Do you ever have a foul or acidic taste in your chest and throat? You might be experiencing heartburn.
It might surprise you that over 60 million Americans describe this at least once a month. Studies also found that over 15 million Americans report heartburn every day.
Choosing heartburn recipes that contain and avoid certain foods can reduce heartburn. Keep reading to learn ways to decrease this problem with diet adjustments.
What Causes Heartburn?
The body has a circular band of muscle (sphincter) between your esophagus and your stomach. The esophagus carries food from your throat to your stomach.
When you swallow food or liquid, the sphincter relaxes to let food go into your stomach. Then it closes to keep the stomach contents from going into the esophagus.
If this sphincter becomes weak or relaxed, it can’t keep the stomach acid out of the esophagus. If this happens more than twice every week, you may have GERD. The medical abbreviation, GERD, mean gastroesophageal reflux disease.
Alcohol and certain medications and foods can cause heartburn, also called acid reflux.
Heartburn Recipes Include and Avoid Certain Foods
Often, managing what you eat and drink can relieve your heartburn symptoms. Some foods make the esophageal sphincter more relaxed and slows digestion. These foods have a high salt, spice, acid, or fat content.
Some common examples include:
- Carbonated drinks
- Chili pepper or powder
- Chips and processed snacks
- Citrus fruit
- Fried foods
- High-fat meats such as sausage and bacon
- Tomato-based foods or sauces
Many people have problems with acid reflux when they lie down to go to sleep. Avoiding these foods close to bedtime can reduce this discomfort. Eating small frequent meals and avoiding large late meals also help.
There are many foods that decrease heartburn symptoms. Look for recipes that use these foods in place of the previous choices.
High-fiber foods reduce overeating because they make you feel more full. Whole-grain foods include oatmeal, brown rice, and couscous. Choose vegetables such as beets, sweet potatoes, carrots, broccoli, asparagus, and green beans.
Alkaline foods are less acidic so they counter the strong acids in the stomach. These foods include bananas, cauliflower, fennel, melons, and nuts.
Foods that have a lot of water in them weaken and dilute stomach acid. Examples of watery foods are broth soups, celery, cucumbers, herbal tea, lettuce, and watermelon.
Remedies to Try for Heartburn
If you’re having heartburn, there are several options to try at home. Nonfat milk can temporarily shield the stomach and esophagus lining from stomach acid. Low-fat yogurt contains probiotics, a good kind of bacteria that helps digestion.
Eating small amounts of raw ginger or drinking ginger tea can decrease heartburn. This naturally alkaline spice reduces swelling and irritation in the digestive tract.
You can also make a honey and lemon drink. Mix warm water, honey, and a small amount of lemon. Honey is alkaline and also has natural antioxidants to protect your body cells.
If diet changes don’t relieve your heartburn, your clinician may prescribe medications. Be sure to shop around for the best prescription prices.
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