Heartburn Diet

Dietary Treatment for Heartburn

In cases of persistent heartburn, you are most likely to be advised to make some changed to your diet and also lifestyle. Below are some which you could utilize.

 
Switch To A Healthy Weight Loss Diet (if overweight)

Obesity will greatly increase your chance of heartburn. Excessive fat on the chest and abdomen is a common contributory factor to GERD and hiatal hernia, which lead to heartburn. So if you are obese (BMI > 30), take steps to reduce your weight which will reduce your risk or symptoms of heartburn. Choose a healthy low calorie diet and customize it by following the eating tips below.

Stop Eating Large Meals

A big meal will extend the stomach and causes a rise in the production of stomach acid. These factors lead to an increased risk of heartburn. Instead of one large meal, choose to have 4-6 small meals or snacks a day, and allow a maximum of 3 hours between eating. In addition, choose foods that are “easier on the stomach” and more easily digested.

Avoid Acidic Food

Reduce the intake of acidic foods such as: tomatoes, tomato-based sauces, citrus fruits, rhubarb, gooseberries, unripe fruit, vinegar and acidic pickles or relishes.

Cut Down On Fatty and Spicy Food

Indigestion happens normally after the intake of fried or very fatty foods, including candy. Reduce the intake on butter, mayo, sausages, salami, pate, meat pies, and full-fat cheese. The same applies to very spicy food such as black pepper, chili peppers, curry, mustard and other hot spices, including raw onions and garlic.

Avoid Carbonated Drinks

Carbonated drink such as soft drinks will cause belching and upward pressure on the lower esophageal sphincter (LES), which will increase the likelihood of heartburn. The best drinks would be water, herbal teas or diluted non-citrus fruit juices. Please also note that some soft drinks such as cocoa, coffee, orange juice) are not helpful for heartburn as they can over-relax the LES, thus encouraging the backward flow of acid from the stomach. Some tea also contains high concentrated caffeine.

Eat More Fiber, Especially Soluble Fiber

Constipation can lead to extra strain on abdominal muscles and increase the risk of heartburn. Prevention would be highly desired and to do that, eat more high-fiber foods such as: oats, apples, pears, dried apricots and vegetables. When increasing fiber intake it’s also important to increase your water intake by at least 40 fl oz a day.

Reduce Alcohol Consumption

Alcohol should be limited or avoided. Take steps to reduce your intake to one unit a day, or avoid it altogether. Alcohol also contributes to unnecessary calories intake and can contribute to overweight.

Other Digestive Tips

Dietitians and alternative health experts also recommend heartburn sufferers to eat (or cook with) digestion-friendly aromatic herbs like basil, chamomile, caraway, dill, fennel, rosemary and thyme. They also recommend that you end each meal with a glass of herbal tea (e.g. chamomile, fennel) to reduce acidity and wind.

Lifestyle Improvements help Reduce Heartburn

There are several lifestyle changes that can help to reduce the symptoms of heartburn. If you’re smoking, then stop smoking. Tobacco smoke increases acidity in the stomach. Other recommended changes include:

Wearing loose-fitting clothes. This is to avoid placing extra strain on your abdomen or chest.  Try to reduce weight lifting.

It is best not to lie down after eating, and also not to eat anything for at least three hours before going to bed. The less there is in your stomach when you come to lie down, the lower the risk of heartburn.

To minimize night-time discomfort, raise the head end of your bed by about 3 inches by using bed-blocks or by placing extra pillows. This helps to prevent stomach acid from regurgitate backwards into the esophagus.