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Foods That Help With Heartburn

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If you suffer from heartburn, it’s worth knowing about the foods that help ease your heartburn symptoms & what to stock up on. Find out more in this guide.

Many people can experiences symptoms of occasional heartburn or acid reflux. Heartburn is caused by the backflow of stomach acid into the oesophagus and is often spiked by the foods you eat. Thankfully, there are certain foods that are known to reduce, relieve, and help heartburn.

Reflux symptoms usuall occur when stomach acid touches the oesophagus, this causes irritation and discomfort. If you have too much acidic foods in your diet, then you can swap them out for these specific foods in your diet, to manage symptoms of acid reflux. It is always good to know all about foods that help with heartburn.Man with heartburn

Fight heartburn with healthy foods

Adding the right foods to your diet could really help with your heartburn. However, there are limits to what they can do. Remember that certain foods can’t prevent the effects of trigger foods. While eating a low-acid diet is a good strategy, it may not be enough on its own to avoid the discomfort of heartburn. For some people, it’s not so much the acids in the stomach, but the reflux of other gastric juices, such as bile, that trigger heartburn.

Top 8 foods that help with heartburn

There are of course, many foods that work in wonderful ways to protect and give our bodies the nutrients it needs. These foods below are some of the best for helping combat the discomfort of heartburn.

Whole Grains

Whole grains are one of the best foods that help with heartburn. Whole grains retain all the good parts of the seed, such as bran, germ, and endosperm, and can be consumed in their entire form or ground down.

Whole grainsCompared to other grains, they are better sources of fibre, B vitamins, iron, folate, selenium, potassium, magnesium, and other important nutrients. Whole grains can be foods, like popcorn or quinoa, or ingredients in other foods like whole-wheat flour in bread. The fibre found in whole-grain foods helps absorb stomach acid.

Fruits and Vegetables

Fruits and vegetables are great options to add more of into your diet as they help to reduce stomach acid and are therefore a great food to help with heartburn symptoms. Foods have high fibre content make you feel full, cutting down on overeating that may contribute to heartburn. However, some fruits and vegetables can cause heartburn, so make sure to clue up on which ones can effect you more than others.

Good options for a bit of heartburn relief are sweet potatoes, carrots, beets, asparagus, broccoli, and green beans.

Ginger

Ginger has medicinal properties and anti-inflammatory properties that make it one of the best digestive acids and therefore one of the best foods that help with heartburn.

It’s alkaline, which means that it falls on the opposite side of the pH scale tan acidic foods. The low level of acids eases irritation in the gastrointestinal tract. Ginger has been used throughout history for digestive issues. Throughout history ginger has been used for digestive issues.

Low-fat Yoghurt

There are many benefits of yoghurt. It soothes an irritated oesophagus and is a good source of protein. Yoghurt is also a probiotic; a class of foods tat contain live microorganisms that maintain the good bacteria in the body. Probiotics usually contain bacteria that add to the healthy microbes in your gut. This makes low-fat yoghurt a great food to help heartburn symptoms.

Lean proteins

Lean proteins can help reduce heartburn symptoms.  The healthiest ways to prepare lean proteins, such as chicken, turkey, and seafood, are baked, poached, or grilled. .

Nuts and Seeds

Nuts and seeds are a great way to add fibre to your diet. As well as nutrients, and healthy monounsaturated fats. Eating small amounts of nuts and seeds provides your body with healthy fat, protein, and fibre. Adding almonds, flaxseeds, and chia seeds to your diet may prevent stomach acid from making its way to the oesophagus.

Legumes

Legumes are a group of vegetables that include beans, peas, and lentils. They’re usually low in fat, have no cholesterol, and are high in nutrients like folate, potassium, iron, and magnesium. Legumes also have beneficial fats and fibre. They’re a good source of protein and a substitute for meat, which has more fat and cholesterol.

Legumes are the opposite of acidic. Eating more legumes can help neutralize stomach acid and reduce your risk of heartburn.

Healthy fats

Though eating too many fatty foods can trigger acid reflux, fat is a necessary nutrient. Its essential for heart and brain health, but there are different types of fat. Replacing unhealthy fats with healthier fat options, may help. In addition, healthy fats also promote heart health because they can reduce the amounts of bad cholesterol in the body. Great sources of healthy fats include avocado, eggs, fatty fish, dark chocolate and olives.

Healthy fats

Occasional heartburn is a normal part of life. However, heartburn that occurs more frequently can signify a bigger problem, if you experience heartburn more than once a week, you should seek help from a trusted health professional.

Making changes to your diet can improve your ability to manage heartburn. You should eat foods that help with heartburn and avoid trigger foods that worsen symptoms. You can use the food recommendations above as a guide in conjunction with your food diary and doctors’ advice.

Now that you know the foods that help heartburn discomfort. Why not find out more about heartburn causes and symptoms next?

 

Sources:

https://www.gastroconsa.com/8-foods-that-alleviate-heartburn/#:~:text=Nuts%20and%20seeds,absorb%20stomach%20acid%2C%20reducing%20heartburn.

https://www.medicalnewstoday.com/articles/322295#12-healthful-high-fat-foods

https://www.health.com/condition/heartburn/11-foods-that-help-heartburn-according-to-gastroenterologists

https://lubbockgastro.com/7-foods-that-help-heartburn/

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