Heartburn arises when stomach acid backs up into the esophagus after eating. Acid reflux causes the burning or painful feeling in the upper chest and throat. Frequent heartburn indicates gastroesophageal reflux disease, or GERD. Certain foods or heavy meals may contribute to heartburn. However, antiheartburn foods can help a muscle in the esophagus to prevent acid reflux or reduce excess stomach acid to combat symptoms.
Triggers to Avoid
The esophageal muscle, called the lower esophageal sphincter, relaxes at times and fails to contract after food enters the stomach, allowing stomach acid to rise back up and cause heartburn. Fatty or fried foods, chocolate, mints, coffee, carbonated beverages, alcohol, citrus juices and tomato products may trigger heartburn by relaxing the muscle. Large meals can delay stomach emptying and increase stomach acid production to increase the risk of acid reflux and heartburn.
Fruits and Vegetables
Fruits and vegetables digest rapidly. The stomach does not require excess acid secretion when digesting these fiber-rich foods. Bananas and papaya may have natural antacid effects. Peaches, pears, apples, melons and berries help prevent heartburn. Citrus fruits, however, have an acidic content that promotes heartburn. Most vegetables work well against heartburn, especially when eaten raw or steamed. Stay away from fried vegetables or creamy style vegetables.
Whole Grains
Whole grains, also rich in fiber, develop into a bulky substance and may absorb excess acid during digestion. Whole grains also contain the mineral selenium, which may protect the esophagus from damage. Frequent heartburn can cause abnormal cell changes from Barrett's esophagus, a disorder that can lead to cancer. Eat plenty of whole-grain bread, pasta and cereal as well as oatmeal, brown rice and air-popped popcorn.
Protein
Protein foods help prevent heartburn as long as you focus on lean meats, poultry without skin, fish and low-fat or fat-free dairy products to avoid too much fat content, which may encourage heartburn. Protein helps build and repair muscle tissue and may strengthen the esophageal muscle to help guard against acid reflux and heartburn.
Snacks and Drinks
Enjoy low-fat or nonfat sweets. Eat jellybeans, licorice or other nonfat candies instead of fatty chocolate when you have the urge to snack. Desserts with 3 g or less fat per serving help avoid heartburn. Drink natural fruit juices, except for citrus juices, or decaffeinated, nonmint herbal teas rather than coffee, tea or carbonated beverages.
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