Friday, September 30, 2022
HomeEatWhat Can I Eat To Avoid Heartburn

What Can I Eat To Avoid Heartburn

What To Do If Your Diet Is Packed With These Trigger Foods

Worst Foods to Eat with Acid Reflux (GERD, Gastroesophageal Reflux Disease) | How to Reduce Symptoms

Now that you know that these 11 foods may be the reason why you have recurring episodes of acid reflux symptoms, it may be time to change your diet and even your lifestyle. Doing so can greatly reduce the symptoms of this stomach disease and improve your overall health.

Imagine if you quit drinking that glass of whole milk, especially on a full stomach right before bed, or snacked on a few squares of delicious dark chocolate at nights. As enjoyable as these foods taste going down, they dont taste so pleasant coming back up once your symptoms are triggered.

Nighttime heartburn and reflux symptoms can also keep you up during the night and interfere with your sleep. However, some simple changes in food choices can make a whole lot of difference. In addition, the following other lifestyle changes may promote better digestion and help reduce acid reflux:

  • Choose foods that alkalizes in the stomach and aids digestion
  • Eat small portions of food especially at dinner and chew thoroughly
  • Remain in an upright position 2 to 3 hours after eating
  • Eat at least 3 to four hours before going to bed
  • Avoid sleeping on your back
  • Stop or avoid the use of alcohol
  • Exercise to promote digestion
  • Consider taking antacids to reduce the level of stomach acid

A Note About Proton Pump Inhibitors

Proton pump inhibitors are the most effective treatments for chronic acid reflux. Theyre generally considered very safe. They reduce your bodys production of gastric acids. Unlike some other medications, you only need to take them once a day to prevent symptoms.

There are also downsides to using proton pump inhibitors on a long-term basis. Over time, they can deplete vitamin B-12 in your body. Since stomach acid is one of your bodys defenses against infection, proton pump inhibitors can also raise your risk of infection and bone fractures. In particular, they can raise your risk of hip, spine, and wrist fractures. They can also be expensive, often costing more than $100 each month.

Sign Up For Free Updates Delivered To Your Inbox

Join our community and get tips on health, wellness, nutrition, and more.

I hate spam, too. Your email is safe with me. By signing up, you agree to our privacy policy.

Topics
Affiliate Disclosure
You may also like
Postprandial Somnolence: Why a Food Coma Happens

The Many Types of Fiber: Your Guide to Dietary Fiber, Prebiotics, and Starches

Gut Inflammation: 12 Causes

Read Also: Sign Of Heartburn Chest Pain

Foods To Consider Including

Since youll probably need to eliminate certain items from your diet to reduce symptoms of GERD, it may be helpful to know about alternative foods that are less likely to cause problems.

The following replacements may help you avoid symptoms.

Milk products Instead of whole milk and full-fat dairy products, try reduced-fat, low-fat, or fat-free milk, yogurt, cheese, or ice cream.

Alternatively, you can try nondairy options like soy or almond milk, or nondairy ice cream alternatives.

Baked goods Instead of high-fat items like biscuits, croissants, doughnuts, or sweet rolls, try plain bread or rolls, pancakes, waffles, bagels, or low-fat muffins.

Meats and other proteins Instead of fatty meat, fried meat, lunch meat, or sausages, try lean meat, poultry without its skin, fish, tofu, or eggs.

Fruits Instead of citrus fruits like oranges, lemons, limes, and grapefruit, try any other fresh, frozen, or canned fruit or fruit juice that you can tolerate well.

Vegetables Instead of fried or creamed vegetables, onions, tomatoes and tomato products, or vegetable juices, try a variety of other fresh, frozen, or canned vegetables that are prepared without added fat.

Soups Instead of creamy or tomato-based soups, try lean broth-based soups or homemade soups made with lean ingredients, including low-fat or fat-free milk instead of cream.

Heal Gerd With Diet Not Drugs

Pin en Acid Reflux

Your stomach acid is there for a reason. Aside from digesting your food, it protects you from opportunistic bacteria. Without adequate stomach acid levels, you open yourself up to potential bacterial overgrowth in your stomach and parts of your intestines.

