Heartburn is a common digestive problem for many people. It is caused by gastroesophageal reflux disease, or GERD. GERD is a condition where gastric acids rise up the esophagus, the tube that connects the throat and the stomach. These acids can cause a burning sensation in the upper abdomen or lower chest, which is known as heartburn. KidsHealth.org estimates millions of Americans suffer from GERD. You can reduce some of the discomfort associated with heartburn by eating foods that do not cause GERD.
Low-fat Diet
Eat a low-fat diet. You may eat meat, poultry and fish as long as they are low in fat. Trim all visible fat from food before cooking. Bake, broil or grill all meat -- do not fry your food. Drink skim or low-fat milk if you are not lactose intolerant. Read the nutrition labels of all processed foods to be sure you are not eating any hidden fats.
Bland Diet
A bland diet is helpful to prevent heartburn. Avoid eating spicy foods, which may cause heartburn for some people. Don't drink alcohol. Certain mints, like peppermint and spearmint may upset your stomach, as can garlic and onions. Drink decaffeinated coffee and tea, if tolerated. Chocolate may cause GERD for some people. Avoid carbonated beverages. Tomato-based products, like spaghetti sauce, salsa and chili, may produce heartburn. Some citrus fruits can cause acid reflux. You may choose to take a dietary supplement if you feel you are not getting enough vitamin C.
Weight-loss Diet
Lose weight. The National Digestive Diseases Information Clearinghouse lists obesity as a risk factor in developing GERD. Excess fat pushes against the stomach, squeezing acid into the esophagus. MayoClinic.com suggests that you lose weight slowly, only 1 to 2 lbs. per week.
Small Quantities
A diet of small, healthy meals is helpful in preventing GERD so it helps you prevent getting heartburn. Small meals allow the stomach enough time to fully process food before filling up with another meal. Don't lie down after meals, and avoid eating within two hours of bedtime.
Nutrient-dense Food
Eat a diet high in fiber to keep your digestive tract functioning properly. Eat plenty of fresh fruits and vegetables to offer your body plenty of vitamins and minerals necessary for a healthy lifestyle. Fill up on foods that are good for you and that do not cause symptoms of heartburn so you will not be tempted to eat fast food or fatty foods.
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