HealthCentral. A heartburn relief diet should not include fatty red meats that promote acid reflux. Choose lean meats, poultry without skin and fish for rich supplies in protein. Grill or broil meat and poultry. Bake, grill or broil fish. Good sources of protein also include eggs, nuts, lentils and dried peas.
Fat Replacements
Satisfy your hunger for fatty foods by eating low-fat or fat-free products. Substitute low-fat or fat-free dairy products for whole milk products. Choose low-fat desserts and snacks instead of eating fatty chocolate, cakes or pies. Low-fat or fat-free yogurt with fresh fruit or popcorn without butter make great desserts and snacks.
Dietary Remedies
Instead of caffeinated drinks that encourage heartburn, try chamomile tea, Health911 advises. Simmer 1 tsp. of licorice root in 1 ¼ cups of water for 10 minutes in a covered pot. Add 2 tsp. of dried chamomile. Steep covered for 10 minutes. Bananas may also provide heartburn protection because of natural antacid substances. Papaya contains an enzyme, papain, which may help digestion to avoid heartburn.
References
- National Digestive Diseases Information Clearinghouse: Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD)
- Jackson Siegelbaum Gastroenterology: Gastroesophageal Reflux Disease Diet
- Jackson Siegelbaum Gastroenterology: Acid Reflux Diet
- HealthCentral: Heartburn Center-Prevention
- Health911: Heartburn
- WDBOH: Can Papaya Remedy Heartburn?
