foods help heartburn acidity or heartburn is a common problem. It is a burning sensation in the pit of the stomach that rises to the throat. It occurs when some of the acid found in the stomach returns and passes into the esophagus, causing irritation in this area.
Sometimes heartburn can be a symptom of a health problem, but in most cases, it is caused by what we eat. And it is precisely the diet that we eat that can help us to calm that acidity.
Incorporating certain vegetables and fruits into your diet is known to help relieve excess acidity and heartburn. They help to restore gastric balance naturally, reduce gastric reflux and improve digestion. And, opening the range more, the Mediterranean diet can be our great ally, since, to vegetables and fruits, nuts and whole grains are joined while meat and dairy are consumed in less quantity.
Good habits when it comes to eating, limiting certain foods and enhancing others are the three keys to avoiding heartburn.
There are foods that are a true balm for your stomach. If you tend to suffer from heartburn, include them in your menus and you will notice improvement.
- Oats. Its mucilage content softens the digestive mucosa, making it a natural antacid. Soak it overnight and eat it with chopped apple. Boiled in soups it also feels good.
- Zucchini. It also contains mucilage. That is why it is recommended in case of heavy digestions and problems such as gastroesophageal reflux or gastritis. Boiled is how it is best digested. Avoid fried or battered.
- Pumpkin. In addition to mucilage with an emollient effect, it contains beta-carotene, which protects the digestive mucosa. It admits all kinds of preparations: cooked, roasted … even raw. In soup or cream it is ideal for dinner.
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- Apple. Thanks to its great richness in pectin, it neutralizes heartburn. It is considered the most effective natural antacid. A piece of apple relieves burning at any time. If you have difficult digestions, take it boiled.
- Potato. It is a good stomach balm but do not take its juice raw (this use is very widespread). The raw potato is toxic. Avoid fried (it gives acidity). Steamed or roasted, it is very digestive. A carrot and potato puree calms your stomach.
- Papaya. It contains an enzyme, papain, that helps break down proteins. That is why it promotes digestion and prevents burning. Alone or combined with banana on a skewer it is a good option for dessert or as a mid-afternoon snack.
Carrot
It is the star vegetable, because, in addition to having a source of vitamins and minerals, its high beta-carotene content helps to regenerate the digestive mucosa, prevent skin cell aging and improve vision. To help us fight acidity we can consume them steamed or in a stew.
Broccoli
It is rich in carotenes, vitamin A, vitamin C, selenium, potassium, vegetable calcium, B vitamins, and vegetable proteins. In addition, broccoli is high in fiber, which helps us purify our body, digest fats better and eliminate toxins that cause stomach and health problems.
It is recommended to consume it only steamed or include it in salads to preserve its vitamins and minerals.
Cauliflower
From the same family as broccoli, cauliflower is high in fiber, beta-carotene, vitamins C and K, as well as antioxidant minerals. We can also enjoy it steamed or in salads .
Green beans
The green beans , besides being a good source of calcium, are rich in magnesium , a mineral that gives a calming effect and helps to keep under control the acidity. We can include them in our diet in recipes for salads, soups, as well as enjoy them cooked, baked or steamed.
Celery
Celery , which at first glance only looks like a food that helps us lose weight, is a source of numerous vitamins, including vitamin A, B1, B2, B6, B9, C and E, in addition to having minerals such as potassium and magnesium , which as we know, help control acidity . It is also high in fiber, which helps us release waste and toxins from our body.
Asparagus
Besides being a powerful antioxidant, asparagus is a source of fiber, phosphorus, magnesium and potassium , as well as vitamins A, C, E and K. Also, being a diuretic food, it helps in fluid retention.
We can consume them steamed, baked or in a delicious cream, accompanied by other vegetables.
Banana
Famous for being rich in potassium and high in fiber, the banana is one of the best foods to take care of our stomach, thanks to its alkalizing properties that neutralize the acid . In addition to enjoying it as a snack, we can include it in multiple recipes and consume it in cookies, pancakes or chips.
