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Good Foods To Eat If You Have Heartburn

Ginger May Help To Soothe Inflammation In The Esophagus

What Foods To Eat If You Have Acid Reflux/Heartburn ?

Ginger is a fragrant root that is commonly viewed as a stomach-soothing ingredient but this spicy food can actually help with heartburn as well.

“Ginger is a natural anti-inflammatory and can help to reduce the inflammation of the esophagus that is associated with GERD,” registered dietitianKelly Kennedy told INSIDER.

If you find that raw ginger has too much kick to eat by itself, try tossing a tablespoon of freshly grated ginger into a smoothie or adding a few slices of the root to your tea.

What Foods Should You Avoid For Heartburn

The NIH suggests restricting the following foods if you have heartburn.

Foods or drinks with caffeine

Caffeine may increase risk of heartburn in some people. Coffee and some teas can be obvious things to cut out, but chocolate products may also cause irritation because they can have caffeine.

Peppermint

Peppermint can be surprising because some heartburn supplements are mint flavor. However, the NIH suggests avoiding mint flavor if you have heartburn. Instead of drinking mint tea, drink ginger tea. If you want to add an herb that may help with heartburn, parsley may be a good choice.

Fatty or spicy foods

Fatty foods can make food sit in your stomach longer which may increase risk for heartburn. Therefore, choosing foods that are low in fat and with low fat cooking methods may be better tolerated for heartburn relief. Spicy foods may increase the stomachs acid production which can also increase heartburn risk.

Tomato products

Foods And Drinks That Help With Acid Reflux

While certain foods and drinks can trigger acid reflux, there are also several that can help to ease your symptoms:

1. Oatmeal and Whole Grains

Oat and other whole grains, such as whole-grain bread and brown rice, are full of healthy fiber, which promotes digestive health. Whole grains also help you feel fuller longer, which can reduce the risk of overeating.

2. Ginger

Ginger has natural anti-inflammatory properties that can help to reduce the symptoms of acid reflux. Many people also use it to ease stomach upset and indigestion.

3. Lean Meats

Lean meats, such as chicken, turkey, and certain types of fish, are lower in fat than other types of meats and can help to reduce the symptoms of acid reflux. Tofu is also an excellent low-fat protein source.

4. Vegetables

Vegetables, particularly green ones such as broccoli, green beans, asparagus, and leafy greens, can help to lower stomach acid, which can help with acid reflux. Theyre low in factors that can trigger symptoms, including fat and sugar.

5. Noncitrus Fruits

Citrus and other acidic fruits can trigger acid reflux. Certain noncitrus fruits such as bananas and melons can help to ease your symptoms. Bananas coat the lining of your esophagus, which can reduce irritation. Melons are high in magnesium, a mineral found in many over-the-counter antacids that helps to neutralize stomach acid.

6. Herbal Tea

7. Plant-Based Milk

8. Coconut Water

Also Check: What Helps Heartburn When Pregnant

What Are The Symptoms Of Acid Reflux

A big symptom of acid reflux is a burning sensation, otherwise referred to as heartburn, which occurs when acid creeps back up the esophagus from the stomach. That’s why people grasp at their chestthe pain can literally take their breath away.

Since acid is flowing backward, aka up the esophagus, swallowing can be difficult and there could be the feeling that there’s a lump in the throat. But the symptoms don’t stop thereother parts of the body take the heat, too.

There are lots of factors that go into a good night’s sleep, and feeling like your chest is burning isn’t one. Nighttime acid reflux can disrupt sleep, make asthma worse, and may cause coughing, according to the Mayo Clinic. So consuming things that can help prevent these symptoms is key for making sure it doesn’t mess up slumber, which then leads to other adverse effects.

Worst Foods For Reflux

1000+ images about Gerd / Heartburn Diet on Pinterest ...

