Heartburn Remedies Acid Reflux (☑ Best Practices) | Heartburn Remedies Acid Reflux Symptomshow to Heartburn Remedies for Start by shopping for the right foods. Then prepare the 1 last update 30 May 2020 them in ways that will help minimize the risk of heartburn, and you can enjoy your meals without triggering acid reflux.Start by shopping for the right foods. Then prepare them in ways that will help minimize the risk of heartburn, and you can enjoy your meals without triggering acid reflux.
At least 60 million Americans have heartburn at least once a month, according to the American College of Gastroenterology. The sour, burning sensation can be a nuisance, but you don't have to give up your favorite foods just because you experience heartburn, or acid reflux, says Oussama Moussan, MD, a gastroenterologist with Digestive Health Specialists in Sunrise, Wash. The way in which you prepare your food is key. Here are some cooking tips for people who suffer the symptoms of acid reflux. Following them can make a big difference in the way you feel when the meal is over.
Shopping for Foods That Won't Cause Heartburn
Stock your refrigerator and pantry with foods that won't provoke heartburn symptoms. First you can go wild at the grocery store over high-fiber foods such as beans, whole grains, and lower-calorie fruits and vegetables. Then look for low-acid versions of acidic foods and beverages, such as orange juice. Pick up broths to use in place of tomato sauces (tomatoes are also acidic and a common heartburn trigger). If you need cooking oils, opt for darker oils, such as sesame — they’re more flavorful, so you can use them more sparingly. In the dairy aisle, choose no-fat or lower-fat versions of products. It’s best to skip the soda aisle and frozen fried foods altogether.
Spice It Right
“Some spices can irritate your stomach lining,” Dr. Moussan says. Many people who have heartburn are bothered by hot spices — black and crushed red pepper, chili powder, Tabasco sauce. Likewise, fresh garlic and onions are known to cause heartburn for some, though you may be able to substitute dehydrated or dried versions (garlic powder and dried onions). You can also add flavor to foods with herbs such as ground cinnamon, basil, dill, parsley, thyme, and tarragon, which don’t usually cause acid reflux symptoms.
Replace Acidic Foods
Heartburn Remedies Foods That Fight Hearbturn (⭐️ Acid Reflux Every Day) | Heartburn Remedies Heartburn Remedieshow to Heartburn Remedies for Heartburn results from too much acid in the stomach, Moussan says, so you don’t want to make it worse by eating foods that are highly acidic, such as tomatoes and citrus fruits (oranges, grapefruit, lemons, pineapple). Some people with heartburn can tolerate small amounts of ketchup, but it may be safer to use reduced-fat mayonnaise or mustard instead. Vinegar is also highly acidic; cider vinegar and rice vinegar, however, are less acidic and may be less likely to provoke heartburn symptoms than regular vinegar.
Go for Low-fat Dairy
The problem with dairy foods is that they can be high in fat, Moussan says. Fat stays in the stomach longer, causing more digestive juices to flow. The juices contain acid, which causes heartburn. It’s important to have some dairy in your diet, but if you have heartburn, you're better off choosing the low-fat or nonfat versions of yogurts, cheeses, and sour cream. When baking, you can use butter substitutes or applesauce in place of the fat. For casseroles that call for cream soup, choose reduced-fat versions.
Trim the Fat
If you have heartburn, you should choose leaner cuts of red meat, such as round, chuck, sirloin, and tenderloin. When buying chicken or turkey, remember that white meat has less fat than dark. Cut any visible fat from your meat, and discard the skin of chicken and turkey, which is pure fat. Besides minimizing the fat content in your stomach, you want to choose lower-fat — and thus lower-calorie — foods because, says Moussan, being overweight also contributes to heartburn.
Lighter Cooking Methods
When you have heartburn, you should prepare your foods with as little fat as possible. Deep-frying and frying are out. Sauté sparingly, or even better, use nonstick sprays instead of butter and oil to coat the pan. To prepare meats and vegetables, try steaming, broiling, grilling, roasting, and microwaving because these methods require little, if any, fat. What about taste? Flavor your cooked meats and vegetables with broths and juices rather than oils and fats.
Portion control is a key to avoiding heartburn. When you eat big meals, the food stays in your stomach longer, Moussan says, just as fatty foods do. The longer the food sits in your stomach, the more your stomach fills with acid that causes heartburn. In addition, says Moussan, when you minimize portion sizes, you may be able to tolerate very small amounts of some heartburn-triggering foods.
Room for Dessert
Just because you experience acid reflux doesn’t mean you have to pass on dessert — but the same rules apply for avoiding heartburn. Opt for lower-fat versions of cakes and ice cream. Chocolate commonly causes heartburn, so you may want to avoid it altogether. Instead, choose desserts made with vanilla or strawberry or reduced-fat peanut butter. Another flavor to beware of is peppermint, which can cause acid reflux symptoms in some people by relaxing the valve between the stomach and the esophagus; you may want to stay away from candy canes and grasshopper pies. But with these few restrictions, you can feel free to indulge in dessert after your meal — a meal that you've done your best to prepare in such a way as to avoid any and all heartburn triggers.