Heartburn, also known as acid reflux, is a common digestive problem that affects millions of people worldwide. It can cause discomfort and pain in the chest, throat, and stomach.

The condition occurs when stomach acid flows back into the esophagus, the tube that connects your mouth to your stomach. This happens when the lower esophageal sphincter (LES) doesn’t close properly after food enters the stomach.

While there are many over-the-counter and prescription medications available to treat heartburn, diet changes can also help manage the symptoms. Certain foods and beverages can trigger heartburn or worsen existing symptoms.

Likewise, some foods can alleviate the discomfort and prevent acid reflux from occurring in the first place.

1. Oatmeal

Oatmeal is a heart-healthy breakfast option that can also help reduce acid reflux symptoms. It is a low-acidic food that can absorb excess stomach acid and provide relief for burning sensations.

Oatmeal is also a good source of fiber, which aids digestion and helps keep you fuller for longer periods.

2. Lean protein

Foods high in protein, such as chicken or fish, are low in fat and easy to digest, making them less likely to cause heartburn than fatty meats like beef or pork.

When buying these proteins, try to opt for grilled or roasted versions rather than fried ones.

3. Green Vegetables

Green vegetables, such as spinach, kale, broccoli, and asparagus, are low in acid and full of fiber, making them great for reducing heartburn and other digestive symptoms.

They’re also packed with vitamins and minerals, which support overall health.

4. Ginger

Ginger is a natural anti-inflammatory that can reduce inflammation in the gut and help relieve heartburn symptoms. It also contains compounds that stimulate the digestive system, aiding in digestion and reducing bloating.

Add fresh ginger to vegetable meals or in form of ginger tea.

5. Non-Citrus Fruit

While citrus fruits are acidic and can trigger heartburn, non-citrus fruits like bananas, apples, and melons are low in acid and can help reduce acid reflux symptoms.

These fruits are also rich in fiber, vitamins, and minerals, making them a healthy addition to your diet.

6. Whole Grains

Whole grains like whole-grain bread, brown rice, and quinoa are low in fat and rich in fiber, making them an ideal choice for people with acid reflux.

These grains are easy to digest and can absorb excess stomach acid to help provide relief from heartburn symptoms.

7. Low-Fat Dairy Foods

Foods like low-fat milk, yogurt, and cheese provide essential nutrients like protein, calcium, and vitamin D without triggering heartburn. Diaries are low-acidic, helping to neutralize stomach acid and alleviate heartburn symptoms.

8. Drinking Water

Drinking water helps to dilute stomach acid and wash away digestive enzymes that cause inflammation in the stomach and esophagus. It is important to drink regular water rather than carbonated water, as it can trigger heartburn in some people.

9. Herbs & Spices

Herbs and spices like basil, oregano, and turmeric are anti-inflammatory in nature and help to neutralize stomach acid. When used in food, these spices can improve the taste and also provide health benefits which reduces heartburn.

10. Almond Milk

Another dairy alternative is almond milk, which is low in acid and a fantastic alternative to other dairy products. The nutty taste adds flavour to your meal and the unsweetened varieties are low in calories too.

Those who are lactose intolerant can enjoy this milk with benefits as it reduces acidity.

Conclusion

Heartburn can be an irritating and painful problem that people face regularly. However, eating the right foods and making simple changes to your diet can help manage the symptoms.

The above mentioned foods that are low in acids and fat will reduce inflammation and acidity in the stomach and improve overall digestive health.