In general, anything that is fatty, acidic or highly caffeinated should be avoided. The worst foods for acid reflux list includes:

  • Coffee and tea Caffeinated beverages aggravate acid reflux. Opt for teas without caffeine.
  • Carbonated beverages The bubbles expand in your stomach, creating more pressure and pain. Choose plain water or decaf iced tea.
  • Chocolate This treat has a trifecta of acid reflux problems: caffeine, fat and cocoa.
  • Peppermint Dont be fooled by its reputation for soothing the tummy peppermint is an acid reflux trigger.
  • Grapefruit and orange The high acidity of citrus fruits relaxes the esophagus sphincter and worsens symptoms.
  • Tomatoes Also avoid marinara sauce, ketchup and tomato soup theyre all naturally high in acid.
  • Alcohol This has a double whammy effect. Alcohol relaxes the sphincter valve but it also stimulates acid production in the stomach.
  • Fried foods These are some of the worst foods for reflux. Skip the french fries, onion rings and fried chicken cook on the grill or in the oven at home.
  • Late-night snacks Avoid eating anything in the two hours before you go to bed. Also, you can try eating four to five smaller meals throughout the day instead of two to three large meals.

Also Check: What Can Cause Sudden Heartburn

How To Use Ginger To Treat Acid Reflux

Ginger can be peeled, then grated, sliced, diced, or shaved to use when cooking. It can be eaten raw, steeped in water to make ginger tea, or added to soup, stir-fry, salad, or other meals.

One of the chemicals found in ginger is an ingredient in some antacids. Ginger is also available in powder, capsule, oil, or tea form.

The most important thing to remember is to take ginger in moderation. Sticking to around four grams a bit less than an eighth of a cup should be enough to give you some relief without making symptoms worse. You can also split this up and take divided doses throughout the day.

Holistic Dietary Strategies For Gerd

A comprehensive GERD treatment plan must consider additional factors beyond basic dietary changes.

For many people with digestive issues, restoring balance to the bacterial flora in the intestines may be beneficial. Eating fermented and pre-biotic foods might help to achieve this.

People call the bacteria in these foods probiotics. Probiotics may reduce digestive issues by balancing the digestive system as a whole. Prebiotics are foods that are rich in fibers that selectively grow beneficial bacteria.

Foods that contain natural probiotics include:

  • yogurt

Also Check: Why Do I Have Persistent Heartburn

Tomatoes And Citrus Fruit

Fruits and vegetables are important in a healthy diet. But certain fruits can cause or worsen GERD symptoms, especially highly acidic fruits. If you have frequent acid reflux, you should reduce or eliminate your intake of the following foods:

  • oranges
  • tomato sauce or foods that use it, such as pizza and chili
  • salsa

Gerd Diet: Foods That Help With Acid Reflux

GERD DIET. 4 FOODS to EAT when YOU HAVE ACID REFLUX.

Getting a case of acid reflux once in a while isn’t unusual, but some people suffer from burning discomfort, bloating and belching almost every time they eat. About 20% of the population has gastroesophageal reflux disease , a chronic acid reflux condition that’s diagnosed by a doctor.

Normally, the esophageal sphincter protects the esophagus from stomach acid. However, if the sphincter relaxes, food can push upward through the loosened opening and cause acid reflux.

“Diet plays a major role in controlling acid reflux symptoms and is the first line of therapy used for people with GERD,” says Ekta Gupta, M.B.B.S., M.D., gastroenterologist with Johns Hopkins Medicine.

Recommended Reading: Get Rid Of Heartburn Fast

Gerd Diet: The Best Foods For Controlling Reflux

Gastroesophageal reflux disease is characterized by a defective anti-reflux barrier at the gastroesophageal junction, which allows stomach acid to escape back up the esophagus. It affects the entire digestive tract and can cause issues ranging from heartburn and persistent cough to esophagitis, ulcers, and cancer. There are many medications and treatments for GERD, depending on the severity of the disease. Making a few deliberate dietary changes is one of the more simple steps a person who suffers from GERD can take to help lessen these effects.

There are many foods that can increase the production of stomach acid, which in turn amplifies the symptoms of GERD. Some common trigger foods for GERD sufferers are fatty foods, spicy foods, citrus fruits, and caffeine. In addition to other lifestyle changes and medical treatments, avoiding trigger foods can help reduce the effects of GERD. The following items are good options for people who suffer from acid reflux.

