Heartburn occurs when an esophageal muscle does not close tightly after you eat, leading to acid reflux. This may cause a burning sensation in the chest and throat. Certain foods can trigger heartburn by relaxing the esophageal muscle. You can reduce symptoms by avoiding those foods. You can also eat more foods that help decrease heartburn and make them a regular part of your diet to prevent and even eliminate symptoms. Over-the-counter medicine also reduces symptoms. If you experience frequent heartburn, see your doctor for dietary advice and prescription medication if necessary.
Whole Grains
Whole-grain foods, rich in fiber, aid the digestive process to avoid gastrointestinal problems that can promote heartburn. The foods also make you feel fuller, so you don't need high-fat foods that can cause indigestion. Whole grains may protect the esophagus with the mineral selenium. Frequent heartburn can damage the lining of the esophagus. Eat whole-wheat bread, cereal and pasta, oatmeal, brown rice, and barley for whole-grain benefits.
Fruits
Fiber-rich fruits digest rapidly. The stomach does not require excess acid secretion for digestion and this reduces the risk of heartburn. Apples, bananas, peaches, pears, berries and melons provide protection in an acid reflux diet. Avoid citrus fruits, such as oranges, grapefruit and pineapple, which may trigger heartburn from acidic contents.
Vegetables
Fresh, steamed and lightly cooked vegetables decrease heartburn symptoms. Vegetables also contain fiber for smooth digestion and less work on the stomach. Avoid fried or creamy vegetables, which may contribute to heartburn. Choose low-fat or fat-free vegetable soups.
Low-Fat Products
Meat, poultry, fish and dairy foods contain protein, which may help strengthen the esophageal muscle to prevent heartburn. Protein helps build and repair muscle tissue throughout the body. Because these foods also contain fat that may contribute to heartburn, choose lean meat, skinless poultry and low-fat or fat-free dairy products. Choose low-fat or fat-free sweets and desserts instead of chocolate or other high-fat snacks. Eat sweets with 3 g or less fat per serving.
Drinks
You may find that coffee or caffeinated soft drinks increase symptoms of heartburn. Try substituting these drinks with decaffeinated, non-mint herbal teas or fresh fruit juice, except citrus juices. Having milk before bedtime may provide a soothing feeling to the stomach, but it can encourage excess stomach acid to cause heartburn in the middle of the night. Drink small amounts of liquid during mealtime to avoid indigestion and get your necessary fluids during the rest of the day. Limit or avoid alcohol, which can also trigger heartburn.
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