If low stomach acid levels can cause serious digestive problems, GERD included, why is the conventional approach to prescribe proton-pump inhibitors which are acid-blocking drugs?

Aside from the fact that acid-blockers will worsen the underlying cause of GERDlow stomach acidPPIs can cause a host of other potential dangers, like:

  • Higher risk of serious gut infections
  • The potential for SIBO, or small intestinal bacterial overgrowth
  • An increased risk of stroke
  • Heart attacks
  • An increased risk of death

Instead of relying on PPIs to mask symptoms without solving the problem , I recommend a three-step approach to healing GERD:

  • Reduce the factors that lead to bacterial overgrowth and low stomach acid
  • Replace stomach acid, nutrients, and enzymes that help digestion and are needed for health
  • Restorebeneficial gut bacteria and heal the gut

Eating the right diet is one crucial component of that approach.

Free eBook

Also Check: What To Do When You Wake Up With Heartburn

Acid Reflux Diet: 8 Foods To Eat & Avoid

Acid reflux, that irritating backflow of stomach acid up into your esophagus, is often triggered by what you eat and drink. Eat the wrong food and youâre sure to feel the burn. Some foods are known to cause reflux more than others.

Quick reminder: If you have heartburn more than twice per week, you may have a more serious condition called GERDschedule an appointment today.

Here are 8 foods to avoid if you have acid reflux, and 8 foods that keep you free from the burn and keep you healthier overall. A win-win!

Vinegar To Cure Heartburn

Vinegar has long been used to get rid of heartburn. Although there is no medical proof of vinegar being a remedy for heartburn, people who use it swear by its efficacy. You too can use vinegar- white or apple cider vinegar- to treat your heartburn but only after diluting it with water. It may or may not give you the required relief from acid reflux but you can know that only after experimenting with it at least once.

Get this:

  • Add the vinegar to your glass of water and mix well.
  • Now have this water.
  • You may have it 2-3 times a day if you dont notice any discomfort.
  • Take it before meals or before bedtime if you cant sleep due to heartburn at night.

Warning: Never use vinegar undiluted. When done so, vinegars acidity may cause damage not only to your esophagus but also to your tooth enamel. Always dilute the vinegar with water before consuming it and wash your mouth with clean water after having it to protect your tooth enamel. If you are not comfortable after having diluted vinegar, immediately stop having it.

Don’t Miss: Taking Baking Soda For Heartburn

Eat This Instead: Other Fruits Veggies And Herbs

Search the internet and you’ll find a host of substitutes for tomato, including peaches, beets and basil. The easiest way to adjust certain recipes is to skip the tomatoes and move on, or get creative with pesto-based or low-fat dairy white sauces.

Experimentation and moderation can help with all of these foods substitutes, Romano says.

“For some, eliminating some of the triggers and then slowly reintroducing them back may allow you to identify if one of the foods above worsens your GERD symptoms,” she says.

Fennel Is A Flavorful Herb That May Help Settle The Stomach

How To Stop Heartburn – 6 Easy Tips To Get Rid Of Heartburn

Fennel is a crunchy herb that looks like a cross between onion and celery even though it’s actually a member of the carrot family.

neutral pH helps settle the stomach. It is a great food for acid reflux and actually seems to improve stomach function through improving gastric motility,” said Dr. Nusbaum.

Fennel can be consumed raw or cooked and its seeds can be used to add flavor to dishes like chicken and fish.

Read Also: Simple Home Remedies For Heartburn

Breakfast Food To Avoid

Acid reflux symptoms may be triggered by spicy foods, fatty foods, fried foods, mint, chocolate, tomato-based foods, onion, garlic, coffee, alcohol, and citrus fruits. Follow these tips to avoid these common breakfast foods:

  • High-fat breakfast meats such as sausage and bacon should be avoided.
  • Omelets, eggs, and hash browns can cause problems because they may be fried in butter or oil, making them high in fat. Some dishes may include onion or spicy peppers.
  • Pastries such as doughnuts may be high in fat and it’s better to choose low-fat options.
  • Orange juice, grapefruit juice, and tomato juice.
  • Bloody Marys are spicy, tomato-based, and contain alcohol, and should be skipped.
  • Coffee and cocoa will affect some people, so you may need to avoid them.

