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Heartburn-Foods to Eat, Foods to Avoid

First, here are a few basic facts about heartburn, which has nothing to do with the heart. Heartburn is a burning discomfort from the chest area up to the throat. It can happen when stomach acid refluxes, or flows up, through a valve called the lower esophageal sphincter and irritates the esophagus. Certain foods can trigger heartburn, but you may have a little more food freedom than you think, if you consider the pointers in this slideshow.

Too Much Food

The first thing to think about, in terms of curbing heartburn, isn't this or that specific food. It's the amount of food you eat at a time. When it comes to heartburn risk, the sheer volume of what you eat matters. And this is one case where bigger isn't better. No matter what the food is, how good it looks, or how much you like it, eating too much food at once makes heartburn more likely. Tip: Try using smaller plates to trim your portions.

Eating on the Go: Always eating in a hurry? Shoveling food down is also a no-no, if you want to tame heartburn the three G's -- grab, gulp, and go -- don't make for good digestion and can make GERD (gastro-esophageal reflux disease) symptoms more likely. Heartburn is a GERD symptom. So slow down when you eat if you're concerned about heartburn symptoms.

Fatty Foods: High-fat foods tend to stay in the stomach longer, and the longer they're there, the more likely discomfort can be, And if you're eating big servings of those high-fat foods -- like a lot of fried chicken or chips, -- then you've got a double whammy of two potential heartburn triggers -- too much food and too much fat. You may not have to give up your favorite foods. Preparing them differently could help tame your heartburn. You might be able to bake, broil, grill, or roast some foods instead of frying them. And you could trim extra fat off meat and poultry, and cut the skin off chicken. Little tweaks might trim enough fat to make a difference for heartburn -- and your overall health.

 

Acidic Foods: Acidic foods -- which include tomatoes and products that contain tomatoes (such as tomato sauce and salsa) and citrus fruits (such as oranges, grapefruits, and lemons) -- can trigger heartburn, especially if you eat them by themselves, on an empty stomach. Vinegar is also highly acidic -- not that you're going to eat vinegar by itself, but it's a common ingredient in salad dressings and other dishes. You've got lots of other options for fresh produce besides tomatoes and citrus fruits. Try choosing some other fruits and vegetables. If you do want to have acidic foods, limit the portion size and have something else -- that isn't acidic -- with it. For instance, have a little less tomato sauce and have it with spaghetti and a little meat or vegetables at the same time. Everyone is different, so experiment to find your comfort zone.

                                                                       By...Belinda Yeboah