Pear
Thanks to its high content of vitamins and minerals, in addition to helping us to prevent the appearance of anemia , the pear helps to regulate the digestive system and therefore, to fight acidity. In addition, being a good source of fiber it also helps us regulate intestinal transit.
grapes
In addition to being one of the lightest and most delicious fruits to enjoy, grapes are rich in iron and potassium, and do not contain cholesterol or sodium, taking care of the health of our intestines, kidneys and liver . We can consume them as a fresh snack between meals.
Khaki
In addition to offering us a wide variety of nutrients such as vitamin A and carotenes, persimmon is very useful when taking care of the intestinal transit of the body due to its fiber and astringent power, as well as having antioxidant and anti-inflammatory properties.
We can enjoy it as a healthy snack between meals, or in recipes for cakes and creams .
Cantaloupe
The melon is a very satiating fruit with many benefits, since among its minerals the contribution of potassium stands out, as well as its magnesium content. It also provides carotenes and vitamin A in high proportions, as well as vitamin C and a variety of B complex vitamins.
You can consume it fresh as a healthy snack or include it in salad recipes .
Watermelon
Watermelon contains folic acid, potassium, magnesium, fiber, and carbohydrates . It is a hydrating, purifying fruit with high antioxidant power. We can enjoy it fresh or in juices.
Peach
It contains high levels of vitamins A and C, as well as magnesium, potassium, and iodine. In addition, it is a good source of fiber, which helps the digestive processes .
Rice
Rice, whether white or brown, is also one of the foods that help us fight acidity, and with this in mind, we can prepare it with pumpkin and mushrooms.
Chicken
As for meats, the best to keep acidity at bay are white meats such as chicken , but this should be consumed without skin, and preferably baked or steamed and added to a salad .
Turkey
Like chicken, turkey meat helps us avoid acidity and we must cook it without fat or many seasonings or spices. We can enjoy it baked or in soups.
Fish
Another food that is recommended to consume when suffering from heartburn is fish, preferably steamed or baked. It is important to remember that during pregnancy there are certain types of fish and shellfish that are prohibited, so we must choose safe options such as salmon.
Almonds
Like other nuts, almonds are a source of vegetable fats and proteins, as well as being a great source of fiber and providing vitamins and minerals, including potassium, magnesium, phosphorus and calcium, and vitamin E and group B They also have a prebiotic effect on our intestines, thus being able to be helpful in caring for the intestinal flora.
Olive oil
In addition to having a high nutritional value, olive oil can help calm acidity. By taking a tablespoon of this, it acts as a protective film on our stomach, which prevents the effect of gastric acids and helps neutralize the discomfort and burning that they could cause.
Natural yogurt
A food that works to alleviate the discomfort of heartburn and also to prevent them in the future , is natural yogurt, an essential probiotic that helps us protect our digestive system.
Skim milk (with measure)
Drinking a little skim milk can help reduce the discomfort of heartburn , but it is important not to exceed your consumption because instead of helping it could make it worse.
General recommendations
In addition to making changes to our diet and including the foods we recommend to keep heartburn at bay, there are other things we can do to prevent the appearance of it and reduce its symptoms. Some tips are:
- Eat more small meals a day . Instead of eating three times a day with large portions, try eating six or seven times in smaller measures
- Always accompany meals with water and not other drinks, but try not to drink too much at the time of eating and preferably take more between meals.
- Stay upright after eating and try not to eat right before bed. If you need to rest, do it sitting or with your head and back slightly raised.
- Avoid eating foods that have a lot of spices, as well as fried foods and grilled foods. Preferably everything is boiled, steamed or baked .
- Avoid those foods that raise the level of acidity , such as very fatty, spicy and citrus fruits.
- Similarly, avoid drinking beverages such as coffee, caffeinated or caffeinated soft drinks, highly sugary drinks with bubbles , as they also promote burning.
With these tips and our list of foods to keep heartburn at bay, we hope you can reduce its appearance, as well as the discomfort it presents, and enjoy your mealtime.