Healthy Foods For Heartburn

Heartburn commonly occurs due to acid reflux. After you eat, food travels down your esophagus to your stomach. Just before entering your stomach, food must pass through an opening called the lower esophageal sphincter muscle. This muscle opens to let food into your stomach and then closes behind it. In some cases, the muscle remains partially open, allowing stomach acids to seep back into your esophagus. This reflux action causes the burning and pain known as heartburn. The healthiest foods for heartburn are foods that do not trigger reflux. Since everyone can react to foods a little differently, you may need to experiment to discover foods that work for you.

Low-fat Foods

Eating a diet that is low in fat may help reduce your heartburn and improve your overall health. Choose low-fat meats, such as skinless poultry, lean cuts of pork and fish. Other low-fat protein options include soy protein, such as tofu, and rice and bean dishes. When you choose dairy products, opt for low-fat or fat-free varieties. Make low-fat choices when you eat out by asking your server how foods are prepared and substituting healthy choices, such as fruit and salad, for fatty options, such as french fries.

Mildly Seasoned Foods

If you enjoy spicy food, you may want to pass. Spicy foods tend to increase heartburn, so choose mildly seasoned foods instead. This does not mean you have to pass on your favorite Mexican restaurant, just tone down the heat or choose something less spicy. When cooking foods at home, reach for mild herbal spices to season your dishes and pass on chili powder, curry and pepper.

Fruits and Vegetables

Fruits and vegetables are healthy choices for heartburn with just a couple of exceptions. Citrus fruits, such as oranges and grapefruit, and tomatoes may cause heartburn so avoid these if they bother you. Eat fruits and vegetables fresh, canned, frozen or juiced. Serve them with meals and consume them as healthy snacks.

Beverages

Beverages that are less likely to cause heartburn include fruit juice, herbal tea and drinks without carbonation. Caffeinated drinks, citrus juice, tomato juice, sodas and alcoholic beverages can cause heartburn, so avoid these when possible.

Eating Behaviors

Certain eating behaviors can increase heartburn, and making changes might provide relief. Practice healthy eating habits, such as consuming smaller meals throughout the day and eating foods slowly. Remain upright for at least 30 minutes after eating, and do not exercise immediately following a meal. In addition, raise the head of your bed about 6 inches by placing books or bricks under the frame. Keeping your head higher than your stomach can reduce reflux and heartburn.