Heartburn Menu DO: Better and Healthier Options for Heartburn Sufferers

It wouldn’t and doesn’t seem fair to list down all foods that one can’t eat and not tell them what they can indulge in.

Heartburn sufferers know that living with their condition could not get any harder. Though there are a lot of foods that can trigger heartburn, it is still good to know that there are those that don’t. And don’t think that they are boring or, worse, bland. Heartburn shouldn’t deprive you of foods that taste good and make life better.

Better Alternatives


The key to enjoying a life in spite of heartburn is moderation. A generous serving of tomato-based dish and a platter of greasy spoon takeout box would do more harm than good. Aside from watching portions, mindful eating is one habit heartburn sufferers can’t live without. And mindful eating is all about knowing and then enjoying what you are about to eat.

Dining with heartburn should always start with this basic question: Will eating this give me heartburn? Eating with heartburn is always a challenge, especially since you always need to choose between what you want and what is best for you. While what triggers your symptoms may be different from others, here is a quick list of what in general is good for all heartburn sufferers.

Acidic foods. Tomato-based dishes are comforting and even healthy. But heartburn sufferers should know better. When you think pasta, don’t smother the noodle with a tomato-based sauce. Have a little less if you can’t bear the thought of missing Italian spaghetti. Add vegetables and meat. Experiment and find your comfort zone.

Beverages. Carbonated drinks, caffeinated beverages, colas, and excessive alcohol are all heartburn DON’Ts. Choose drinks that are caffeine-free and non-fizzy. Our choices include milk, herbal teas, and, of course, good ‘ol water.

Desserts. One of the very first things you should learn to stay away from is chocolate. But if you are like the rest of humankind who honestly can’t, see if cutting back helps your condition. Watching your portion size and moderation, as always, is the key to a heartburn-free post-dessert day.

Spicy foods. All those hot sauces and peppery items can trigger heartburn. So you may want to rethink your next schedule at the Indian resto. If leaving that hot item is too unbearable, you may want to ease up on the spiciness. Dip buffalo wings on hot sauce, don’t pour.

Have a teaspoon not tablespoon of chili paste.
Think about your reason for liking hot and spicy numbers. If you like these dishes because they are simply flavorful, you may want to rethink if that restaurant is really good after all. There are plenty of ways to bring flavor to dishes.

Healthy numbers. Menus that are prepared healthy may and even taste better. Baked, grilled, broiled, and even roasted dishes are equally tempting and undeniably heartburn-friendly items you just need to get a sample of. Giving up on foods that you love is not and should never be an option. Preparing them differently can make a difference for heartburn, and even to your overall health.

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Acid Reflux Foods To Avoid!

 There are at least 60 million Americans who suffer from acid reflux. And majority of them get heartburn at least once a month.

Aside from the usual symptoms, most of those with acid reflux have to suffer from nighttime symptoms, waking up in the night grabbing their chest in pain. A pain so intense most people mistake it for heart attack.

Some people with heartburn consider the pain they experience once a month to be an inconvenience they will have to live with. But for some, heartburn has proven to be more than just a nuisance that they can easily brush off.


Acid reflux symptoms may get in the way of almost everything you do, even preventing you from functioning well during daytime and having a well deserved rest at night.

Eating with Heartburn
People with heartburn will live the rest of their days with heartburn — unless they get into the habit of permanently washing it off their system. Most people do this with their antacids. While this measure does work, you know that in the long run, you need something that can totally set you free from heartburn pains.

According to the recent survey conducted by the National Heartburn Alliance (NHBA), 92 percent of heartburn sufferers lists food as the primary agent causing their digestive woes. What does this data reveal? First, that a change in your diet can help you avoid heartburn and, second, that you can actually do something that can permanently wash your acid reflux away.

Though what triggers your heartburn differs from the guy buying the very same antacid brand you have just purchased, there are known drinks and foods that encourage stomach acids to splash up into your esophagus. Here is our quick list:

Vegetable, fruit, and juice. It may look and even taste healthy, but some fruits and vegetables are known to do more harm than good to heartburn sufferers. Orange juice, grapefruit, cranberry juice, raw onion, tomato, and mashed potatoes are just some.

