Eating large, heavy meals can result in stomach problems due to the fact that foods are unable to breakdown properly for stomach consumption, thus causing acid reflux. Instead opt for 4-6 small meals or snacks, and wait a maximum of 3 hours between eating to avoid heartburn.
Heartburn Good foods to include in each meal are ones that are high in complex carbohydrates. These foods, such as rice, breads and pasta, are able to bind excess stomach acid and are often easy to digest.
Try to eat slowly. Put down your knife and fork between bites to help to slow down your speed of eating.
Keep yourself in an upright position during and after eating, for least 45 minutes.
Stop eating any foods 2-3 hours before going to bed.
Drinking lukewarm water after eating food helps to cut the stomach acid and flush it out.
Heartburn Good Foods
Bananas, Melons, Fresh or Dried Apples, Pears, Bananas, Berries, Peaches
Broccoli, Cabbage, Green beans, Peas, Cabbage and Carrots
Lean Ground Beef, Skinless chicken or turkey breasts, Fish
Skimmed milk, Egg whites, Fat free cream or soy cheese, Feta or goat cheese, Low fat spreads, Fat free sour cream
Cereals and Grains
Corn bread, Multi-grain or white bread, Bran, Oatmeal cereals, Whole grain cereals, Rice, Pasta
Mineral water, Diluted non-citrus fruit juices, Herbal teas (except peppermint)
Fats & Oils
Low-fat salad dressing
Ginger, Basil, Rosemary, Thyme, Dil, Fennel
Honey, Red licorice and Jelly beans
Constipation can result in extra strain on the abdominal muscles and increase the risk of heartburn. To help prevent constipation, eat more high fiber foods such as: apples, pears, dried apricots, oats and vegetables. Remember, when you increase your fiber intake it is also important to up your water intake by at least 40 fl oz per day – around 4 to 6 glasses daily.
Every person is different and some individuals may tolerate a variety of foods better than others. Foods that you know inflame your Acid Reflux or GERD, must be minimized or avoid those foods entirely.
The foods that you are uncertain about consume with discretion. Try small amounts at first and if you find you can tolerate them, slowly reintroduce them back to your diet. If you begin to have issues then cut those foods out and put them on your limited or ‘foods to avoid with reflux’ list.
It is advised to keep a “Food Diary” for 1-2 weeks. You make a note of everything you eat and drink. Make a chart and enter the type of food and drink, the amount, the time of day, and if you had any following symptoms of Acid Reflux or GERD. This helps you keep track of the foods you are eating and you will be able to identify what food and drink you are able to tolerate or not.
See also Foods to Avoid with Reflux
Heartburn Good Foods – posted by reflux