11 Meal Planning Tips to Prevent Heartburn
According to the American College of Gastroenterology, approximately 60 million Americans experience heartburn. It occurs at least once a month. Do you wish to know heartburn meal planning tips? If yes, give this blog a quick read.
- Opt for Lean Proteins
Choose lean proteins like chicken, turkey, fish, or legumes instead of fatty meats. According to a study on the National Library of Medicine, this could cut the risk of triggering heartburn. High-fat foods may relax the lower esophageal sphincter, allowing stomach acid to reflux. This ends up giving you discomfort. But, by choosing leaner protein sources, you can reduce heartburn episodes.
2. Incorporate High-Fiber Foods
Including plenty of fiber-rich foods such as fruits, vegetables, and whole grains in your diet can aid digestion. This way, it helps prevent heartburn as well as per the same study. Fiber promotes regular bowel movements, which can prevent the backup of stomach acid into the esophagus. By incorporating these high-fiber options into your meals, you can support optimal digestive function.
3. Control Portion Sizes
Monitoring portion sizes is essential for preventing heartburn. The best meal for heartburn is served in smaller portions. It is because overeating can put undue pressure on your stomach. Ergo, instead of consuming large meals, opt for smaller, more frequent meals throughout the day. By controlling portion sizes and avoiding excessive food intake, you can minimize the risk of triggering heartburn.
4. Limit Spicy Foods
You may enjoy spicy foods, but it could be a common trigger for heartburn. This also suggests that eating less spicy food can help reduce heartburn risk. A study on heartburn prevention tips suggests this. Spicy foods have the potential to irritate the esophagus. However, by being mindful of your intake of spicy foods, you can better manage heartburn.
5. Avoid Acidic Foods and Drinks
Acidic foods and beverages can increase the acidity in the stomach. This potentially worsens heartburn symptoms. That is why acid-reducing foods are highly recommended. Limiting the consumption of acidic foods and opting for alternatives can reduce the risk of triggering acid reflux. By avoiding acidic foods and beverages or consuming them in moderation, you can support better digestive health. This minimizes the likelihood of experiencing heartburn discomfort.
6. Eat Seafood
Incorporating seafood into your diet could offer a lighter protein alternative. This could potentially ease the digestive process and decrease the likelihood of experiencing heartburn after meals. Seafood, such as fish and shellfish, contains omega-3 fatty acids. Omega-3 has anti-inflammatory properties that could benefit overall digestive health.
7. Drink aloe vera juice
Drinking aloe vera juice may have a soothing effect on the digestive tract. This way, it could offer relief from occasional discomfort associated with heartburn. While scientific evidence is limited, anecdotal reports suggest aloe vera’s natural properties might help calm stomach irritation. Overall, that’s how aloe vera juice promotes digestive comfort.
8. Oatmeal for breakfast
Oatmeal, rich in soluble fiber, could support healthy digestion. It does so by absorbing excess stomach acid and promoting regularity. That is why starting your day with oatmeal may help maintain stable blood sugar levels. Additionally, it keeps you feeling full longer, which might reduce the risk of experiencing heartburn throughout the day.
9. Olive Oil
Opting for olive oil in cooking and meal preparation might be a healthier choice. The same is confirmed by PennState College of Medicine’s research on heartburn. Olive oil is rich in monounsaturated fats, which may have anti-inflammatory properties. This could contribute to overall heart health, potentially reducing digestive discomfort.
10. Ginger
Adding ginger to your meals might help soothe your stomach and alleviate discomfort associated with heartburn. This is because ginger contains compounds that can relax the muscles of the digestive tract. This eases digestion and reduces the frequency and severity of heartburn symptoms.
11. Legumes
Incorporate legumes in your heartburn diet meal plan. It is because legumes can provide a good source of fiber and plant-based protein. Furthermore, these two macronutrients might support healthy digestion. The best part is that legumes are also low in fat and can be a satisfying alternative to heavier, more acidic foods. This reduces the likelihood of experiencing heartburn after meals.
Conclusion
Overall, with these meal planning tips, you can easily reduce silent GERD symptoms, that is heartburn. By making mindful choices and listening to your body’s cues, you can enjoy delicious meals without the discomfort of heartburn. Remember, prevention is key, so prioritize a balanced diet and healthy eating habits to support your digestive health.
Here’s to happy and heartburn-free dining!
References
- 2023. Can you have reflux without heartburn. Mather Hospital Northwell Heath. https://www.matherhospital.org/wellness-at-mather/can-you-have-reflux-without-heartburn/#:~:text=GERD%20is%20one%20of%20the,at%20least%20once%20a%20month.
- 2023. Functional Food in Relation to Gastroesophageal Reflux Disease (GERD). National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10458865/.
- 2009. Heartburn Prevention Tips for Spicy Food Lovers. WebMD. https://www.webmd.com/heartburn-gerd/features/spicy-foods
- 2023. The GERD Diet: Acid-Reducing Foods. Mass General Brigham. https://www.massgeneralbrigham.org/en/about/newsroom/articles/diet-for-gerd.
- 2021. Head of bed elevation to relieve gastroesophageal reflux symptoms: a systematic review. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7816499/.
- 2008. 11 Meal Planning Tips to Prevent Heartburn. WebMD. https://www.webmd.com/heartburn-gerd/features/11-meal-planning-tips-prevent-heartburn
