Are there foods that are best for health but prevent heartburn?

1 answer | Last updated: Oct 23, 2016
Gdub asked...

Are there foods that are best for health but prevent heartburn?


Expert Answers

Beth Reardon, M.S., R.D., L.D.N., is Caring.com senior food and nutrition editor and the director of integrative nutrition at Duke Integrative Medicine. As a practitioner of integrative nutrition, Reardon takes a holistic approach to wellness, recognizing that the foundation for optimal health and healing begins with a health-promoting diet. As a practitioner of integrative nutrition, Reardon takes a holistic approach to wellness, recognizing that the foundation for optimal health and healing begins with a health-promoting diet.

Heartburn is a common problem that most people will experience at some point.

Prevention is really the best treatment, and keeping a food diary to identify your specific triggers or foods to avoid is a good place to start. Common offenders include tomato products, citrus fruits, fatty foods, chocolate, peppermint, caffeine, alcohol, and spicy foods.

Heartburn prevention foods or foods that are healthy and less likely to be problematic, include high fiber and/or low fats foods such as:

  • Apples
  • Bananas
  • Baked sweet potatoes
  • Broccoli
  • Carrots
  • Peas
  • Lean meats
  • Egg whites
  • Feta cheese
  • Goat cheese
  • Low fat or fat free soy cheese
  • Whole grain bread & cereals
  • Brown Rice

There are still more healthy foods that can help to ease symptoms once they are present:

  • Papaya - rich in natural enzymes that help digestion.
  • Anise seeds - mixed into yogurt or brewed into a tea can relieve indigestion.
  • Ginger is often used for its ability to soothe an upset stomach, particularly tea made from 1 teaspoon of powdered ginger in a cup of hot water.
  • Fennel is also good.. You can drink this as a tea as well or try including it in soups and stews.
  • Aloe Vera juice can be soothing. Look for it in health food stores.