Heartburn Diet

Ah, the modern diet and way of life. When man became upright and walked out of the jungles and forests, he set himself on the inevitable path to civilization. He also took himself out of a place where his body had been honed to survive, and ended up here in the modern world, where his primitive motivations and instincts no longer make as much sense. This causes problems in several different ways, but we see it more in the bodies reaction to the modern diet. Heartburn is one of these.

Lifestyle and dietary changes are usually the first line of treatment for heartburn. As part of your heartburn treatment, your doctor may recommend a special diet, which some people call a heartburn diet. This diet is no different than any other heart-healthy diet, except for the following features:

• Knowing which foods make heartburn symptoms worse
• Avoiding the foods that worsen your heartburn symptoms
• Changing when and how much you eat
• Losing weight (if you are overweight).

Healthy Diet Choices for Heartburn

As part of a heartburn diet, people should choose a wide variety of low-calorie, nutritious foods in moderate amounts. This should include lots of vegetables, fruits, whole grains, and low-fat or fat-free milk, as well as fish, lean meat, poultry, or dry beans. Also, choose foods that are low in fat and added sugars.

A healthy diet includes the following:

• 8 to 10 percent of the day's total calories coming from saturated fat
• 30 percent or less of the day's total calories coming from fat
• Consuming less than 300 milligrams of dietary cholesterol a day
• Limiting sodium intake to 2,400 milligrams a day
• Choosing sensible food portions
• Consuming just enough calories to achieve or maintain a healthy weight and reduce your blood cholesterol level. (Ask your doctor or registered dietitian to recommend a reasonable calorie level for you.)

Foods to Avoid on a Heartburn Diet

There are certain types of food that can cause acid reflux or make it worse. As part of your diet for heartburn, you may want to avoid:

• Chocolate
• Peppermint
• Fried and fatty foods
• Tomato products
• Foods and drinks that contain caffeine
• Alcoholic beverages.

Coffee and alcohol actually stimulate your stomach to make more acid than usual. Alcohol, chocolate, and fatty foods are believed to cause the lower esophageal sphincter to weaken. A weak lower esophageal sphincter combined with too much stomach acid can increase the symptoms of heartburn.

There are also other foods that may make your symptoms worse. These include:

• Onions
• Garlic
• Mustard
• Certain spices
• Vinegar
• Carbonated beverages like soda
• Citrus fruits and juices.

The first step in starting a diet for heartburn is to know the foods that can lead to heartburn or make your symptoms worse. The next step is avoiding the foods that cause your problems. If you love pasta with tomato sauce, see if this meal worsens your heartburn symptoms. If it does not, then this may be a food that you can continue to have as part of your diet.