Healthy Food Swaps to Prevent Heartburn

11. 02. 2015

With the abundance of medications available to treat heartburn, it’s easy to see why we’re quick to reach for a bottle of pills at the first sign of a flare-up. Antacid medications are convenient, effective and long-lasting. But are they necessarily the best choice for treating chronic heartburn? If you find yourself relying more and more on pills to keep acid reflux under control, it might be time to quit looking in your medicine cabinet and start looking in your refrigerator. Most cases of heartburn can be improved or completely controlled with simple changes to your diet. Consider making some of these heartburn-healthy food swaps to keep flare-ups under control:

Eliminate: Fried foods

Healthy swap:  Try foods that are baked, grilled, poached, roasted, broiled or slow-cooked. These options are healthier and lower in fat, which means they are less likely to cause heartburn. They often tend to be more flavorful as well!

Eliminate: Tomato sauce and cream sauce

Healthy swap: Pasta is the ultimate comfort food, but acidic tomato sauce and high-fat cream sauces are heartburn triggers that can lead to hours of discomfort after mealtime. Serve pasta tossed lightly with pesto or olive oil and top with fresh garden herbs like basil, oregano, parsley or thyme.

Eliminate: Spicy food

Healthy swap: Experiment with fresh herbs and spices to give your dishes that extra kick of flavor and color. Fragrant rosemary, earthy cumin and exotic turmeric are just a few options that can take your food to the next level without the spiciness that causes heartburn.

Eliminate: Full-fat dairy products

Healthy swap: If you frequently experience heartburn after eating dairy, try opting for the low-fat version of your favorite dairy products. Milk, yogurt, sour cream and cottage cheese can easily be found in low-fat or fat-free varieties and often taste just as good as the full-fat version.

Eliminate: Onions and garlic

Healthy swap: These flavoring agents are a staple in most recipes, but they are also a problematic trigger food for reflux sufferers. Try substituting onion powder or garlic powder in your recipes to make them more heartburn friendly. Use 1 tablespoon of onion powder to replace one medium chopped onion or 1/8 teaspoon of garlic powder to replace one clove of garlic (Source: One Life).

 

Related articles:

Five Foods That Fight Heartburn

Heartburn Eating Guide for the Holidays

 

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