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.