Dealing with heartburn can be a pain, especially during mealtime. But with a few adjustments, you can still enjoy tasty dishes that won't aggravate your symptoms. When you're at home, it's easier to avoid foods that trigger heartburn if you know how to shop and cook in a way that’s heartburn-friendly.
Identifying Your Triggers
Heartburn, or acid reflux, happens when stomach acid flows back up into the esophagus, causing a burning sensation in the chest. It can be an occasional discomfort for some or a chronic issue for others.
First things first, identify your triggers. Not everyone gets heartburn from the same foods. If you notice that a big, greasy meal sets it off, it might be best to steer clear of that, Christopher Marshall, MD, the clinical chief of gastroenterology at UMass Memorial Health in Worcester tells Everyday Health.
According to experts, you don’t necessarily need to adopt a strict diet if you have reflux. Instead, learn what common foods trigger heartburn and customize your meals accordingly.
Here are some general tips for cooking to avoid heartburn and help you figure out what triggers yours:
1. Adjust Your Seasonings
Meals that won't trigger heartburn can still be flavorful. Spicy foods are a common trigger for heartburn. If you enjoy spicy foods, consider using less irritating herbs like oregano or turmeric for flavor.
2. Swap Ingredients
Acidic foods like tomatoes and tomato sauces can irritate the esophagus. Try using a broth or healthy oil-based sauce instead of a tomato-based one.
3. Reduce Fatty Ingredients
Fatty foods can relax the muscle that separates the esophagus and stomach, allowing acid to flow back up. Opt for leaner meats and vegetarian proteins like tofu instead of fatty cuts of meat.
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4. Use Low-Fat Cooking Methods
Cooking methods that add fat to food, like frying, can contribute to heartburn. Try baking, grilling, steaming, or lightly sautéing your dishes instead.
5. Watch Your Portions
Eating smaller, more frequent meals can reduce the risk of reflux. Try serving food on smaller dishes and stopping before you feel full to avoid overeating
6. Choose Non-acidic Fruits
While citrus fruits can exacerbate heartburn, fruits like bananas, melons, and apples are generally well-tolerated. They can be enjoyed on their own or added to smoothies and salads.
7. Opt For Whole Grains
Choose whole grains like oats, brown rice, and whole wheat bread over refined grains. These are rich in fiber, which can help promote digestion and reduce the likelihood of heartburn.
8. Eat More Vegetables, But Choose Cautiously
Most vegetables are great choices for heartburn sufferers. However, some people find that onions, garlic, and tomatoes can trigger symptoms, so you may want to avoid or limit these ingredients.
9. Opt For Low-fat Dairy
Dairy products can be a source of calcium and protein, but high-fat dairy can trigger heartburn. Opt for low-fat or non-fat options like skim milk, yogurt, and cheese.
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10. Watch When You Eat
Avoid eating close to bedtime to give your body time to digest before lying down. It may also be beneficial to stay upright after eating, which helps prevent stomach acid from flowing back into the esophagus.
Sample Meal Ideas
Still not sure where to start? Check out these sample meal ideas that are heartburn-friendly:
- Breakfast: Oatmeal with sliced bananas and a sprinkle of cinnamon.
- Lunch: Grilled chicken salad with mixed greens, cucumbers, and bell peppers.
- Snack: Greek yogurt with honey and almonds.
- Dinner: Baked salmon with quinoa and steamed broccoli.
- Dessert: Baked apples with a dash of cinnamon.
By making these simple adjustments to your cooking habits, you can help manage heartburn and enjoy your meals with less discomfort. Remember, everyone's triggers are different, so pay attention to what works best for you. If you have frequent or severe heartburn, it's a good idea to consult with a healthcare professional for personalized advice.