Another factor is simply to have smaller meals, as meals with a larger amount of food and calories can trigger acid reflux.

How To Prevent Acid Reflux And Heartburn

Acid reflux happens when your stomach acid backs up into your esophagus. Your esophagus is the muscular tube that connects your throat and stomach. The most common symptom of acid reflux is a burning sensation in your chest, known as heartburn. Other symptoms may include a sour or regurgitated food taste in the back of your mouth.

Acid reflux is also known as gastroesophageal reflux . If you experience it more than twice a week, you may have gastroesophageal reflux disease . In addition to frequent heartburn, symptoms of GERD include difficulty swallowing, coughing or wheezing, and chest pain.

Most people experience acid reflux and heartburn from time to time. GERD is a more serious condition that affects about 20 percent of Americans. Research in the journal Digestive Diseases and Sciences suggests that rates of GERD are rising.

Learn about steps you can take to prevent acid reflux and heartburn. Lifestyle changes, medication, or surgery may help you find relief.

Anyone can experience occasional acid reflux and heartburn. For example, you may experience these symptoms after eating too quickly. You may notice them after consuming lots of spicy food or high-fat treats.

Youre more likely to develop GERD if you:

  • are overweight or obese
  • have diabetes
  • smoke

Occasional or mild cases of acid reflux can usually be prevented by adopting a few lifestyle changes. For example:

  • fatty or fried foods

Don’t Miss: Best Thing To Get Rid Of Heartburn

Changing Your Eating Habits

Developing healthier eating habits, losing weight if necessary, and avoiding foods that increase symptoms of GERD may make heartburn less likely to occur. Take your spouse or partner along with you when you go to your doctor to discuss diet habits. It will be easier to make changes in your diet if your family understands what you need to do and why.

Changes you may want to make include avoiding chocolate, peppermint, and alcohol. These can all make GERD worse by relaxing the valve between the esophagus and the stomach. It also may be a good idea to eat smaller, more frequent meals.

If you are overweight, lose weight. Being overweight puts additional pressure on your stomach and increases the likelihood of heartburn occurring. Losing just 2.5 to 4.5 kilograms can help.

Certain foods can be associated with reflux. Though they will not cause GERD, eating these foods can make the symptoms worse, and avoiding them can help reduce heartburn. These include citrus fruits, mint , fatty and fried foods, garlic and onions, spicy foods, and tomato-based foods like spaghetti sauce and pizza. Some people notice that their symptoms get worse after drinking coffee, tea, soda, or anything with caffeine. If you notice that your symptoms are worse after eating a specific food, you may want to stop eating it and see if your symptoms get better.

Fruit Juices A Natural Way To Cure Acid Reflux

Foods that can help to reduce Acid reflux

Fruit juices are another drink to help prevent signs of acid reflux. Studies reveal that people who consume fruit juices other than citrus drinks are more likely to have better digestion and controlled production of acid in the stomach.

You can always consume less acidic juices. Options include carrot juice, cabbage juice, aloe vera juice, freshly made watermelon or cucumber juice, beetroot juice, etc.

How to Consume

Fresh fruit juices can be had whenever you like. They are convenient and straightforward to make. A glass full of fresh juice around thrice a week can show significant improvement from acid reflux.

You can also add spices like black pepper and rock salt to add to the flavor of the juice. Try alternate fruit options during the week to avoid any monotony in the flavors.

Don’t Miss: How To Naturally Help Heartburn

The Gerd Diet: What To Eat

Gastroesophageal reflux disease is an incredibly common digestive disorder, affecting almost 30 percent of North Americans.

