Foods for Heartburn Sufferers

Think of "safe" foods for heartburn and the word "bland" immediately comes to mind. Many heartburn triggering foods are high in fat, acid or spice content. They are the foods Americans love to eat; the ones we don't want to live without. The good news is that not all foods on the heartburn triggering list cause symptoms in all people. You can control heartburn by learning which foods are safe for you to eat and which ones are best avoided.

Causes

• People who suffer from frequent heartburn produce too much stomach acid. Heartburn occurs when stomach acids react to food content. The acid backs up into the esophagus and causes it to become inflamed. The inflammation produces a burning sensation and pain in the chest. Other heartburn symptoms include a bitter or sour taste, hoarseness, burping and coughing and problems sleeping following a meal.

Safe Foods

• There are many foods that do not cause the excessive acid production in the stomach. Foods on the safe list included cottage cheese, sweet potatoes, yogurt, fat free cheese, baked chicken, lean ground beef, bananas, and white or multigrain breads.

  The safe food list is not one-size-fits-all. Foods that are known heartburn producers do not cause heartburn in all individuals. For example, orange juice may cause sudden and extreme pain but eating spicy Mexican food may leave you symptom free. Keep a food log to determine the foods that can be added to your heartburn-free list and the foods best avoided.

Benefits

• Foods that are safe for heartburn suffers are excellent for maintaining or losing weight. These foods are lower in fat and calorie content. Most are high in fiber or protein. Foods that are high in fiber and protein digest more slowly in the stomach, making you feel full longer. Many of the safe list foods are healthy snack choices. People who eat a snack between meals are less likely to overeat during the meal.

The Taboo List

• Many foods are identified as heartburn triggers. These foods contain natural or added ingredients that make them harder to digest. Citrus fruits, tomatoes, garlic, onion and spicy foods are known heartburn producers. Foods high in fat content and grease make you feel bloated, increase pressure on the esophageal sphincter and cause small amounts of acid to back up into the esophagus.

  Drinks high in caffeine or carbonation are known offenders. Like high fat content foods, carbonated drinks cause bloating and increase pressure on the esophageal sphincter. Alcohol is another known heartburn producer.

Tips for Prevention

• Avoid eating foods with high acid or spicy content on an empty stomach. Coat your stomach with foods low in fat. Heartburn is more likely to occur following large meals. Eating four to five small meals if preferable to eating three large meals a day.

  Do not lie down immediately following a meal. Elevate your head during sleep to prevent or relieve heartburn symptoms. Sleep on two or three pillows or place blocks under the feet of the headboard.

  Talk to your doctor about over-the-counter and prescription medications. Popular over-the-counter remedies and prescription drugs contain H2 blockers which prevent excessive acid production in the stomach.