Top 15 Heartburn Remedies

Just because heartburn is common doesnt mean you have to suffer with it. Left untreated, frequent acid reflux can develop into more serious health problems. Here are the top 15 heartburn remedies…

Despite humorous commercials touting heartburn remedies with funny words like plop-plop and fizz-fizz, heartburn is no joke. More than 60 million Americans suffer from it at least occasionally, according to the American College of Gastroenterology.Heartburn, also known as acid indigestion, occurs when acidic stomach juices flow backward into the esophagus, irritating the esophageal lining. The resulting pain can be uncomfortable, annoying or excruciating. It can hurt as much as a heart attack, says Paige Hastings, a certified nurse practitioner at The Little Clinic in Nashville, Tenn.But not everyone has such pain you could also feel a bitter or acidic taste in the back of your throat or the awful sensation of food or liquid washing back into your mouth and down the gullet.In fact, frequent heartburn and food sticking in the throat are signs of gastroesophageal reflux disease .Untreated, these problems can lead more serious problems, including strictures , ulcers, cancer and pneumonia, explains Patricia Raymond, MD, a gastroenterologist based in Virginia Beach, Va.

Also Check: Best Over The Counter Medicine For Heartburn Acid Reflux

Foods That Help Acid Reflux

  • Vegetables and non-citrus fruits â Aside from the âbadâ foods listed above, nearly all fruits and vegetables help reduce stomach acid. Theyâre also low fat, low sugar, and provide fiber and important nutrients.
  • Whole grains â High fiber, whole-grains like brown rice, oatmeal, and whole grain breads help stop symptoms of acid reflux. They are a good source of fiber and may help absorb stomach acid.
  • Lean protein â Low-fat, lean sources of protein also reduce symptoms. Good choices are chicken, seafood, tofu, and egg whites. The best ways to prepare them are baked, broiled, poached, or grilled.
  • Beans, peas, and lentils â Along with being good sources of fiber, beans, peas, and lentils also provide protein, vitamins and minerals.
  • Nuts and seeds â Many nuts and seeds provide fiber and nutrients and may help absorb stomach acid. Almonds, peanuts, chia, pomegranate, and flaxseeds are all healthy choices.
  • Yogurt â Not only is yogurt soothing to an irritated esophagus, but it provides probiotics that support your digestive tract. Itâs also good source of protein.
  • Healthy fats â Fat is a necessary nutrient but eating too many fatty foods can trigger acid reflux. Replacing unhealthy fats with unsaturated fats can help. Avocados, olive oil, walnuts, and soy products are good choices for healthy fats.
  • What Is The Best Diet For Gerd

    What foods should you avoid if you have GERD ...

    Diet modification is a fairly easy way to relieve symptoms of GERD and keep you from having frequent, sometimes harmful episodes of acid reflux. Dietary modifications are perhaps the most important modifications one can make if they suffer from GERD, says Jose Lopez, MD, a surgeon at Austin Surgeons in Texas.

    There is no particular diet that is better than any other. For example, a keto or Mediterranean diet may or may not help your GERD symptoms depending on your triggers and lifestyle. Its best to eat intuitively and mindfully, paying attention to how and what you eat to identify how your body feels best. Small, frequent meals are better for GERD than the typical three large meals a day.

    Recommended Reading: Ways To Help Heartburn During Pregnancy

    Understanding Heartburn Vs Indigestion

    To understand more about the discomfort, lets trace the journey of food you just consumed. The moment you have your lunch, the food travels from the oesophagus into the stomach. A little valve that acts as a door to let the food in. This door is the lower esophageal sphincter and is supposed to open one way. This prevents the re-entry of food back into the oesophagus. But for some of us, the door has loose hinges which allow the acid to seep upwards again. Its this acid reflux that causes the burning sensation in the centre of your chest named heartburn.

    Feeling too full, bloating, discomfort, nausea, gas and pain in your upper abdomen further worsen the way you feel. This may be due to indigestion, also known as dyspepsia.

    Brierley Horton Ms Rd

    Let’s face it: Heartburn isn’t a great way to start the day. Mornings can be tough enough without adding that burning pain in your chest that comes after eating certain foods.

    Speaking of which, the standard American breakfast fare doesn’t include a lot of low-acid foods and is often high in fatty foods both of which can trigger symptoms for those with acid reflux or gastroesophageal reflux disease .

    If you suffer from heartburn regularly, and especially after breakfast, you might want to reconsider what goes into your a.m. meal. Here are eight of the best breakfast foods for acid reflux.

