Making changes to your diet can help prevent or relieve heartburn. Knowing how and what to eat will help you seize the meal and all that comes with it. After all, every meal and the company around the table should be worth enjoying.
WHEN IT COMES TO CHANGING YOUR DIET, HERE ARE THINGS TO CONSIDER
MOST COMMON FOOD TRIGGERS
Here are the most common trigger foods. 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 van 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.
