What Foods to Eat and Avoid If You Have Heartburn

Heartburn is an often painful symptom of acid reflux and GERD. Medications and other medical interventions are available to treat chronic heartburn, but there are also lifestyle changes you can make on your own to help ease heartburn. One of the first places to look for relief is your diet. Learn more about foods you can eat to reduce the risk and severity of heartburn.

What should you eat if you have heartburn?

• Low-Fat Foods - foods that are high in fat can cause problems immediately and in the long-term for heartburn suffers. Fatty and fried foods can take a long time to digest, which often triggers heartburn attacks. In addition, a high-fat and high-calorie diet can lead to weight gain, which has been linked to an increased risk of heartburn. Replace fatty foods with lean proteins, low-fat alternatives and foods that are naturally low in fat, such as fruits and vegetables.
• Fiber-Rich Foods – research suggests that eating high-fiber foods such as fruits, whole grains, beans and legumes may reduce the risk of heartburn. A diet rich in fiber is often beneficial for weight loss goals, which lowers your overall risk of acid reflux.

What foods should you avoid?

• Acidic foods - citrus fruits and tomato products may trigger your heartburn because they take longer to digest and increase the amount of stomach acid produced.
• Heartburn beverages - coffee, alcohol, carbonated drinks, acidic fruit juices and tomato juice may cause heartburn. Many of these drinks also contain excess calories that can contribute to weight gain. Instead, opt for non-citrus juices, water and tea.