Do you struggle with heartburn? Avoid these foods



Heartburn is an extremely uncomfortable experience which affects thousands of people each day.

Heartburn involves a painful burning sensation that you can feel in the upper section of your stomach, which spreads up into your throat.This happens when acid rises into your oesophagus, the tube that connects your stomach to your mouth.

Also known as acid reflux, it can come from overeating, spicy foods or stress. 

Heartburn symptoms can range from burning in the chest to a sour acidic taste in the back of your throat and is often triggered by foods that many of us eat daily.Foods that contain a high level of fat can slow down the emptying of the stomach, increasing the chance of heartburn (acid reflux).

To keep acid reflux at bay, avoid the following triggers: 

Spicy foods

Spicy foods are often a popular choice, and it can be a big problem if you suffer from heartburn. While it may be best to avoid spicy foods, you don’t have to settle for bland meals as there are alternatives to give you the flavourful taste you’re after, minus the burn.

Replacement: Try swapping the spices in your food with herbs like oregano, thyme, basil, and ginger that still give your meal plenty of flavour and nutrition. This is helpful as these spices are less likely to bring on heartburn as spicy food normally would.

Citrus fruit and juices

Citrus fruit and juice are also amongst the most common culprits for heartburn. Many soft drinks contain citric acid to help give them that tart flavour. Oranges, lemons, and tomatoes are highly acidic fruits. Swap out the acidic drinks for good old water. You can also add pieces of fruit to your water for taste. 

Replacement: Fruit like berries, apples, pears and bananas are less acidic than citrus fruit and can be good and healthy alternatives.Garlic and onion For many, the usual base of any meal starts with garlic and onions, however these may trigger heartburn. Replacement: Dehydrated versions of garlic and onion are easily available and great and tasty alternatives for keeping that heartburn at bay. They are just as flavourful but without the acidity that can cause heartburn.

Fried foods

There are plenty of simple and healthy ways to cook your food like baking, grilling, poaching or roasting. These methods are less likely to give you heartburn so, the next time you reach for the frying pan, think about alternative ways of cooking your food. 

Replacement: Thanks to the high levels of fat, fried food is a common heartburn trigger. Rather choose foods that are baked, grilled, poached or roasted instead.

Heartburn medication

Antacids may be taken after meals, at bedtime, or when needed, to bind excess acid in the stomach and to coat the oesophagus. You can get over-the-counter medication from your local pharmacy or doctor. 

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