• Latest
  • Trending
11 Meal Planning Tips to Prevent Heartburn

11 Meal Planning Tips to Prevent Heartburn

August 19, 2022
Lawrence – The Heartburn Song

Lawrence – The Heartburn Song

February 19, 2023
7 Steps to A Healthier You: Beat Heartburn!

7 Steps to A Healthier You: Beat Heartburn!

February 19, 2023
Heartburn No More: Enjoy Oatmeal Cookies Without Fear

Heartburn No More: Enjoy Oatmeal Cookies Without Fear

February 19, 2023
Say Goodbye to Heartburn and Acid Reflux

Say Goodbye to Heartburn and Acid Reflux

February 19, 2023
Delicious Ways to Avoid Heartburn

Delicious Ways to Avoid Heartburn

February 19, 2023
Burn, Baby, Burn!

Burn, Baby, Burn!

February 19, 2023
GERD or Heartburn? 6 Signs and When to See a Doctor

GERD or Heartburn? 6 Signs and When to See a Doctor

January 16, 2023
Eating regimen & Way of life Adjustments

Eating regimen & Way of life Adjustments

January 16, 2023
  • Contact
  • About
  • Advertise
  • Privacy & Policy
Sunday, April 2, 2023
  • Login
  • Home
  • Popular
  • Heartburn
  • Foods
  • Recipes
  • Tips
  • Researches
  • Video
No Result
View All Result
Heartburn Diet
Advertisement Banner
Heartburn Diet
No Result
View All Result
Premium domain NoStill.com is for sale
Home Foods

11 Meal Planning Tips to Prevent Heartburn

webmd.com

by admin
August 19, 2022
in Foods
Reading Time: 3 mins read
29 2
0
11 Meal Planning Tips to Prevent Heartburn
20
SHARES
281
VIEWS
Share on FacebookShare on Twitter
If you’re one of the 15 million Americans experiencing heartburn every day, there’s more to discouraging the discomfort than avoiding certain foods and beverages.Heartburn relief also has to do with the timing and size of your meals, says The American College of Gastroenterology, which is why planning your meals can be so important. But before we get to the planning part, it helps to know what causes heartburn.

Why Heartburn Happens

In people with frequent heartburn, the lower esophageal sphincter muscle (LES) may be weak, or relax too frequently, allowing stomach acids to get into the esophagus.

Heartburn happens when the lining of the esophagus comes in contact with too much stomach acid, producing a burning pain and injuring the esophagus. Yet heartburn can be halted — that’s where meal planning comes in.

11 Meal Planning Tips to Prevent Heartburn

If you have frequent or occasional heartburn, you can help decrease the tendency of the LES to relax, and decrease the likelihood that the stomach contents (and stomach acid) will splash up toward the LES by keeping in mind a few tips:

  • Avoid lying down for two to three hours after eating. When you lie down, it’s physically easier for stomach contents to splash up toward the LES. By sitting up or standing, gravity helps stomach contents stay where they belong — at the bottom of the stomach.
  • Avoid items that weaken the LES muscle (like chocolate, peppermint, caffeine, alcohol, fatty foods) and foods and beverages that may irritate a damaged esophagus lining (citrus and citrus juice, tomatoes and tomato juice, and chili peppers and black pepper).
  • Avoid eating large meals because the more volume in the stomach, the more likely the stomach contents will splash toward the LES. Try eating four to five small meals instead of two or three large ones.
  • Avoid high-fat meals because they tend to stay in the stomach longer; greasy or fried foods can also weaken the LES muscle.
  • Avoid smoking and avoid alcohol before, during, or after meals that seem to result in heartburn (like dinner). Both smoking and alcohol weaken the LES muscle.
  • Try waiting at least two hours after a meal before exercising if you find your heartburn seems to get worse after exercise.
  • Chew gum (a nonpeppermint flavor) after meals to stimulate saliva production (the bicarbonate in saliva neutralizes acid) and increase peristalsis (which helps move the stomach contents into the small intestine more quickly).
  • Plan your meals to encourage slow but sure weight loss if you are overweight. Extra weight around the midsection, especially, can press against the stomach and increase the pressure going up toward the LES.
  • Drink a small glass of water at the end of meals to help dilute and wash down any stomach acid that might be splashing up into the esophagus, suggests Shekhar Challa, MD, president of Kansas Medical Clinic and author of Spurn The Burn: Treat The Heat.
  • Plan on heartburn-friendly beverages like water, mineral water, decaffeinated tea, noncitrus juices, or nonfat or low-fat milk. Beverages to avoid include:
    • Sodas: These can bloat the abdomen, increasing the pressure in the stomach and encouraging stomach acid to splash up into the esophagus.
    • Juices: Tomato and citrus juices can irritate a damaged esophagus.
    • Alcoholic beverages, coffee (even decaf) and caffeinated tea and cola can increase the acid content in the stomach as well as relax the LES.
  • Eat a high fiber diet! A recent study found that people who followed a high-fiber meal plan were 20% less likely to have acid reflux symptoms, regardless of their body weight. You’ll find fiber in whole grains, fruits, vegetables, beans, nuts and seeds (basically unprocessed plant foods).

Sample Menu for a Day Without Heartburn

Reading the meal-planning suggestions above can be daunting and hard to visualize. Here’s a sample day that ties together most of the heartburn-reducing suggestions so you can see how it all might fit together for you.

Breakfast

High-fiber hot or cold cereal with nonfat or 1% low-fat milk.
Less fat turkey bacon.
Apple juice.
Morning Snack
One container low-fat yogurt.
1/2 cup fresh fruit.
Decaf green tea.
Lunch
Roasted turkey & avocado sandwich on whole-wheat bread.
Baby carrots or other raw veggies.
* End the meal with a glass of water.
* Chew some nonpeppermint gum after the meal.

Related Posts

Heartburn No More: Enjoy Oatmeal Cookies Without Fear
Foods

Heartburn No More: Enjoy Oatmeal Cookies Without Fear

by admin
February 19, 2023
Delicious Ways to Avoid Heartburn
Foods

Delicious Ways to Avoid Heartburn

by admin
February 19, 2023
Eating regimen & Way of life Adjustments
Foods

Eating regimen & Way of life Adjustments

by admin
January 16, 2023
Heartburn: Treat Them
Foods

Heartburn: Treat Them

by admin
November 13, 2022

Trending Now

No Content Available

Attention

All the information provided on this website is not intended to replace the medical advice of your doctor or healthcare provider.

Follow Us

Categories

  • Cooking
  • Foods
  • Heartburn
  • Recipes
  • Researches
  • Tips
  • Video
  • Contact
  • About
  • Advertise
  • Privacy & Policy

© 2018 Heartburn Diet | Everything you need to know

No Result
View All Result
  • Home
  • Popular
  • Heartburn
  • Foods
  • Recipes
  • Tips
  • Researches
  • Video

© 2018 Heartburn Diet | Everything you need to know

Welcome Back!

Login to your account below

Forgotten Password?

Retrieve your password

Please enter your username or email address to reset your password.

Log In
This website uses cookies. By continuing to use this website you are giving consent to cookies being used. Visit our Privacy and Cookie Policy.