Heartburn is a burning sensation in the chest that is caused by acid reflux in the stomach. It is a common ailment that affects most people at some point in their lives.

However, for some individuals, heartburn can be a chronic condition that disrupts their daily routine. Fortunately, managing heartburn through diet is an effective way to prevent and reduce its symptoms. In this article, we’ll discuss the best dietary practices to manage heartburn.

The Role of Diet in Heartburn

The food we eat can either alleviate or worsen heartburn symptoms. Certain types of foods aggravate the esophageal sphincter, a muscle that is responsible for keeping stomach acid from flowing back into the esophagus.

When the esophageal sphincter is relaxed, it allows stomach acid to reflux into the esophagus, causing heartburn. Therefore, it is important to be mindful of the types of foods we consume to prevent heartburn.

Food and Drinks to Avoid

Acidic, spicy, and fatty foods should be avoided as they can irritate the esophageal sphincter. Foods that you must stay away from include:.

Citrus fruits (lemons, oranges, grapefruit)
Tomatoes and tomato products
Chocolate
Peppermint and spearmint
Garlic and onions
Spicy foods
Fatty foods (fried foods, high-fat meats, butter, and cheese)

Caffeine, carbonated beverages, and alcohol should also be consumed in moderation. They can relax the esophageal sphincter, making it more likely that stomach acid will reflux into the esophagus.

Therefore, it is best to limit or avoid coffee, tea, soda, and alcoholic beverages to manage heartburn symptoms.

Foods That Help Manage Heartburn

Although certain types of foods can exacerbate heartburn symptoms, others can help reduce them. Foods that help manage heartburn symptoms include:.

Bananas
Oatmeal
Ginger
Leafy greens (spinach, kale, arugula)
Non-citrus fruits (apples, peaches, pears)
Brown rice
Lean meats (chicken, fish, turkey)
Low-fat dairy products (milk, cheese, yogurt)
Whole-grain bread and pasta

These foods help manage heartburn by neutralizing stomach acid and reducing inflammation in the esophagus. Incorporating them into your diet is an effective way to reduce heartburn symptoms.

Eating Habits That Help Manage Heartburn

In addition to avoiding certain types of foods and consuming others, certain eating habits can also help manage heartburn symptoms. These include:.

Don’t overeat: Overeating puts pressure on your stomach and can cause stomach acid to reflux into the esophagus.
Eat slowly: Eating slowly and chewing your food thoroughly aids digestion and can reduce the likelihood of heartburn.
Avoid lying down after eating: Lying down after eating can exacerbate heartburn symptoms as it allows stomach acid to flow back into the esophagus.
Eat several small meals throughout the day: Eating several small meals reduces the likelihood of overeating and puts less pressure on the stomach.

Conclusion

Managing heartburn through diet involves avoiding certain types of foods and drinks that aggravate heartburn symptoms and incorporating others that help reduce them.

Eating habits such as not overeating, eating slowly, and avoiding lying down after eating can also help manage heartburn. By following these dietary practices, you can effectively manage heartburn and lead a comfortable life.