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What Food Is Good For Heartburn Relief

Foods Which Alleviate And Prevent Acid Reflux

Heartburn, Acid Reflux, & GERD- Best Relief Options of Diet, Over the Counter, or Prescription PPI

Looking for a diet to help with acid reflux and Gastrointestinal Reflux Disease ? According to this study, which measured the effect of diet changes on GERD, the following foods could help with acid reflux: whole grains, beans, vegetables , lean fish, lean chicken, and more.

It is a good idea to experiment with different foods to see which ones trigger your own reflux. For more see the article on foods to avoid for acid reflux .

In addition to eating these foods, avoiding spicy, fatty, and salty foods can help. Caffeine and alcohol consumption should also be minimized.

Foods Making Your Heartburn Worse

    If you’ve ever experienced a painful burning feeling in your chest or throat after downing a giant burrito at Chipotle, you’re definitely not alone. About 60 million Americans experience heartburn, or acid reflux, at least once a month, according to the American College of Gastroenterology.

    To fight back, most of us simply pop an antacid and go on with our day. But have you ever noticed that sometimes your symptoms come crawling back, even after you’ve had a TUMS? And then the meds work just fine at other times? If you’re nodding your head “yes,” it’s likely because of what you’ve eaten after self-medicating.

    According to the National Institutes of Health, certain foods exacerbate heartburn and acid reflux symptoms by carrying additional acid into the stomach and up into the esophagus, making you feel even more miserable.

    Not only is this super uncomfortable, over time reflux can damage the esophagus, so it’s important to know how to identify these sneaky culprits so you can nip your heartburn in the bud!

    To help you out, we’ve identified some of the top offenders below.

    Lifestyle Tips For Nighttime Heartburn Relief

  • Steer clear of tight clothes. Tight belts, waistbands, and pantyhose can press on your stomach, triggering heartburn.
  • Strive for a less stressful life. Stress may increase stomach acids, boosting heartburn symptoms.
  • Heavy? Try losing weight. The pressure of excess weight increases the chance stomach acid will backup into the esophagus.
  • Popping antacids more than once a week? You may have GERD, not heartburn, and need more aggressive treatment.
  • Try chewing gum at night. This can boost the production of saliva, which neutralizes stomach acid.
  • Not all “trigger” foods cause GERD symptoms in everyone. Keep track of your symptoms to find your personal triggers.
  • Pregnant? You may experience heartburn or GERD. Talk to your doctor about finding relief.
  • Heartburn worse after exercise? Drink plenty of water. It helps with hydration and digestion.
  • Untreated GERD can radically increase your risk of esophageal cancer. But reflux can be managed. Talk with your doctor.
  • Try keeping a diary or heartburn log to keep track of activities that might trigger incidents.
  • A full tummy can mean a night full of heartburn pain. Wait at least 2-3 hours after you eat before going to bed.
  • Wait for your workout. Don’t want to trigger heartburn? Wait at least two hours after a meal before exercising.
  • Nicotine can cause your esophageal sphincter to relax. If you smoke, kick the habit.
  • Some medicines can worsen reflux. Talk with your doctor about alternatives.
  • Show Sources

    Recommended Reading: How To Get Rid Of Heartburn Acid Reflux

    Consuming Lean Proteins Instead Of Fatty Ones Might Help You To Avoid Triggering Heartburn

    A common dietary trigger of heartburn is consuming excess fat, which can be found in fried foods or certain meats like beef or lamb. Opting for leaner protein sources can potentially help to prevent acid reflux.

    “Choose lean sources of protein like grilled chicken or turkey, egg whites, and even beans or legumes. These protein sources are lower in acid than red meat with very little fat,” registered dietitian Katie Hughes told INSIDER.

    You may also want to bake or broil proteins instead of frying them if you’re trying to avoid triggering acid reflux, as frying foods can increase the fat content of a dish.

    Holistic Dietary Strategies For Gerd

    Easy to Get Home Remedies for Heartburn Relief

    A comprehensive GERD treatment plan needs to 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 prebiotic foods might also help achieve this.

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

    Foods containing natural probiotics include:

    • yogurt

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    Follow A Low Carb Diet

    Growing evidence suggests that low carb diets may relieve acid reflux symptoms.

    In fact, some researchers suspect that undigested carbs may cause bacterial overgrowth and increased pressure inside the abdomen, which could contribute to acid reflux (

    Summary

    Excessive alcohol intake can worsen acid reflux symptoms. If you experience heartburn, limiting your alcohol intake might help ease some of your discomfort.