    Keep in mind that different foods trigger heartburn for different people. To figure out what works and what doesnt in your diet, try keeping a food log in other words, writing down what you eat and when you have heartburn so you can find the patterns.

    Keeping a food diary is really important to try to determine your triggers, says Starr Steinhilber, MD, an internist and assistant professor of medicine at UAB School of Medicine, adding that caffeine, spicy food, chocolate, peppermint and carbonated beverages are common culprits, and one may affect you more than another.

    Also Check: What Do You Eat When You Have Heartburn

    Ways To Reduce Your Reflux Risk

    A Harvard research team recently reported that many people could avoid this misery by adhering to an anti-reflux lifestyle. The researchers analyzed periodic health surveys over 12 years from more than 40,000 nurses and identified five lifestyle characteristics that helped keep acid reflux at bay.

    The more of these behaviors the nurses adhered to, the lower their risk of developing GERD, the popular acronym for gastroesophageal reflux disease, the most persistent and potentially serious form of acid reflux. Following all five behaviors reduced the overall risk of developing GERD symptoms by 37 percent.

    Avoid Spicy Foods And Keep Some Dazzle In Your Diet With Low

    GERD and DIET. 4 FOODS NOT to EAT when YOU HAVE ACID REFLUX.

    Image: bhofack2/Thinkstock

    The fiery feeling of heartburn is the last way you want to remember a great meal. But when your doctor says you have chronic heartburn caused by gastroesophageal reflux disease , you may worry that a bland and disappointing menu is in your future. “That may not be true,” says Dr. Kyle Staller, a gastroenterologist at Harvard-affiliated Massachusetts General Hospital. “The foods that trigger heartburn are different for everyone.” He suggests keeping a journal to determine which foods cause symptoms.

    Common culprits

    Some foods and ingredients may intensify heartburn, such as spicy foods, citrus, tomato sauces, and vinegar.

    Fatty and fried foods linger longer in the stomach. That may increase stomach pressure and force open the muscles that keep stomach acid out of the esophagus.

    Other common heartburn triggers include chocolate, caffeine, onions, peppermint, carbonated drinks, and alcohol.

    Read Also: How To Get Rid Of Really Bad Heartburn

    Just A Few Dietary Tweaks Can Ease Your Discomfort

    by Shelley Emling, AARP, July 28, 2017| 0

    En español | Heartburn is a condition that many people will experience at least once in their lifetime. More than just a minor nuisance, this uncomfortable burning sensation can sometimes creep up into your throat leaving an unpleasantly bitter taste. The pain caused by heartburn can range from mild to so severe that its sometimes mistaken for heart attack pain.

    And heartburn is a symptom of acid reflux, which occurs when stomach acid flows back up into your esophagus the tube that connects the throat and stomach. In some cases, acid reflux progresses to gastroesophageal reflux disease , or a more serious form of reflux. Common signs of GERD include frequent heartburn, coughing, wheezing, chest pain and regurgitation particularly at night.

    While over-the-counter and prescription medicines are available, lifestyle changes can sometimes help those with only occasional acid reflux. The Mayo Clinic advises losing excess weight, eating smaller meals, and avoiding alcohol and nicotine. But dietary tweaks also can be key when trying to alleviate symptoms.

    Here are five foods to try.

    2. Melons. Like bananas, melons also are a highly alkaline fruit. They are a good source of magnesium, which is found in many medicines for acid reflux. Furthermore, melons have a pH of 6.1, making them only mildly acidic. Especially good are cantaloupe and honeydew melon.

    What The Research Says

    No diet has been proven to prevent GERD. However, certain foods may ease symptoms in some people.

    Research shows that increased fiber intake, specifically in the form of fruits and vegetables, may protect against GERD. But scientists arent yet certain how fiber prevents GERD symptoms.

    Increasing your dietary fiber is generally a good idea. In addition to helping with GERD symptoms, fiber also reduces the risk of:

    Talk to your doctor if you have questions about whether certain foods should be a part of your diet. Foods that help improve acid reflux for one person may be problematic for someone else.

    Working with your doctor can help you develop a diet to control or lessen your symptoms.

    Recommended Reading: Best Heartburn Acid Reflux Medicine

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