Friday 05 August, 2016.
Do you know what heartburn foods to avoid?
Do you just have to live with heartburn?
No! A recent survey conducted by the National Heartburn Alliance (NHBA) showed that 92% of frequent heartburn sufferers point to food as the primary cause of their acid reflux…
So, if a change in diet can help you avoid heartburn, which foods that cause heartburn should you keep off your shopping list?
Heartburn Foods To Avoid
Though heartburn triggers can vary from person to person, certain food and drinks are more prone to allowing stomach acid to splash up into your esophagus, including:
- Meats. Ground beef, marbled sirloin, chicken nugget-style, and chicken/buffalo wings.
- Fats, Oils & Sweets. Chocolate, regular corn and potato chips, high-fat butter cookies, brownies, doughnuts, creamy and oily salad dressings, fried or fatty food in general.
- Fruits, Vegetables & Juice. Orange juice, lemon, lemonade, grapefruit juice, cranberry juice, tomato, mashed potatoes, French fries, raw onion, potato salad.
- Other Beverages. Liquor, wine, coffee, and tea. Carbonated beverages.
- Grains. Macaroni and cheese, spaghetti with marinara sauce.
- Dairy. Sour cream, milk shake, ice cream, regular cottage cheese.
- Mustard, certain spices and vinegar are also common heartburn-causing foods.
- Smoking also plays a large role.
Avoid the foods and beverages above — and eat smaller meals — and you may decrease the amount of reflux from your stomach into the esophagus.
Whilst avoiding foods that cause heartburn can help reduce your occurrences of heartburn, there are a few changes you can make in everyday life that can help your digestion.
- Watch Portion Size. If you have frequent or occasional heartburn, it helps to keep meals in your stomach for as short a time as possible — that means watching portion size.
- Keep a Heartburn and Food Journal. Keep in mind that foods that cause heartburn in one person do not necessarily cause heartburn in another. That’s why it is important to keep a heartburn journal. Make a note of when you feel the burn, what you have eaten and what you did. Discovering what triggers your heartburn, whether it’s eating peppermint, drinking fruit juice, or lying down after a meal is a good way to learn what you need to do differently. I like to use a cool little book like DietMinder Personal Food & Fitness Journal (A Food and Exercise Diary) – makes me feel committed to the exercise.
- Eating Out Correctly. Restaurants definitely offer a few challenges for those with heartburn. But, once you know what your personal heartburn triggers are, eating out can be easier. Remember… Choose low-fat options when you eat out and you’ll will take care of some of the prime heartburn foods to avoid — fatty foods. Eating too much can increase stomach pressure, causing acidic stomach contents to splash back into the esophagus. So when you eat out, avoid big portions or take half your meal home.
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