There is a significant amount of research and debate going on about the role of diet in heartburn. Many people who suffer from chronic heartburn say they can trace some of their heartburn triggers to certain foods they eat.
Since we all have to eat, we need ways to prevent food from triggering our heartburn. The resources below will help guide you through the process of creating a diet plan that will help keep you heartburn free.
First Step: Learn Which Foods Trigger Your Heartburn
Whenever you suffer from frequent heartburn (two or more times a week), it is a good idea to keep a heartburn diary for a week or two to track the foods that may be causing problems.
Knowing Why Some Foods May Be Bad for YouThere are a couple reasons why some foods cause heartburn: 1) When the lower esophageal sphincter (LES) - the valve between your esophagus and your stomach - relaxes when it shouldn't; or (2) when the stomach produces too much acid.
When the LES is the culprit, food and stomach acid come back up into your esophagus. Some of the foods that can relax the LES include:
- Fried (greasy) foods
- High-fat meats
- Butter and margarine
- Creamy sauces
- Salad dressings
- Whole-milk dairy products
- Caffeinated beverages (e.g., soft drinks, coffee, tea, cocoa)
Foods that may stimulate acid production and increase heartburn include:
- Caffeinated beverages
- Carbonated beverages
- Spicy foods
- Citrus fruit and juices (e.g., orange, grapefruit)
- Tomato-based products
Other possible connections between heartburn and food are when you eat and how much you eat. Eating too close to bedtime or eating too large of a meal later at night can contribute to nighttime heartburn. For more information, read about preventing nighttime heartburn.
It is important to remember that everyone is different, so keeping a heartburn diary will be helpful in determining which specific foods are problems for you.
Learning Which Foods Are Better
As mentioned above, everyone is different. What may be a problematic food for others may not cause you any distress, and what may be a safe food for others may cause you heartburn every time you eat it. Again, this is why keeping a heartburn diary is important.
There is a list of foods least likely to cause heartburn and a list of foods that can be eaten only in moderation. These are by no means complete lists, but they are good starting points to use with a heartburn diary to create your acid-reflux diet.
Some "safe" foods include:
- Fresh juice and fruit juices (not citrus)
- Vegetables (e.g., baked potatoes, carrots, green beans, peas)
- Lean meat, chicken breast, fish
- Fat-free or low-fat dairy products
To aid in good digestion, heartburn sufferers need to know how to prepare their food. It isn't just the foods you select that help you with heartburn. It is also important how foods are prepared. These recipes are sorted into categories:
Heartburn Books: The Acid Reflux Diet
Several resources can help you create your acid reflux diet, including choosing individual foods and recipes.