Dietitians' Guide: Tips and Foods to Ease Acid Reflux and Heartburn

 The holiday season is synonymous with indulging in delicious festive treats, from latkes and eggnog to sugar cookies and gingerbread. While savoring these delights, many of us face the inevitable consequence: heartburn and acid reflux season.

If you're wondering about the distinction between heartburn and acid reflux, Healthline clarifies that acid reflux is a common medical condition ranging from mild to serious, with heartburn being a symptom.

To steer clear of heartburn, consider these proactive measures:

1.1 Opt for Smaller Meals:

Amy Shapiro, a registered dietitian, suggests favoring smaller meals over three large ones. Large meals exert upward pressure on the esophagus, causing heartburn. They also prompt increased stomach acid production.

1.2 Eat Slowly:

Eating at a leisurely pace aids digestion and prevents overeating. Shapiro recommends chewing your food thoroughly, allowing your brain to signal fullness before overindulging.

1.3 Mind the Timing:

Avoid indulging too close to bedtime. Shapiro notes that lying down with a full stomach increases pressure on the esophageal sphincter. Cease eating at least three hours before bedtime to reduce heartburn.

When heartburn strikes unexpectedly, certain foods and drinks can provide relief:

2.1 Oatmeal:

Maggie Michalczyk, a registered dietitian, recommends high-fiber foods like oatmeal. Whole grains are easy to digest and don't create acid, especially when prepared simply.

2.2 Watermelon:

Michalczyk suggests watermelon, a hydrating and low-acid fruit. Watermelon, lettuce, and cucumbers with high water content weaken stomach acid.

2.3 Low-fat Yogurt:

Stick to low-fat yogurt or milk to offset stomach acid during heartburn. Full-fat dairy can exacerbate acid reflux.

2.4 Ginger Tea or Smoothie:

Fresh ginger aids digestion and soothes heartburn. Incorporate ginger tea or fresh ginger in a smoothie for relief.

2.5 Vegetables:

Shapiro recommends mild vegetables like leafy greens, root veggies, and peas. They improve digestion and help prevent GERD if not cooked with excessive garlic or spice.

2.6 Aloe Vera:

Aloe vera, known for soothing sunburns, can also alleviate reflux or acid indigestion when taken internally. Incorporate it into a smoothie or consume aloe vera juice.

2.7 Parsnips:

Increase flavor without adding fat by incorporating parsnips into meals. This reduces heartburn without compromising taste.

2.8 Chamomile Tea:

Tracy Lockwood Beckerman, a registered dietitian, suggests chamomile tea for its soothing properties that ease post-meal acidic burn.

2.9 Fennel:

Fennel, when added to dishes, can reduce acidity. It's an excellent alkaline food that balances high pH levels and offsets elevated stomach acid.

Embrace these dietary adjustments to navigate the holiday season free from the discomfort of heartburn, allowing you to relish festive feasts without interruption.

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