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Diet against heartburn or heartburn

by Georgia Ede
Published: Last Updated on

Diet for heartburn

This diet is created for those people who frequently suffer from heartburn, better known as heartburn .

This heavy annoyance that affects a large part of the population has very different origins but is generally produced by bad eating habits that make our body not digest certain foods well, causing the stomach content to rise through the tract and produce this annoying sensation It is mainly the acids that deal with digestion that make us notice these symptoms of regurgitation , which generally does not produce vomiting but is very annoying.

The heartburn is a gastric upset having different causes as we mentioned above, and there are multiple treatments.

As a general rule, and trying to avoid medication, with a healthy diet; By avoiding the foods that are most difficult for us to digest, the problem can be solved. It is important for at least 3 or 4 days to carry out a soft diet  and incorporate food to try to identify if heartburn is caused by a specific food.

In addition, the recommendations are to carry out a diet that does not contain spicy, sauces, strong flavors, or spices that can affect our gastrointestinal health.

It is important that we monitor what we eat to try to identify what foods could be making us feel bad, to eliminate them from our diet.

It is very important to carry out a healthy, low-fat diet to eliminate heartburn.

What foods can I eat and which should I restrict?

  • We will start with  dairy products , they should not be consumed in excess and if possible low in fat and salt, since they facilitate digestion. As for the  eggs,  we will not consume more than 3 a week.
  • The  meat  white  are easier to digest than red, which tend to be richer in fat, so that consumption of white meat is recommended or beef fat. As for cooking, we must  avoid overcooked meats,  as well as  sausages, sausages, bacon, cold cuts,  etc.
  • We   will avoid whole grains , preferably, we will consume white cereals and better lightly toasted (dextrined bread or toasted bread at home).
  • The  vegetables we will  consume cooked or steamed preferably, if we have an acid crisis we will avoid raw vegetables.
  • The  legumes , if we have heartburn, not consume, but if not, we consume the very cooked.
  • Of the  fruits  we will avoid the skin and if they can be eaten cooked, better (baked apples).
  • The  juices will  first be consumed  diluted in 50%  water and little by little we will reduce the amount of water, we will avoid the consumption of  sugar , pastry doughs and cookies due to their high content of refined aúcares that increase the work of the stomach to digest them. It is very important to drink a lot of water , since it excites the gastric mucosa and helps us in digestion and in the drainage of our main organs. 
  • We will eat  warm dishes,  neither too cold nor too hot, since they make digestion difficult.
  • We will avoid elaborate sauces,  such as; ketchup, mayonnaise and stir-fries. We  will use the  oil only for seasoning, never for frying. We can use olive, sunflower, soy or corn oil.

Healthy guidelines to improve heartburn

  • The   most recommended infusions are: chamomile, boldo tea, mallow, horsetail , lemon verbena and lemon verbena.
  • It is very important to avoid tobacco  and practice   moderate physical exercise (walking for 30 to 40 minutes a day to oxygenate the body).
  • Sleeping and resting  correctly is essential as well as  going to a specialist  to determine exactly the causes of the problem.
  • The  meals  must be  regular  (always on the same time) and  well rationalized , give more importance to meals that are made during the day than those who are at night, because, the lying if stomach continues to work is more likely that we suffer from heartburn.
  • We should  eat slowly  to facilitate digestion and have  dinner at least an hour before going to bed. We will make  6 meals:  breakfast, lunch, lunch, snack (which we will find on the menus just after finishing the meal), snack and dinner.

Diet for heartburn

You must bear in mind that all those foods that may be copious, can be your greatest enemy with heartburn, since if the body is used to light meals that are easy to digest because they do not have saturated fats , or strong spices that we They can be harmful, when we go out of the usual, the body takes longer to digest food and this can lead to heartburn .

Remember also that there are certain states in which heartburn occurs more frequently, as is the case in pregnant women, since the weight and oppression of different organs due to the lack of space in the abdominal cavity make the content stomach travel, sometimes the way in the opposite direction and nausea and heartburn occur.

Here are the menus to try to improve your gastrointestinal health .

The menus are indicative and if we have a gastric crisis we should substitute those dishes that do not feel good or that are more prone to acidity.

MONDAY
Breakfast
A toast with turkey, York or Serrano ham with a coffee or tea and a juice or a piece of fruit (you can substitute cereal for toast).
Midmorning
A natural juice or a piece of fruit and a tea or infusion.
Meal
Roast chicken with steamed vegetables (it is allowed to flavor it with spices). A roasted apple as a snack.
Mid afternoon
A little fresh cheese with a little fruit jam.
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Vegetable soup and grilled or steamed sole.

 

TUESDAY
Breakfast
A toast with turkey, York or Serrano ham with a coffee or tea and a juice or a piece of fruit (you can substitute cereal for toast).
Midmorning
A natural juice or a piece of fruit and a tea or infusion.
Meal
A serving of fish (except crustaceans or mollusks) roasted in the oven or steamed with boiled vegetables. An infusion and a piece of fruit as a snack.
Mid afternoon
A natural juice and some turkey loaches or ham.
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Vegetable cream and natural seasonal fruit salad.

 

WEDNESDAY
Breakfast
A toast with turkey, York or Serrano ham with a coffee or tea and a juice or a piece of fruit (you can substitute cereal for toast).
Midmorning
A natural juice or a piece of fruit and a tea or infusion.
Meal
Salad and grilled breast + a yogurt. An infusion and a little fresh cheese as a snack.
Mid afternoon
 A natural juice and some turkey loaches or ham.
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Hake in green sauce garnished with steamed vegetables.

 

THURSDAY
Breakfast
A toast with turkey, York or Serrano ham with a coffee or tea and a juice or a piece of fruit (you can substitute cereal for toast).
Midmorning
A natural juice or a piece of fruit and a tea or infusion.
Meal
A portion of grilled beef and boiled vegetables. A piece of fruit as a snack.
Mid afternoon
A natural juice and some turkey loaches or ham.
price
Aubergines stuffed with vegetables and minced meat.

 

FRIDAY
Breakfast
A toast with turkey, York or Serrano ham with a coffee or tea and a juice or a piece of fruit (you can substitute cereal for toast).
Midmorning
A natural juice or a piece of fruit and a tea or infusion.
Meal
Stewed beef in stew. A yogurt as a snack.
Mid afternoon
A little fresh cheese with a little fruit jam.
price
A serving of baked fish and steamed vegetables.

 

SATURDAY
Breakfast
A toast with turkey, York or Serrano ham with a coffee or tea and a juice or a piece of fruit (you can substitute cereal for toast).
Midmorning
A natural juice or a piece of fruit and a tea or infusion.
Meal
A serving of chicken casserole with vegetables. Some fruit as a snack.
Mid afternoon
A natural juice and some turkey loaches or ham.
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An omelette (French or potato) and sautéed beans with ham tacos.

 

SUNDAY
Breakfast
A toast with turkey, York or Serrano ham with a coffee or tea and a juice or a piece of fruit (you can substitute cereal for toast).
Midmorning
A natural juice or a piece of fruit and a tea or infusion.
Meal
Green salad with a plate of legumes as desired. As a snack a roasted apple.
Mid afternoon
A little fresh cheese with a little fruit jam.
price
Yogurt with chopped fruit and an infusion.

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