Milly Gaines
Heartburn, or acid reflux, is a common condition involving a burning sensation in the chest or throat. It is caused by stomach acid flowing back into the oesophagus, which connects the stomach to the throat. While occasional heartburn is normal, frequent episodes can indicate gastroesophageal reflux disease (GERD), which affects about 20% of people. Dietary and lifestyle changes are the first line of treatment for GERD, and certain foods can help alleviate or prevent heartburn. This article will discuss how to reduce heartburn through diet and explore the foods that can help manage this condition.
How to reduce heartburn with diet
| Characteristics | Values |
|---|---|
| Foods to eat | Lean protein, non-citrus fruits, whole grains, oatmeal, honey, ginger, egg whites, fennel, melons, bananas, low-fat dairy, vegetables |
| Foods to avoid | Fatty foods, fried foods, spicy foods, citrus fruits, tomato sauces, vinegar, chocolate, caffeine, onions, peppermint, carbonated drinks, alcohol, mint-flavoured products, flour-based products, whey protein |
| Eating habits | Smaller, more frequent meals, no lying down after eating, no eating before bed, no vigorous exercise after eating |
| Lifestyle choices | Quit smoking, chew gum in moderation, maintain a moderate weight, wear loose clothing |
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What You'll Learn
Eat low-acid foods like melons, bananas, and oatmeal
Eating low-acid foods is a great way to reduce heartburn. Some foods that are known to be low in acid include melons, bananas, and oatmeal.
Melons are loaded with magnesium, which helps to neutralise acid secretion in the stomach and gives respite to acid reflux. They are also 92% water, which helps to dilute and weaken stomach acid.
Bananas are another great option as they are low in acid and high in alkaline, which can help to neutralise an irritated stomach. They are also rich in pectin, a soluble fibre that helps keep food moving smoothly through the digestive tract. This can help you feel full for longer, so you're less likely to overeat and trigger heartburn.
Oatmeal is a high-fibre food that can help prevent heartburn by keeping you full and satisfied, so you're less likely to snack on foods that could cause acid reflux. It also has the added benefit of absorbing stomach acid, thanks to the presence of both soluble and insoluble fibre. Oatmeal is also a good source of essential nutrients, which can help regulate bowel movements and reduce the chance of regurgitation.
In addition to these foods, other low-acid options that can help with heartburn include leafy green vegetables, root vegetables, yoghurt, and ginger. It's also important to remember to stay hydrated, as water helps dilute stomach acid.
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Avoid fatty and fried foods, which linger in the stomach
Fatty and fried foods are a common cause of heartburn. This is because they linger in the stomach for longer, which increases the risk of stomach acid leaking back up into the oesophagus, causing acid reflux and heartburn.
Acid reflux occurs when the oesophageal sphincter, a muscular tube that lets food pass into the stomach, relaxes and allows food to push back up through the loosened opening. This can cause a burning discomfort in the chest, known as heartburn.
Fatty foods, such as a fatty steak, can trigger heartburn. It is best to limit the use of oil and butter when preparing meals. Try baking, broiling, or grilling your food instead. Lean meats, such as chicken, turkey, or fish, are less likely to cause heartburn.
Low-fat meals are a better option for those prone to heartburn. Choose low-fat or non-fat dairy options, which are less likely to aggravate symptoms than higher or full-fat options. Non-fat milk, for example, can act as a buffer between the stomach lining and acidic stomach contents, providing immediate relief from heartburn.
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Consume lean protein and non-citrus fruits
Lean protein and non-citrus fruits are recommended for reducing heartburn. Lean meats, such as chicken, turkey, and fish, are great sources of protein with a low amount of fat. When preparing these meats, it is best to limit the use of oil and butter and opt for healthier cooking methods such as baking, broiling, grilling, or air frying.
Non-citrus fruits are a good option to reduce or avoid heartburn. Citrus fruits, such as lemons, oranges, limes, and grapefruit, contain high amounts of citric acid, which causes the stomach to produce more stomach acid. This increase in stomach acid can trigger acid reflux and heartburn. Non-citrus fruits, on the other hand, are valuable sources of vitamins, minerals, and fiber, which aid in digestion.
In addition to lean protein and non-citrus fruits, a heartburn-reducing diet should include high-fiber foods, such as whole grains, root vegetables, and green vegetables. These foods make you feel full, reducing the likelihood of overeating, which is a contributing factor to heartburn.
