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Many people experience occasional heartburn or acid reflux. Heartburn is the backflow of stomach acid into the esophagus, and it’s often caused by what you eat. Thankfully, there are certain foods that are known to reduce, relieve, and help heartburn.
If you experience acid reflux more than twice a week, you may have a more serious condition called GERD. Schedule an appointment today.
8 foods that can help heartburn:
1. Whole Grains
Whole grains are grains that retain all parts of the seed (bran, germ, and endosperm). Whole grains can be consumed in their whole form or ground. Compared to other grains, they are better sources of fiber, B vitamins, iron, folate, selenium, potassium, magnesium, and other important nutrients. Whole grains can be complete foods, like popcorn or quinoa, or ingredients in other foods, like whole-wheat flour in bread. The amount of fiber found in whole-grain foods may help absorb stomach acid.
Eat these whole grains: Brown rice, oatmeal, and whole-grain bread
Ginger has medicinal properties and anti-inflammatory properties that make it one of the best digestive aids. It’s alkaline, which means that it falls on the opposite side of the pH scale than acidic foods. The low level of acid eases irritation in the gastrointestinal tract. Ginger has been used throughout history for digestive issues.
Add ginger to: Smoothies, soups, and stir fry
3. Fruits and Vegetables
Almost all fruits and vegetables reduce stomach acid. Root vegetables and green vegetables are high in fiber. Foods that are fibrous make you feel full, cutting down on overeating that may contribute to heartburn.
However, some fruits and vegetables can cause heartburn. Garlic can cause heartburn and upset stomach in those who don’t regularly experience gastrointestinal issues. Those who do may have increased symptoms when eating garlic. Onions stimulate acid production which can lead to heartburn. Both garlic and onions are stronger when raw, but some still experience heartburn after eating them cooked.
Citrus fruits, like grapefruit and orange, are high acidity foods. This acid can relax the esophageal sphincter and cause heartburn. Tomato-based foods, like marinara sauce and ketchup, are also high in acid.
Eat these fruits and vegetables: Sweet potatoes, carrots, beets, asparagus, broccoli, and green beans
There are many benefits of yogurt. It soothes an irritated esophagus and is a good source of protein. Yogurt is also a probiotic, a class of foods that contain live microorganisms that maintain the good bacteria in the body. Probiotics usually contain bacteria that add to the healthy microbes in your gut.
Add yogurt to: Fresh fruit, a smoothie, and baked goods
5. Lean proteins
Eating lean proteins can reduce symptoms. According to the USDA, a lean protein has fewer than 10 grams of total fat and 95 milligrams of cholesterol in a 3.5-ounce serving. The healthiest ways to prepare lean proteins are baked, broiled, poached, or grilled. High-fat meals and fried foods can lead to reflux by decreasing lower esophageal sphincter pressure and delaying stomach emptying.
Eat these lean proteins: Chicken, seafood, tofu, and egg whites
Legumes are a group of vegetables that include beans, peas, and lentils. They’re usually low in fat, have no cholesterol, and are high in nutrients like folate, potassium, iron, and magnesium. Legumes also have beneficial fats and fiber. They’re a good source of protein and a substitute for meat, which has more fat and cholesterol.
Try these recipes: Three-bean salad, couscous with peas and lemon, and lentil soup
7. Nuts and seeds
Nuts and seeds add fiber, nutrients, and healthy monounsaturated fats to your diet. They may also help absorb stomach acid, reducing heartburn.
Eat these nuts and seeds: Almonds, peanuts, chia, pomegranate, and flaxseeds
8. Healthy fats
Though eating too many fatty foods can trigger acid reflux, fat is a necessary nutrient. It’s essential for heart and brain health, but there are different types of fat. Replacing unhealthy fats with healthy fats may help. In addition, healthy fats also promote heart health because they can reduce the amounts of bad cholesterol in the body.
Eat these healthy fats: Avocado, olive oil, walnuts, and soy products
Are you eating these foods that help heartburn, but are still in pain? Are you planning your life around your acid reflux? You should see a doctor if you experience heartburn more than two times per week. Schedule an appointment today.