Heartburn Safe Foods

Heartburn is a burning sensation and pain in the stomach and chest that occurs when the lower esophageal sphincter or LES weakens and fails to close during digestion.  Heartburn is also known as acid reflux.

There are several causes of heartburn.  The food you eat is the most common factor.  Drinking coffee, tea, soda and other drinks that contain caffeine will weaken the LES (lower esophageal sphincter) and cause the stomach acid to reflux.

Eating spicy, fatty, fried and greasy foods put pressure on the LES (lower esophageal sphincter) because they slow down the digestion process and stays in the stomach longer.

Tomatoes and tomato-based products like sauces and juices relax the LES (lower esophageal sphincter.  It may be hard to do away with spaghetti and meatballs but there are other pasta dishes that you can enjoy without the red sauce.

Citrus fruits and juices like orange, lemon, lime and grapefruit relaxes the LES (lower esophageal sphincter).

Milk and dairy products take more time to digest and stays longer in the stomach which stimulates acid production.

Beverages with alcohol content also relax the LES (lower esophageal sphincter) and increase production of acid in the stomach.  You might want to get rid of the stock beer and liquor in your fridge to avoid temptation.

Chocolate is a comfort food that might be the hardest to resist but it relaxes the LES (lower esophageal sphincter), so you should stay away from it.

Food may be the biggest contributor in causing heartburn but there are other factors such as cigarette or cigar smoking.  The chemicals in the cigarette smoke weaken the LES (lower esophageal sphincter).

Eating a large meal slows down the digestion, produces more acid in the stomach and weakens the LES (lower esophageal sphincter).  It is advisable to just eat in smaller amounts five to six times a day, instead of eating three large meals.

Eating within 2 to 3 hours before bed time can also cause heartburn.  When you are lying down with a full stomach, the stomach contents are pushed to the LES (lower esophageal sphincter).

Wearing tight fitting clothes like girdles, corsets and belts squeezes the stomach and causes the food to reflux into the esophagus.

Doing sit-ups, crunches and other strenuous exercises strain the stomach and the LES (lower esophageal sphincter).  But don’t avoid exercise, just choose a suitable time between meals.

Some medicines also trigger heartburn.  If you are under any medication for a specific illness, you should check with your doctor if the medicine you are taking causes heartburn.

Some food groups are off-limits to those who suffer from heartburn.  Some foods can only be harmful if taken excessively.  And then there are heartburn safe foods that you can include in your diet to avoid acid reflux.

The foods listed below are exactly the opposite of the foods you should avoid.  These foods are caffeine-free, low in fat and with low level of acids.

-    Fruits like apple, banana, pear and melon
-    Vegetables like cabbage, peas, green beans, carrots and broccoli
-    Baked potatoes
-    Cereals, graham crackers, pretzels, white bread, corn bread, rice, oatmeal, rice cakes
-    Pasta dishes without tomato sauce
-    Low-fat meat like turkey, skinless chicken breast, lean ground beef, fish
-    Egg whites
-    Non-citrus juices
-    Low-fat salad dressing
-    Low-fat desserts
-    Fat-free cookie
-    Mineral water

Remember, these are not just heartburn safe foods.  These are really healthy foods that will also keep the pounds off and your weight down.  The fruits and vegetables are rich source of fiber that enhances your metabolism.  The cereals and oats are good for the digestion and help flush the toxins and excess fat.

Unable to eat comfort foods like chocolate, doughnuts, brownies and ice cream can make you feel like you are being deprived of all the good foods.  But keep in mind that you can still eat delicious and healthy food without having to worry about heartburn.  There are rice, side dish and pasta recipes available that are heartburn friendly.  You can search the web, watch cooking shows in the food network or consult your doctor, dietician or nutritionist.

Aside from observing a healthy and well-balanced diet, keeping a food journal will also help you keep track of which food causes you acid reflux.  You have to consider that some of the heartburn safe foods are to be eaten in moderation.  Foods have different effects on every person.  A certain food might trigger your heartburn but may not at all affect the other person in the same way.  It is better to take time and record all the foods you eat in a day so you can figure out which food is safe to eat and which food is not.

These may all sound like a lot of hard work but investing on your health is never a waste of time or effort.  Eating heartburn safe foods will keep you pain-free, healthy and happy.

If you are suffering from heartburn, you need to be conscious about your diet and lifestyle.  The food you eat is one of the primary causes of heartburn.  Planning a good meal and making wise food selection can definitely help you prevent heartburn.  Here are the most common foods that cause heartburn:

1.  Drinks that contain caffeine like tea, coffee (regular or decaffeinated), soda and energy drink – caffeine relaxes the LES (lower esophageal sphincter) thus, allowing the acid in your stomach to reflux into the esophagus, giving you that burning sensation.

2. Chocolate – contains the compound called Theo bromine which also relaxes the    LES (lower esophageal sphincter).

3. Fried, greasy and fatty foods (red meat and processed foods) – these foods weaken the LES (lower esophageal sphincter) since they take time to digest and stay longer in the stomach.

4. Tomatoes and tomato-based products – tomato is good for the body because it has lycopene which helps prevent cancer however, it also relaxes the LES (lower esophageal sphincter).

5.  Alcohol (wine, beer, liquor, spirits) – alcohol relaxes the LES (lower esophageal sphincter) and increases the acid production in the stomach.

6.  Citrus fruits and juices like orange, lemon, lime and grapefruit – citrus relaxes the LES (lower esophageal sphincter).

7.  Spicy foods (foods with curry, chili peppers and black peppers) – these foods are acidic and usually irritate the esophagus.

8.  Milk and dairy products – milk works as an instant antacid and is given to heartburn sufferers for temporary relief.  But just like fat, milk and dairy products have calcium and protein which make them more difficult to digest compared to other foods therefore, causes the stomach to produce more gas and acid.

9.  Peppermint (mint candy or mint ice cream) – although peppermint is actually good for the digestive system, it relaxes the LES (lower esophageal sphincter).

10. Raw onion – makes heartburn worse if eaten in big quantities.

It may be hard to resist these foods but avoiding them will save you from the painful discomfort of heartburn.  Remember, any food that makes the LES (lower esophageal sphincter) weak or relax will trigger heartburn.  So, the best thing to do to avoid them is to get rid of any stocks that you have in your refrigerator and pantry.  And when you are dining out, don’t go to fast food chains, pastry shops, ice cream parlors, burger stands or pizza places to steer clear of these tempting foods that cause heartburn.