Are you suffering from heartburn and does it seem like no matter what you eat, heartburn keeps occurring? Anyone suffering from heartburn needs to pay special attention to their diet and learn which foods are safe and which ones to avoid. That’s because according to a survey conducted by the National Heartburn Alliance, 92% of heartburn sufferers studied said food was the primary cause of their discomfort.
Heartburn occurs when the lower esophageal sphincter (LES) — the passageway from your esophagus to your stomach — relaxes inappropriately and food comes back upward, or when the stomach produces too much acid and it is refluxed into the esophagus. This will feel like a heart attack and occurs most frequently while lying down or at night
If you have symptoms of heartburn, before grabbing or ordering foods to fill your stomach, reconsider and think if in turn what you’ll be eating will trigger the onset of your discomfort.
Foods to Avoid That can Trigger or Increase Heartburn:
- Fried (greasy) foods
- High fat meats
- Butter and margarine
- Creamy sauces
- Salad dressings
- Whole-milk dairy products
- Caffeinated beverages
- Carbonated beverages
- Black pepper
- Citrus fruit and juices (e.g. orange, grapefruit)
- Tomato juice
- Garlic and Onions
You can help curb your heartburn by choosing for a low-fat, high-fiber diet that’s heavy on whole grains, fruits and vegetables, and lean meats.
Whole-grain breads and cereals will help you feel full without irritating your stomach. For snacks, reach for graham crackers and pretzels instead of potato chips. Rice, particularly brown rice, is a good choice.
Choose lean cuts of meat, broiled, boiled or baked instead of fried or sautéed in oil or butter. In lunch meats, instead of grabbing the spicy salami, bologna or pastrami, opt for oven-baked turkey or chicken.
Egg whites are better than whole eggs. Feta and goat cheese are easier on the stomach than cheddar and other high-fat cheeses. Also good are cream cheese, sour cream and soy cheeses if they’re low-fat or fat-free. Eat your morning cereal with yogurt instead of milk to moisten it. Milk used to be a heartburn remedy, but actually increases stomach acid, causing rebound pain a short time later.
Fresh ginger acts as an anti-inflammatory and is an age-old remedy for stomach problems of all kinds. You can get your daily dose—2 to 4 grams (more than that can actually cause heartburn)—by steeping ginger in hot water to make tea, chewing a piece of ginger, or using ginger generously when you cook. Aloe vera juice, which you can find in health food stores, is also very soothing, but don’t overdo it. It’s also a laxative.
Additionally, if you suffer from heartburn, how you eat is almost as important as what you eat. That means slow it down, eat smaller portions and wait at least 3 hours before going to bed after mealtime.
If you experience occasional heartburn or frequent stomach problem such as gas or bloating, there are natural digestive aids that may also help. Healthy Choice Naturals Ultra-Zymes is one of the most comprehensive natural digestive aids available. It contains 18 enzymes that go to work fast to help you digest foods easily, and get relief from burning, bloating, gas and heartburn.