Pasta. When you think of fiber and energy, you may want to not include mac and cheese and spaghetti with marinara sauce in it.




Meats. Have a heartburn-friendly list when shopping for animal-based protein. This should not include ground beef, buffalo/chicken wings, chicken nugget cut, and marbled sirloin.

Sweets. Who says you can’t have dessert? But heartburn sufferers should strive to order anything but high-fat butter cookies, chocolate-based sweets, doughnuts, and brownies.

Oils and fats. And yes you can have your share of fried foods too. But make sure that you watch your portions and, of course, what goes in the pan. When you fry, go light, choose healthy fats.

Though salads look and sound healthy and safe, most of them are not, particularly for heartburn sufferers. Aside from the usual salad ingredients like tomato and citrus, you may want to check for salad dressings that are usually known for its high fat content.

A good rule of thumb: Oily and creamy salad dressings are essentially heartburn ready to happen!

Nighttime Heartburn Relief!

Nighttime heartburn not only disrupts your sleep but also negatively affects daytime productivity, impairing your ability to function, focus, and concentrate. Eight out of ten heartburn sufferers experience heartburn symptoms at night. Others get the worst part: heartburn during sleep.

Heartburn during daytime is one thing. But waking up with heartburn is another. Find nighttime heartburn relief with these tips:

Eat right. Plan your dinner – and the rest of your menu – around a light, low-acid diet. Have better and healthier options than acidic, spicy, and non-fatty foods. The DON’Ts of heartburn-safe menu are:

•    High-fat foods. Fatty and greasy foods stay longer in the stomach, which essentially cause more discomfort for many heartburn sufferers.
•    Acidic foods. Which include a seemingly healthy dish of tomatoes and anything tomato-based. Other heartburn no-nos are citrus fruits, such as lemons, grapefruits, and oranges.
•    Drinks that trigger heartburn. And these include some of our all-time fave: carbonated drinks, alcoholic beverages, and caffeinated drinks.
•    Chocolate. This temptation contains caffeine, which relaxes the LES making heartburn more likely. Eating more than the recommended serving is definitely a no-no.
•    Spicy foods. Anything peppery and showered with hot sauce provokes heartburn. Other items you need to include in your watch list are peppermint, onions, and garlic.

For dinner, try to limit your plate and palate with healthy alternatives, such as those that are prepared healthier (baked, broiled, or grilled), lean cuts of meat, and herbal teas or just plain water.

Savor foods. Managing heartburn is not only about eating the right foods but also eating it right. The best way to keep heartburn at bay? Take time to really taste your food. Don’t eat too quickly; multi-tasking while having dinner is definitely a no-no for heartburn nighttime sufferers. Don’t tackle your plate like some last-minute project.

To prevent nighttime heartburn, remember to:

•    Schedule your meal
•    Eat at least two hours before bedtime
•    Avoid nightcap
•    Eat more smaller meals than three large ones
•    Watch food portions
•    Avoid midnight or even bedtime snacks

Dress properly. Donning on tight clothes can trigger heartburn. Steer clear of anything with tight waistbands and belts. This probably should not be a problem if you’re heading to bed. But make sure that you wear only heartburn-safe clothes during daytime.

Relax more often. Stress essentially fuels stomach acid production, encouraging heartburn symptoms. Meditating or doing yoga poses is a better, healthier way to end the day than succumbing to stress eating after a long day at work.

Keep a food journal. By keeping track of your eating habits and activities, you can easily and accurately determine what triggers your heartburn and what doesn’t.

Exercise safely. Two things heartburn sufferers need to remember when exercising:  First, don’t workout immediately after a meal and, second, drink plenty of water.

Sleep correctly. Research shows that sleeping on the left actually aids digestion by encouraging the removal of stomach acids. Lying on the right side, on the other hand, has been shown to aggravate heartburn.

If you lay flat on your back, make sure that you sleep with your shoulders and head elevated. You can do this by either using a wedge pillow or placing sturdy blocks under the bedpost to raise your head.

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