The distressing symptoms of GERDheartburn, problems swallowing, regurgitation, sore throat, and morehave led many to turn to acid-blocking drugs, which dont solve the underlying problems and can trigger their own set of troubling health issues. However, adopting a GERD diet that supports digestive health and addresses the root causes of GERD can help to heal your gut.

I dont believe theres a one-size-fits-all approach to any diet, but when it comes to heartburn and GERD, there are some foods that will exacerbate symptoms and others that will alleviate them. Find out what to eat and what to avoid as part of a GERD-friendly diet.

Which foods improve GERD symptoms ? Check out this article to find out. #nutrition #chriskresser

Ginger May Help To Soothe Inflammation In The Esophagus

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.

Recommended Reading: Get Rid Of Heartburn Fast

Breakfast Menus For The Acid Reflux Diet

    Robert Burakoff, MD, MPH, is board-certified in gastroentrology. He is the vice chair for ambulatory services for the department of medicine at Weill Cornell Medical College in New York, where he is also a professor. He was the founding editor and co-editor in chief of Inflammatory Bowel Diseases.

    What can you have for breakfast that won’t trigger your acid reflux? Some traditional breakfast favorites are on the list of foods you may want to avoid, including fried food, high-fat meat, and whole-milk dairy products.

    The usual big American breakfast of bacon, sausage, fried omelets, and hash browns will need a makeover. Even coffee, orange juice, and doughnuts can be a problem when you have acid reflux. To enjoy a variety of food that is acid reflux-friendly for breakfast, you can follow this week’s worth of sample menus.

    Eating Apples May Help To Decrease The Frequency Of Heartburn

    Foods to avoid with Acid Reflux, GERD or Heartburn | Prilosec OTC

    Apples are a convenient and healthy snack that can also potentially help to reduce acid reflux symptoms. These fruits are actually packed with pectin, a soluble dietary fiber that’s been found to sometimes decrease the frequency of heartburn.

    “Soluble fiber is needed to help regulate digestion and has been shown to decrease heartburn in somestudies,” registered dietitianJeanette Kimszal told INSIDER. “Apples are also a rich source of minerals calcium, magnesium, and potassium. These nutrients are helpful for lowering stomach acid.”

    You May Like: Natural Ways To Deal With Heartburn

    Diet Changes For Gerd

    Proper treatment of gastroesophageal reflux disease always begins with a visit to a healthcare professional to obtain an accurate diagnosis. It is important to recognize that chronic reflux does not get better on its own. Over-the-counter remedies may provide short-term symptom relief, but can mask an underlying disease if used long-term.

    Symptoms of GERD

    Just about everyone has had heartburn that uncomfortable burning feeling in the chest after eating a heavy meal at some point in their life. But, while occasional heartburn is nothing to worry about, heartburn that occurs more than once a week, becomes more severe, or occurs at night and wakes you from sleep may indicate gastroesophageal reflux disease . And, a visit to the doctor is advised.

    Treatment for GERD may include medications advised by your doctor and certain diet and lifestyle changes. A combination of approaches, and some trial and error, may be necessary.

    Diet and lifestyle changes often begin with what to avoid. These include things that can trigger or worsen symptoms.

    Examples of things to reduce or steer clear of in your diet include:

    • High fat foods
    • Alcohol
    • Citrus and tomato products

    While no proven GERD diet exists, the following foods may help you ease or avoid symptoms.

    Heartburn: Why It Happens

    A muscular ring between the end of the esophagus and the beginning of the stomach normally keeps stomach acid where it belongs — in the stomach. But in people with frequent heartburn, this area, the lower esophageal sphincter muscle , may not prevent stomach acid from splashing up into the esophagus.

    Does this mean you just have to live with heartburn? No! A recent survey conducted by the National Heartburn Alliance revealed that 92% of frequent heartburn sufferers point to food as the primary cause of their digestive discomfort.

    So, if a change in diet can help you avoid heartburn, which foods should you choose to lose to help head off the pain?

    Also Check: How To Get Rid Of Heartburn Before Bed

    RELATED ARTICLES

    Most Popular