    Top 10 Heartburn Foods

    Making changes to your diet is a great way to help ease heartburn. You can start by avoiding foods that are likely to worsen your symptoms and then add in other nutritious foods. There are no specific diets for acid reflux, but these top 10 heartburn foods might help:

    Oatmeal

    High fiber foods keep you feeling full for longer. This can stop you from overeating, which might trigger heartburn. Fiber-rich diets have also been linked to lower acid reflux risk. Eating whole grains like oatmeal and whole grain rice can help.

    Sweet potatoes

    Root vegetables like sweet potatoes are great sources of fiber and complex carbohydrates. Try roasting, grilling, or broiling sweet potatoes with other root vegetables like beets and carrots. Roasting brings out sweeter flavors and avoids frying, which can trigger heartburn. Make sure to leave out the garlic and onions, which can be irritating.

    Ginger

    Ginger is well known for its soothing digestive effects. It can help with gas, nausea, and bloating, and its anti-inflammatory, which can help soothe an irritated digestive system. If you normally enjoy coffee, try switching to ginger tea. You can add a slice of fresh ginger to a mug of hot water.

    Melons

    Fruits are part of a healthy diet, but citrus fruits can trigger heartburn. Instead, focus on eating watery fruits like watermelon, cantaloupe, and honeydew. Extra water can help dilute stomach acid and ease your symptoms.

    Chicken broth

    Fennel

    Non-fat milk

    Fresh herbs

    Olive oil

    Lean meats

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    Eating Oatmeal And Whole Grains Can Help Reduce The Acid That Builds Up And Causes Heartburn

    “Acid is the irritating factor in heartburn and the fiber in oatmeal and whole-grain products like whole-grain bread and pasta can help reduce it. The high fiber content of these foods helps to absorb and reduce the acid that builds up and causes heartburn,” registered dietitianEmily Wunder told INSIDER.

    When cooking these whole grains, you may want to avoid pairing them with ingredients that are known to trigger heartburn, like tomato or garlic.

    Ginger May Help To Soothe Inflammation In The Esophagus

    Natural Heartburn Relief – Why Fermented Foods are Better Than Probiotics

    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.

    Read Also: Why Am I Getting Heartburn At Night

    Worst Foods For Reflux

    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.

    Resist The Urge To Overeat Or Eat Quickly

    When it comes to preventing heartburn, watching portion sizes at meals can go a long way. Having a large amount of food in your stomach may put more pressure on the valve that keeps stomach acid out of your esophagus, making acid reflux and heartburn more likely. If you’re prone to heartburn, consider eating smaller meals more frequently. Eating quickly can also be a trigger of heartburn so be sure to slow down and take time to chew food and drink beverages.

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    Elevate The Head Of Your Bed

    In a small study published in the Journal of Gastroenterology and Hepatology, people with night reflux were found to have reduced acid reflux when the head end of their bed was elevated with a 20-centimeter block.

    Using bed risers, wedge pillows, and mattress wedges that fit between the mattress and box spring are some ways to raise the head of the bed.

    Some experts recommend raising the head of the bed by six to eight inches or more. Note, however, that this can cause back and hip discomfort or pain in some people.

    Elevating the head while sleeping is usually only suggested for people with nighttime symptoms or symptoms that prevent them from sleeping.

    Incredible Foods To Soothe Heartburn

    Pin on Living Healthy

    Bananas

    Bananas are low-acid fruit that helps people suffering from acid reflux by coating an irritated esophageal lining and ease discomfort. The richness of natural dietary fibre acts as a potent digestive aid strengthens the digestive system and ward off indigestion. Apart from these, high on potassium and pectin, bananas help in smooth passage of stomach content through the gastrointestinal tract.

    Melons

    Melons like cantaloupe, honeydew and watermelon are mildly acidic food with a pH of 6.1 which is suitable to alleviate acid reflux. Melons are also loaded with magnesium which aids to neutralise the acid secretion in the stomach and gives respite to acid reflux.

    Oatmeal

    The presence of both soluble and insoluble fibre in oatmeal may help ward off acid reflux symptoms. Bestowed with essential nutrients oatmeal keep you satiated, control unwanted hunger pangs, adds bulk to the stool, regularise bowel movements and lessen the chance of regurgitation. Relish wholesome oatmeal with low-fat milk or almond milk both of which are highly alkaline.

