Avoiding certain foods or taking antacids can provide heartburn relief, but you can get long-term defense by eating foods that soothe heartburn. Symptoms arise when a muscle in the esophagus fails to contract after food enters the stomach. This allows stomach acid backup, or acid reflux, to occur and results in the burning sensation of heartburn in the chest and throat. Eating foods that protect the esophageal muscle and digest easily help prevent heartburn. Include these foods in your regular diet.
Low-fat Foods
High-fat or fried foods may increase the risk of heartburn by relaxing the esophageal muscle so it does not close properly. Heavy meals slow down digestion, causing more acid secretion by the stomach. The body needs a certain amount of fat for energy and muscle building. Stick to lean meat, skinless chicken or turkey and fish to reduce your fat intake. Choose low-fat or nonfat dairy products over whole milk and whole-milk foods. The protein from these foods helps strengthen the esophageal muscle, according to the University of Maryland Medical Center. High-fat sweets, such as chocolate and cakes, trigger heartburn. Eat low-fat or fat-free snacks and desserts. Nonfat candies, such as red licorice and jellybeans, help prevent heartburn.
Fruits and Vegetables
Add plenty of fruits and vegetables to your daily diet. Fruits and vegetables digest rapidly, and the stomach does not require excess acid secretion. Bananas and papaya may have natural antacid effects to relieve heartburn. Apples, peaches, pears, melons and berries protect you from acid reflux. Avoid acidic fruit such as oranges, grapefruit, pineapple and tomatoes if you find they trigger symptoms. Fresh and steamed vegetables work effectively in an anti-heartburn diet, but avoid fried vegetables or vegetables in creamy sauces. Several servings of fruits and vegetables a day also provide you with healthy nutrients. You may easily add them as sides to your meals or salads and enjoy them throughout the day as snacks.
Whole Grains
Whole grains aid in digestion and may help soak up excess acid in the stomach as they digest. Eat whole-grain cereal for breakfast. Have whole-grain bread or toast with margarine or a little olive oil instead of fatty butter. Oatmeal makes a healthy breakfast or snack. Enjoy whole-grain pasta or brown rice with your meals. Whole grains containing selenium may protect the esophagus from damage, HealthCentral points out. Frequent heartburn over time can cause abnormal cell changes in a disease called Barrett's esophagus, which may lead to cancer if left untreated.
References
- University of Maryland Medical Center: Gastroesophageal Reflux Disease and Heartburn -- Prevention
- HealthCentral: Heartburn Center -- Prevention
- McKinley Health Center: The GERD Diet
- National Digestive Diseases Information Clearinghouse: Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD)
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