Princeton University defines heartburn as "a painful burning sensation in the chest caused by gastroesophageal reflux, which is a backflow from the stomach irritating the esophagus." Also known as pyrosis, this condition is common among American adults. According to the Mayo Clinic, when this occurs more than twice a week or negatively affects your life, it is known as gastroesophageal reflux disease or simply GERD. The lower esophageal sphincter is weakened and the stomach acids, and occasionally bile, begin to damage the lining of the esophagus. Recurrent regurgitation and heartburn are the most common symptoms of GERD. Making adjustments to your diet can greatly decrease your symptoms. Recurrent heartburn should not be ignored. If dietary changes do not eliminate your distress, contact your primary care physician or a gastroenterologist for more aggressive treatment, which can include medication or surgery.
Good Food Choices
To avoid heartburn, eat low-fat foods that are baked, grilled, steamed or boiled. Drink a small glass of water after meals to clear the esophagus of stomach acid. Eat small meals several times a day. If you are overweight or obese, eat low-calorie meals and snacks in order to lose weight. If your gastroesoghageal reflux symptoms are severe, you may want to eat a bland diet for 1 to 2 weeks. Applesauce, boiled vegetables, mashed potatoes, unseasoned chicken or lean meat, white bread, broth, pudding and low-fat dairy products are appropriate for a bland diet.
Foods Generally Considered Safe
Fish, eggs, poultry, and lean meats may be eaten in small amounts. Fruits that are not citrus are generally safe in moderation, including bananas, apples, grapes, watermelon, cantaloupe, honeydew, berries, pears, plums, apricots, avocado, figs and dates. Safe vegetables include corn, potatoes, green beans, peas, broccoli, cauliflower, Brussels sprouts, carrots, squash and eggplant. Whole grains are good choices and should include breads such as whole wheat bread and cereals such as oatmeal. It is important to eat an appropriate amount of fiber, and you can achieve this by incorporating beans or lentils into your diet along with fruits, vegetables and whole grains. Your diet should be complemented by low-fat dairy products such as yogurt, cheese and skim or 1 percent milk.
Foods to Avoid
Heartburn sufferers should avoid spicy foods, such as garlic, onions and peppers, and tomato based products such as spaghetti sauce. Avoid irritating fruits and juices such as orange, grapefruit, tomato and mixed vegetable juices. Do not consume soda, as it can bloat your stomach and worsen symptoms. Alcohol and coffee can increase stomach acid. Foods with a high fat content can worsen symptoms, as can any fried foods. Vinegar should be avoided in all its forms, including many salad dressings. Chocolate and minty snacks should also be deleted from your diet.
Other Dietary Recommendations
Do not exercise for two hours after eating a meal. Avoid lying down for 2 hours after eating and do not eat within several hours of bedtime.
