Heartburn causes a burning or sometimes painful sensation in the upper chest and throat usually after overeating or eating a certain food. The feeling occurs when stomach acid backs up into the esophagus in a reaction known as acid reflux. Certain foods and beverages may trigger acid reflux and heartburn. You can use antacids or acid-reducing medication to relieve or prevent heartburn and avoid certain triggers. Other foods and drinks can alleviate symptoms when practiced regularly in your diet.
Avoiding Triggers
High-fat and fried foods, chocolate, coffee, carbonated beverages and alcohol are some of the triggers of heartburn. These items can relax a muscle in the esophagus so it does not close properly and allows stomach acid backup. Heavy meals weaken the esophageal muscle and also cause more acid secretion in the stomach during digestion to increase the risk of heartburn. Acid reflux that occurs frequently indicates gastroesophageal reflux disease, or GERD, treatable with medication and dietary changes.
Low-Fat Choices
Low-fat foods and small meals help prevent heartburn. Penn Medicine recommends eating three small meals and three snacks during the day instead of three large meals a day. Eat lean meats, poultry without fatty skin, fish and low-fat or fat-free dairy products to avoid fat intake that can cause heartburn. The protein in these foods may help strengthen the esophageal muscle. Protein helps build and repair muscle tissue.
Easy Digestion
Eat fiber-rich fruits, vegetables and whole grains. They digest easily so the stomach does not require excess acid secretion. Whole grains develop a thick quality when digested and may absorb excess acid in the stomach. Avoid citrus fruits, such as oranges and grapefruit, because their acidic properties can trigger heartburn. Eat vegetables raw or steamed. Avoid fried or creamy vegetables. Enjoy whole-grain bread, cereal and pasta, oatmeal, brown rice, barley and air-popped popcorn.
Drink Replacements
Drink decaffeinated, herbal teas, fresh non-citrus fruit juices, such as apple juice, and water instead of coffee or carbonated beverages. Choose skim milk over whole milk. Avoid chocolate milk or chocolate drinks, which have fatty content. Some people drink milk as a home remedy before bedtime to avoid heartburn in the middle of the night. Although milk has a soothing effect initially, it can encourage acid secretion when you lie down shortly afterward. Wait two to three hours before lying down after drinking milk or having a meal. Skim milk may provide an antacid effect when heartburn strikes and you have no antacids available. Drink only a small amount of skim milk to neutralize acids. Too much may promote acid backup.
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