It is also important to limit or avoid high-fat foods, as they take longer to digest and can trigger acid reflux. Instead of fatty meats, opt for lean meats or plant-based sources of protein.
By making these dietary changes and choosing lean protein and non-citrus fruits, you can effectively reduce heartburn and manage your symptoms.
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Eat ginger to increase gastric emptying
Ginger is a well-known digestive aid, with medicinal properties that can help to relieve heartburn. It is a central ingredient in traditional Chinese medicine and has been used for generations to soothe digestive conditions.
Ginger is alkaline in nature, which helps to offset strong stomach acid. It is also anti-inflammatory, which eases irritation in the digestive tract. This is due to the phenolic compounds in ginger, which can reduce inflammation and irritation in the stomach.
Ginger may also support faster gastric emptying. This refers to the movement of food from the stomach to the small intestine, where it continues its journey through the digestive tract. Once food has left the stomach, the stomach no longer needs to produce acid to digest it. So, faster gastric emptying may reduce the likelihood of acid regurgitation, which is when stomach acid flows up into the oesophagus.
A small 2019 study found that taking 1,650 mg of ginger daily for 14 days improved nausea, digestion, and reflux. However, it is important to note that most evidence suggests the opposite, indicating that ginger may worsen acid reflux and gastrointestinal discomfort. This is because ginger relaxes the lower oesophageal sphincter (LES), which could allow stomach acid to flow into the oesophagus.
Ginger is available in powder, capsule, oil, or tea form. You can also add fresh ginger to your food. It is generally safe when consumed in small amounts, but too much ginger can cause stomach upset and other digestive symptoms. It is always best to talk to your doctor before consuming ginger supplements regularly, as they can interact with other medications or cause side effects.
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Avoid trigger foods like spicy and tangy foods, onions, and garlic
Spicy foods, tangy foods, onions, and garlic are common triggers for heartburn. These foods can cause the esophageal sphincter to relax, which delays the digestive process and allows food to sit in the stomach for longer. This increases the risk of acid reflux, which is when acid from the stomach flows backward into the oesophagus.
Spicy foods often slow down digestion, and if your oesophagus is already inflamed, spices can further irritate the tissue. While garlic has many health benefits, it can trigger heartburn by increasing the frequency of acid reflux. Doctors generally advise against eating garlic if you have acid reflux. Raw garlic, in particular, is more likely to cause heartburn.
Onions are another notorious offender when it comes to triggering acid reflux. They cause the lower esophageal sphincter to relax and contain fermentable fibres, which can lead to belching.
To reduce heartburn, it is advisable to avoid these trigger foods. However, moderation is key, and completely eliminating these foods may not be desirable or feasible for everyone. Instead, try to refrain from consuming them late in the evening or at night, as this increases the likelihood of acid reflux when you lie down. It is also beneficial to eat small, frequent meals instead of larger, heavier meals and avoid late-night dinners and bedtime snacks.
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Frequently asked questions
There are several dietary changes you can make to reduce heartburn. Firstly, you should avoid fatty and fried foods, spicy foods, citrus fruits, tomato sauces, vinegar, chocolate, caffeine, onions, peppermint, carbonated drinks, and alcohol. These foods are known to trigger heartburn symptoms. Instead, opt for low-acid foods like melons, bananas, oatmeal, and whole grains. Lean meats, low-fat dairy, and non-citrus fruits are also good options.
Ginger is known to be one of the best digestive aids due to its medicinal properties. It is alkaline and has anti-inflammatory properties, which help to ease irritation in the digestive tract. You can try sipping on ginger tea or adding grated or sliced ginger root to your recipes or smoothies. Non-fat milk can also act as a temporary buffer between the stomach lining and acidic stomach contents, providing immediate relief from heartburn symptoms.
Apart from the aforementioned heartburn triggers, you should also avoid saturated fats and trans fats. Instead, opt for oils like olive oil, sesame oil, and canola oil. Additionally, avoid eating large meals and try to remain upright for at least 2 hours after eating.
Apart from dietary changes, there are some lifestyle changes you can make to help with acid reflux. These include maintaining a moderate weight, quitting smoking, and avoiding vigorous exercise for a couple of hours after eating. If you experience acid reflux more than twice a week, consult a doctor or a gastroenterologist for further advice and treatment options.
