Over-the-counter antacids and acid reducers may neutralize or prevent heartburn, but you can reduce or eliminate symptoms by adding certain foods to your regular diet. You may have particular foods that trigger heartburn and learn to avoid them. These foods relax an esophageal muscle so it does not close tightly after eating. This results in the acid reflux that causes the pain or burning in the chest and throat of heartburn. Other foods do not produce the same effect and prevent heartburn.
Fruits and Vegetables
Fiber-rich fruits and vegetables offer healthy alternatives to fatty foods that encourage heartburn. High-fat foods and heavy meals can trigger heartburn by relaxing the esophageal muscle and slowing down digestion to increase stomach acid secretion, according to the McKinley Health Center, University of Illinois at Urbana-Champaign. Fruits and vegetables digest rapidly. Adding more of them to your plate helps to decrease your intake of fats to neutralize heartburn. Avoid citrus fruits, however, which may promote heartburn from the acidic contents. Eat fresh or steamed vegetables instead of frying them or consuming them with creamy additives.
Whole Grains
Whole grains also have high fiber content to help with digestion and avoid heartburn. They satisfy your hunger by providing a full feeling without the negative digestive effects of fatty foods. Whole grains may protect the esophagus through the mineral selenium, HealthCentral notes. Chronic heartburn over time may damage the lining of the esophagus. Healthy choices include oatmeal, oat brain, brown rice, whole-wheat or multi-grain bread, whole-wheat pasta and whole-wheat cereal.
Low-Fat Protein
Protein strengthens muscles in the body and may help reinforce the esophageal muscle to prevent heartburn, according to HealthCentral. Choose lean meat, skinless chicken or turkey and fish to lower fat intake that may contribute to heartburn. Select low-fat or fat-free dairy products instead of whole-milk dairy items.
Snacks and Drinks
Chocolate, high-fat desserts, coffee, caffeinated soft drinks and alcohol often trigger heartburn. You can enjoy sweets by eating low-fat varieties, including low-fat or fat-free cookies, graham crackers and nonfat candies, such as red licorice and jellybeans. Snack on fiber-rich almonds, pistachio nuts and pecans or celery and carrot sticks. Drink fruit juices other than citrus fruit drinks and decaffeinated herbal teas, Jackson Siegelbaum Gastroenterology suggests. Drinking water and other liquids throughout the day avoids dehydration, which increases the risk of heartburn.
Member Comments