Heartburn sufferers are everywhere. If you are reading this article you probably have experienced heartburn from time to time. It is normal to have heartburn sometimes. The problem arises when heartburn becomes frequent and persistent and especially when it happens more than twice a week, in which case it can lead to more problems such as ulcers and even esophagus cancer.
Simple stated, heartburn is a digestive issue. It occurs when stomach acid accidentally rise up the esophagus. It’s main symptom is a burning pain burning pain in the chest (lower part of the mid-chest, behind the breast bone, and in the mid-abdomen) that can go from relatively mild to strong (in which case many people may think they are having a heart stroke). Sometimes people with heartburn can feel and taste the acid at the back of the mouth.
Frequent heartburn should be taken care immediately to avoid more problems. Usually a combination of lifestyle changes and some medications can take care of persistent frequent heartburn.
Let’s start with obesity. In addition to increasing the risk of cardiovascular diseases, obesity has a definite effect on the frequency of heartburn. Fat around the abdomen and chest is a contributor to heartburn so a good strategy for alleviating heartburn is to lose weight by switching to a low calorie diet.
One of the main recommendations for a healthy heartburn diet is to avoid foods rich in acids and to switch to low acidic foods. Acid foods to avoid in a heartburn diet include:
-tomato-based foods: spaghetti sauce, salsa, chili, and pizza;
-citrus fruits or juices;
-ketchup and mustard;
-carbonated drinks (sodas);
-vinegar and foods made with vinegar.
Fatty and spicy foods are also to be avoided. So, say bye to
-french fries,
-high fat cheeses,
-garlic and onions,
-peppermint, mint flavors,
-chocolate,
-peppers,
-Indian spices,
So you are probably asking yourself what can I eat for a healthy heartburn diet?
The key to a good heartburn diet is to eat mild, easy to digest food. Foods rich in dietary fiber, especially those high in soluble fiber should be increased in a heartburn diet. This is a diet that I follow for controlling heartburn symptoms.
I only eat fresh fruit at breakfast. Any fruit will make me feel full to start the day and controls my acid reflux symptoms. I eat bananas, apples, and melons. Of course, I stay away from pineapples, mangoes, and any citrus fruit. Making fruit juices is also a great way to add variety to your breakfast. Sometimes I add some nuts to my breakfast for a daily dose of healthy fats.
For lunch and dinner, I go with a lot of salads and dishes with greens and vegetables. The variety of vegetables is enormous out there. You have to look for them and you will find them. I enjoy plates with zucchini, radish, broccoli, cauliflower, English cucumbers, endive, mushrooms, carrots. I ate my vegetables raw but some could be cooked like carrots, zucchini, broccoli and cauliflower.
For more heavy meals you can add pastas, fish, chicken, and meat. Just follow the recommendations stated above about avoiding fatty portions of meats, poultry, and fish, and cook them as plain as possible. Broiling is an excellent way to cook meats and fish for a healthy heartburn diet.
As you can see a heartburn diet is made of simple heartburn foods. Allow plenty of fresh fruits and vegetable and avoid those on the acid range. Some herbs can add some flavor to your cooking (basil, oregano, fennel, rosemary and thyme)
Last but not less important avoid alcohol and caffeine. They worse your heartburn symptoms!!!
Sources:
American Gerontological Association
National Digestive Diseases information Clearinghouse
