What is heartburn?
The stomach combines food, acids and enzymes to begin digestion. There are special protective cells that line the stomach to prevent the acid from causing inflammation. The esophagus, however, does not have the same protection, and if stomach acid and digestive juices reflux back into the esophagus, they can cause inflammation and damage to its unprotected lining. Heartburn is a burning discomfort usually in the centre of the chest that continues up to the throat caused by this reflux.
Triggers for heartburn may vary for everyone, but chewing gum, chocolate, caffeinated drinks and fried foods tend to be a common factor, Dr Zaigham Abbas, Ziauddin Univeristy Hospital Department of Gastroenterology head shares. “There are a number of myths associated with treating heartburn. For example, many people believe that drinking cream or milk can serve as a heartburn remedy. However, I would not recommend drinking milk to reduce heartburn, as it has been proven that milk temporarily reduces the symptoms only to later increase acid production by the stomach, which causes more heartburn.”
Some easily available, natural foods to help aid heartburn are listed below to help you live a healthier, heartburn-free life.
Banana is a naturally low-acid fruit — a smart choice if you are feeling symptoms of heartburn. A banana will help relieve discomfort because it will stick to the irritated esophageal lining. It forms a protective film that coats, protects and soothes.
Ginger, when consumed in moderation, is an age-old cure-all for many digestive ailments. It has been used throughout history as an anti-inflammatory and as a treatment for gastrointestinal conditions. Simply peel or grate an inch or so of ginger root and steep in boiling water to make a pain-soothing tea. It’s an effective anti-inflammatory.
You’ll start your day off with fewer digestive issues if you have an almond milk smoothie for breakfast. Almond milk is a great balancer for acid reflux. It is alkaline so it helps neutralise acidic foods.
Salad, without tomatoes and onions, combined with cheese and high-fat dressing works great for acid reflux. Celery, cauliflower, broccoli, asparagus, green beans and other greens all work wonders. Green veggies are also great for being appetite suppressants, excellent sources of roughage, helping lowers cholesterol and improving eyesight.
Oatmeal is just about the best breakfast recommended. Sit down to a bowl of oatmeal and it will not only coat and buffer your stomach lining, but also provide you with healthy fibre.
Poultry is great for heartburn. It can be boiled, baked, grilled, or sautéed, however, you must remove the skin, which is high in fat. High in protein, a four-ounce portion provides two-thirds of the recommended daily amount. While chicken is perfectly fine, deep-frying it in greasy oil will only trigger heartburn.
Fish and seafood
Seafood should be baked, grilled or sautéed but never fried. Shrimp, lobster and other shellfish are also fine. Wild fish should be preferred over farm fish.
Seafood is an excellent source of protein in a low-acid diet. As with chicken, the most effective GERD recipes for fish will limit or exclude spices and heavy seasonings to avoid heartburn issues.
Couscous and rice
Couscous (semolina wheat), bulgur wheat, and rice (especially brown rice) are all outstanding foods for acid reflux. A complex carbohydrate is a good carbohydrate! A single cup of couscous contains almost 10% of the body’s suggested fibre intake for the day. Brown rice is always a healthy choice. It’s high in fibre, which can help regulate the digestive tract, plus it’s heart-healthy and chock-full of B vitamins, which can help keep the body full of energy.