Making changes to your diet can help prevent or relieve heartburn. By learning to make substitutions for common trigger foods as well as simple changes to your eating habits, you can get back to enjoying your meals. After all, every meal and the company around the table should be worth enjoying.
MOST COMMON FOOD TRIGGERS
Here are the most common foods to avoid that may trigger heartburn. Should we say sorry now?
- Chocolate
- Garlic
- Raw onions
- Mints
- Vinegar
- Fried and fatty foods
- Citrus fruits or juices
- Spicy foods
- Ketchup and mustard
- Tomatoes and tomato sauces
MAKE CHANGES TO WHAT YOU EAT
Avoid fatty foods
Opt for lean meats, poultry, fish, or other protein sources; and choose dishes that aren’t fried, greasy, buttery, or heavy in creamy sauces.
Get sauces on the side
When eating out, you can control fat and calories by asking for sauces on the side. Plus, simple condiments like ketchup, mustard, and some dressings might trigger heartburn, so why not get them separate?
Add flavor with herbs
Herbs are a great way to add flavor to your food and replace the triggers in your diet. Try basil, oregano, thyme, rosemary, or cilantro.
Add more fiber to your diet
Fiber helps optimize your digestion, which in turn can assist in avoiding constipation. You can get fiber from whole grains, fruits, beans and legumes.
SUBSTITUTE FOODS THAT TRIGGER HEARTBURN
TRY
Baked, boiled or grilled
Salad
Water
Broth based sauces
Fruit flavored candy or gum
INSTEAD OF
Fried
Fries
Caffeinated sodas or citrus juices
Tomato based sauces
Chocolate
MAKE CHANGES TO HOW YOU EAT
Eat small or regular portions
Skip the Doubles, Triples, and Larges in favor of regular-size items. Think about how a triple-size burger means more calories and more fat, and is bound to set your heartburn aflame.
Smaller, more frequent meals are better
Instead of 3 large meals, eat smaller meals, more frequently. Not only does this put less pressure on your digestive system, but some people find this helps ease their heartburn.
Eat slowly and take time to chew
Relax and enjoy your meal! Eating slowly and taking time to chew your food gives your body time to properly begin digestion. And it means your stomach doesn’t have to work as hard to break down what you’ve eaten.
Don’t overeat
Eating till you’re “stuffed” triggers heartburn. If that means sharing large portions with family and friends, then all the better!
Keep track of what might be causing your heartburn
Knowing what might be causing your heartburn is a huge help, so that you can either avoid those foods or make simple substitutes when you don’t want to deal with heartburn.
For the times when heartburn triggers just can’t be avoided, an over the counter acid reducer can help. PEPCID® works fast to relieve heartburn and controls acid all day or all night.* If taken 15 to 60 minutes before a meal, it can even help to prevent heartburn.
*Based on 9-hour acid control studies during the day and 12-hour acid control studies during the night. Acid control does not imply symptom relief.