    Yogurt

    Yogurt imbued with probiotics, the gut-friendly bacteria helps people with gastrointestinal issues to stimulate the digestion process and boost immune response. The soothing properties aids to keep stomach discomfort and acid reflux at bay. Also Read: Homemade Curd Is A Probiotic And More

    Green Leafy Vegetables

    Ginger

    Chamomile Tea

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    Garlic Onions And Spicy Foods

    Spicy and tangy foods, such as onions and garlic, trigger heartburn symptoms in many people.

    These foods wont trigger reflux in everyone. But if you eat a lot of onions or garlic, track your meals carefully in your diary. Some of these foods, along with spicy foods, may bother you more than other foods do.

    Foods That May Cause Heartburn

    Foods commonly known to be heartburn triggers cause the esophageal sphincter to relax and delay the digestive process, letting food sit in the stomach longer, says Gupta. The worst culprits? Foods that are high in fat, salt or spice such as:

    • Fried food
    • Peppermint
    • Carbonated beverages

    “Moderation is key since many people may not be able to or want to completely eliminate these foods,” says Gupta. “But try to avoid eating problem foods late in the evening closer to bedtime, so they’re not sitting in your stomach and then coming up your esophagus when you lay down at night. It’s also a good idea to eat small frequent meals instead of bigger, heavier meals and avoid late-night dinners and bedtime snacks.”

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    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.

    Eating Spinach Can Potentially Help Reduce Stomach Acidity

    Oatmeal for Acid Reflux – Instant Relief from Heartburn with Oats

    “Spinach is rich in calcium, which increases bone health, and it’s highly alkaline, which helps the stomach to reduce acidity levels,” Scabardi said. Spinach is a versatile ingredient that can be added to recipes or smoothies in order to get the most out of its potentially soothing impact on heartburn.

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

    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.

    More Ways To Avoid Heartburn

    Sometimes it not just what you eat, but how you eat. Check out these tips for taming those searing symptoms.

    Dont slouch when eating. It may be tempting to settle into the cushions and watch TV while inhaling that plate of Buffalo wings. But sitting less than straight while you chow down can encourage gastric juices to head in the wrong direction. Doctors say its also important stay upright for 45 to 60 minutes after eating. If stomach acid does escape, gravity will send that noxious stuff back to where it belongs: your stomach. Liquid and gas want to go to the path of least resistance, Pichetshote says. If youre laying down it can easily go up toward your head. If youre a little more upright, it has to fight gravity to move upward. The same goes for sleeping: Wait at least two to three hours after eating before hitting the sack.

    Find your sweet spot. Overeating is never a good idea. When your stomach is distended and bloated, acid can rise back into the esophagus, triggering symptoms. But an empty stomach can cause problems, too. Go more than three to four hours without a meal or snack, and stomach acid which would usually be used in the digestive process to break down food collects. The best approach? Eat smaller meals and eat slowly. And choose water to wash things down.

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    How You Can Relieve Acid Reflux Symptoms By Eating Or Avoiding Certain Foods

    To help you minimize those uncomfortable acid reflux symptoms, we spoke with registered dietitians Cynthia Sass, MPH, MA, RD, CSSD, Natalie Rizzo, MS, RD, and author of The No-Brainer Nutrition Guide For Every Runner, and Dr. Reezwana Chowdhury, MD, an assistant professor of medicine in gastroenterology and hepatology at Johns Hopkins, to compile a list of foods that either cause, alleviate, and/or prevent acid reflux from brewing.

    The foods that cause heartburn and that you should avoid when you have acid reflux have a few things in common. Foods that sit in the stomach longer can worsen some of the symptoms listed above, says Dr. Chowdhry. We’ll start with ones to avoid, and then mention quite a few that can help.

    Can Certain Foods Or Drinks Help Heartburn

    home remedy for heartburn

    Theres no magical acid reflux, heartburn, or GERD diet that will instantly cure your symptoms. Your best bet is to avoid potential problem foods. Head over to our heartburn myths page to learn more about food and drinks that wont actually help with heartburn.

    That being said, following certain diets can help you stay away from foods more likely to aggravate symptoms. For example, the Mediterranean diet worked well to prevent GERD in one large study8. This diet emphasizes many of the foods that can help prevent heartburn, such as fruits, vegetables, and high-fiber ingredients.

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