Plan Heartburn-Friendly Meals to Prevent Symptoms: 11 Tips

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If you’re one of the 15 million Americans experiencing Heartburn relief also has to do with the timing and size of your meals, says The American College of Gastroenterology, which is why planning your meals can be so important. But before we get to the planning part, it helps to know what causes heartburn, the lower esophageal sphincter muscle (LES) may be weak, or relax too frequently, allowing smoking and alcohol weaken the LES muscle.

  • Try waiting at least two hours after a meal before exercising if you find your heartburn seems to get worse after overweight. Extra weight around the midsection, especially, can press against the stomach and increase the pressure going up toward the LES.

  • Drink a small glass of water at the end of meals to help dilute and wash down any stomach acid that might be splashing up into the esophagus, suggests Shekhar Challa, MD, president of Kansas Medical Clinic and author of Spurn The Burn: Treat The Heat.

  • Plan on heartburn-friendly beverages like water, mineral water, decaffeinated tea, noncitrus juices, or nonfat or low-fat milk. Beverages to avoid include:
    • Sodas: These can bloat the Alcoholic beverages, coffee (even decaf) and caffeinated tea and cola can increase the acid content in the stomach as well as relax the LES.


  • Eat a high fiber diet! A recent study found that people who followed a high-fiber meal plan were 20% less likely to have green tea.

    Lunch

    Roasted turkey & avocado sandwich on whole-wheat bread.
    Baby carrots or other raw veggies.

    * End the meal with a glass of water.

    * Chew some nonpeppermint gum after the meal.

    Afternoon Snack

    Whole-grain crackers.
    Reduced-fat cheese.
    Apple slices.
    Decaf Chocolate, peppermint
  • Coffee and tea
  • blood pressure medicines
  • Excess weight