What fruit is good for heartburn

Heartburn is actually just another name for gastroesophageal reflux (GERD), or acid reflux for short. People call acid reflux "heartburn" because it literally feels like your chest is on fire, says Matthew Bechtold, MD, a gastroenterologist at University of Missouri Health Care. "Heartburn is the common term people use because they feel a burning sensation in the chest, but it's really acid reflux coming up from your stomach into your esophagus and causing pain," he explains.

But it's not just a burning sensation. According to Dr. Bechtold, people with acid reflux may also:

• Feel like food is coming back up into their throat;
• Have a chronic cough, especially at night when they're laying down flat;
• Or have trouble swallowing because of inflammation in the esophagus.

As for why this happens, there's a few reasons. Dr. Bechtold says that certain foods can relax the lower esophageal sphincter, allowing reflux to be brought back up into the esophagus more easily. Those foods, according to Rudolph Bedford, MD, a gastroenterologist at Providence Saint John's Health Center in Santa Monica, California, are a trifecta he calls the "three big sins": "Caffeine, chocolate and alcohol—especially red wine—will all relax the lower esophageal muscles and allow acid to come back up," he explains, adding that spicy foods and acidic foods such as tomatoes and citrus fruits are also common culprits.

Luckily, there are also foods to help you combat heartburn by either preventing it or helping to relieve it. Here, 11 foods you might want to consider adding to your diet to help cool the burn.

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Yeah, oatmeal is kind of boring, but that's also what makes it a good choice for heartburn. Dr. Bedford recommends waking up to a bowl of easily-digested oats for a reflux-free day.

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Dr. Bedford recommends ginger as a dietary treatment for heartburn, and for good reason: It has a long history of medicinal use for digestive issues (hands up if you've ever chugged ginger ale to fight off an upset stomach). You can incorporate ginger into your diet no matter your personal preference: sliced or grated fresh into recipes, steeped in hot water for tea, or chewed on like candies.

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You know aloe vera gel is good for your skin when it's sunburned, but have you ever considered drinking aloe vera juice to relieve the burn of acid reflux? Dr. Bedford says many patients report finding it helpful. Some people get super Pinterest-y and blend up aloe juice or smoothies at home, but you can also save time and effort by grabbing the pre-made stuff at most health food stores.

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Bananas are a smart, low-acid choice for getting your daily recommended serving of fruit, says Dr. Bedford. (You could really stack the deck in your favor by topping your oatmeal with some sliced banana.)

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Just like bananas, melons are also low in acid, says Dr. Bedford. Reach for honeydew or cantaloupe instead of other fruit staples like grapefruits or oranges, which could aggravate your already-sensitive tummy.

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Put down the big, greasy steak. Dr. Bedford says to choose lean meat options—like chicken and turkey without the skin or 90/10 ground beef—to avoid feeling like your chest is on fire after a meal.

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You've got a lot of options when it comes to reflux-friendly seafood: shrimp, lobster, clams, fillet of sole. You also have a lot of options for cooking said seafood—you can grill, bake, or saute it. The only thing you shouldn't do? Fry it, says Dr. Bedford—the extra grease could just aggravate your heartburn. Instead, toss shellfish with some whole wheat pasta or lay a few ounces of fish on a bed of brown rice for a yummy meal that leaves you not feeling the burn.

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For a heartburn remedy you can grow literally right on your windowsill, plant some parsley. Just like ginger, Dr. Bedford says parsley can soothe an ailing stomach. You can mix it into recipes or smoothies, or simply chew on a few of the leaves whenever reflux strikes.

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According to Dr. Bedford, bread is pretty easy on the esophagus and isn't likely to cause any discomfort. Make it even healthier by choosig a heart-whole grain option to amp up the fiber content.

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Love avocado? You're in luck. Dr. Bedford says that healthy fats like the ones found in avocados are way better (and less likely to cause heartburn) than the kind of fat you'll find in french fries, queso, and bacon. You can also add healthy fats to your diet through reflux-friendly nuts, seeds, and eggs.

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Working more veggies into your diet can solve quite a few health problems, so it's no surprise that it works for heartburn, too. Dr. Bedford says that because vegetables—everything from leafy greens to peas and carrots—are so low in fat and sugar, there's not much in them that could trigger reflux. Basically, salads are your friend.

