Worried about constant heartburn? Looking for a suitable diet? You are on the right page then. This article will provide you information on heartburn diet and recipes. Read on to get relief from heartburn…
A burning sensation felt in the chest is referred to as ‘heartburn’. The main reason behind heartburn is acid reflux disease or gastroesophageal reflux disease (GERD), wherein the contents of the stomach, including digestive juices and the acid are pushed back into the esophagus. For some, it can be an occasional problem while for some it can be a persistent problem. If left untreated, heartburn can result in serious health complications. Some lifestyle changes, especially, changes in eating habits and diet are required to avoid severe heartburn symptoms. Foods that cause heartburn should not be included in regular diet if you often suffer from this disorder.
Foods that cause heartburn may vary from person to person. So, you should keep a watch on your food intake and exclude those food items which trigger heartburn symptoms. Generally, citrus fruits, acidic foods like tomatoes, dairy products, fried foods, oily foods, caffeine, aerated drinks, alcohol and smoking cause heartburn and hence should be avoided. Meat and grains can also lead to heartburn. Low fat varieties of these products should be included in regular diet if you often suffer from this problem.
Along with limiting the intake of food items mentioned above, you should opt for smaller and ‘more frequent’ meals, rather than big meals. You should chew the food properly. You should not lie down for about two hours after you eat. And when you lie down, keep your upper body elevated with the help of pillows. Your clothes should be loose around your chest and waist. You should eat your meals regularly. You may drink a small glass of water at the end of a meal, but try to avoid drinking too much of water or beverages during meals, as this can increase pressure in stomach.
Whole grains, fruits, vegetables, beans, nuts and seeds are packed with fiber. A high fiber diet can be the best anti heartburn diet, as it helps eliminate toxins and improves your digestive health. Water, mineral water, decaffeinated tea, non-citrus juices or non-fat or low-fat milk can be included in the list of heartburn friendly drinks. Egg whites, extra lean ground beef, skin-less chicken breasts, fish, feta or goat cheese, soy cheese, fat-free cream, rice, rice cakes, bran or oatmeal cereals, low-fat salad dressing, baked potato chips, low-fat cookies are some of the heartburn friendly foods. Those who suffer from this disorder may include apple, banana, cabbages, broccoli, peas, carrots, green beans, baked potato in regular diet.
Drinking warm liquids, chewing gum can provide relief from heartburn. Opting for a heartburn diet with some changes in lifestyle, is the only way to get rid of the problem. Obesity can worsen the situation. So, overweight individuals should find out correct ways to lose weight. Physical inactivity can lead to additional complications. Diet alone cannot help you get rid of the problem. Regular exercises are also equally important.
Heartburn, once a month, is considered as mild. If you are experiencing it, once a week, it may be termed as moderate. And if you have heartburn daily, then it’s considered to be severe. Certain medications and medical conditions like hiatal hernia can also cause heartburn. The right diet plan designed after knowing the underlying causes will reduce the chance of GERD and make you healthier and active. You should keep a list of foods to eat with acid reflux handy.
Heartburn Relief Diet Recipes
Those who are interested in heartburn relief diet, may design their own recipes. They should consider foods to avoid and foods that are suitable, while designing the diet plan. Take a look at sample recipes.
Strawberry Banana Smoothie
Serving Size – 1½ cup
- Banana : Half
- Fresh Strawberries : 1 cup
- Mango Juice : Half cup
- Non fat Yogurt : 1/4th cup
- Place all the ingredients in a blender and blend on a high until smooth.
Butternut Squash Soup
Servings 4, Serving Size – about 1½cups
- Butternut Squash : half
- Water : 2 cups
- Salt : ½ tsp.
- Fresh Ground Black Pepper : a pinch
- Ground Nutmeg : 1/8th tsp.
- Dried Thyme Leaves : 1/2 tsp.
- Salt : ½ tsp.
- Fresh ground Black Pepper: a pinch
- Take a large sauce pan with a steamer basket, add water to it and place it over high heat.
- Put the cut squash in the steamer basket. Steam for 20-30 minutes until it is tender.
- Keep the squash aside and let it cool. Then add it to the remaining steaming water in the sauce pan.
- Using a stick blender, puree the squash and water until smooth.
- Reduce the flame and add salt, pepper, thyme leaves and ground nutmeg.
- You may add some water to get the expected consistency.
- Heat for 5-10 minutes and the soup is ready to serve.
You should design your own heartburn diet recipes. I hope you found the diet tips provided in this article, helpful. Take care and get rid of the problem soon.