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Many people experience occasional heartburn or acid reflux. Heartburn is the backflow of stomach acid into the esophagus, and it’s often caused by what you eat. Thankfully, there are certain foods that are known to reduce, relieve, and help heartburn.

If you experience acid reflux more than twice a week, you may have a more serious condition called GERD. Schedule an appointment today.

8 foods that can help heartburn:

1. Whole Grains

Whole grains are grains that retain all parts of the seed (bran, germ, and endosperm). Whole grains can be consumed in their whole form or ground. Compared to other grains, they are better sources of fiber, B vitamins, iron, folate, selenium, potassium, magnesium, and other important nutrients. Whole grains can be complete foods, like popcorn or quinoa, or ingredients in other foods, like whole-wheat flour in bread. The amount of fiber found in whole-grain foods may help absorb stomach acid.

Eat these whole grains: Brown rice, oatmeal, and whole-grain bread

2. Ginger

Ginger has medicinal properties and anti-inflammatory properties that make it one of the best digestive aids. It’s alkaline, which means that it falls on the opposite side of the pH scale than acidic foods. The low level of acid eases irritation in the gastrointestinal tract. Ginger has been used throughout history for digestive issues.

Add ginger to: Smoothies, soups, and stir fry

3. Fruits and Vegetables

Almost all fruits and vegetables reduce stomach acid. Root vegetables and green vegetables are high in fiber. Foods that are fibrous make you feel full, cutting down on overeating that may contribute to heartburn.

However, some fruits and vegetables can cause heartburn. Garlic can cause heartburn and upset stomach in those who don’t regularly experience gastrointestinal issues. Those who do may have increased symptoms when eating garlic. Onions stimulate acid production which can lead to heartburn. Both garlic and onions are stronger when raw, but some still experience heartburn after eating them cooked.

Citrus fruits, like grapefruit and orange, are high acidity foods. This acid can relax the esophageal sphincter and cause heartburn. Tomato-based foods, like marinara sauce and ketchup, are also high in acid.

Eat these fruits and vegetables: Sweet potatoes, carrots, beets, asparagus, broccoli, and green beans

4. Yogurt

There are many benefits of yogurt. It soothes an irritated esophagus and is a good source of protein. Yogurt is also a probiotic, a class of foods that contain live microorganisms that maintain the good bacteria in the body. Probiotics usually contain bacteria that add to the healthy microbes in your gut.

Add yogurt to: Fresh fruit, a smoothie, and baked goods

5. Lean proteins

Eating lean proteins can reduce symptoms. According to the USDA, a lean protein has fewer than 10 grams of total fat and 95 milligrams of cholesterol in a 3.5-ounce serving. The healthiest ways to prepare lean proteins are baked, broiled, poached, or grilled. High-fat meals and fried foods can lead to reflux by decreasing lower esophageal sphincter pressure and delaying stomach emptying.

Eat these lean proteins: Chicken, seafood, tofu, and egg whites

6. Legumes

Legumes are a group of vegetables that include beans, peas, and lentils. They’re usually low in fat, have no cholesterol, and are high in nutrients like folate, potassium, iron, and magnesium. Legumes also have beneficial fats and fiber. They’re a good source of protein and a substitute for meat, which has more fat and cholesterol.

Try these recipes: Three-bean salad, couscous with peas and lemon, and lentil soup

7. Nuts and seeds

Nuts and seeds add fiber, nutrients, and healthy monounsaturated fats to your diet. They may also help absorb stomach acid, reducing heartburn.

Eat these nuts and seeds: Almonds, peanuts, chia, pomegranate, and flaxseeds

8. Healthy fats

Though eating too many fatty foods can trigger acid reflux, fat is a necessary nutrient. It’s essential for heart and brain health, but there are different types of fat. Replacing unhealthy fats with healthy fats may help. In addition, healthy fats also promote heart health because they can reduce the amounts of bad cholesterol in the body.

Eat these healthy fats: Avocado, olive oil, walnuts, and soy products

Are you eating these foods that help heartburn, but are still in pain? Are you planning your life around your acid reflux? You should see a doctor if you experience heartburn more than two times per week.  Schedule an appointment today.

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