Posted on May 19, 2010 in Diet for Heartburn
It can be said that Heartburn is a common problem of 14.5 million Americans that has more to do with the time and size of the meal rather than the intake of certain foods and beverages. That is the reason planning a meal is an important part in preventing heartburn. Heartburn occurs when the lower esophageal sphincter or the LES becomes weak or relaxes too often allowing the stomach juices to rise back into the esophagus, and causes a burning pain on contact with the esophagus. To stop this occurrence, planning a meal is essential.
Avoid lying down
When we lie down immediately after a meal, there is physically (body structure wise) more likelihood for the stomach contents to rise up into the esophagus. By maintaining a gap of at least two to three hours before bedtime and by sitting up or standing up for a small period of time, the stomach contents will stay where they are due to gravity.
Avoid foods that cause weakening of LES
Foods like caffeine, alcohol, chocolate, peppermint weaken the lower esophageal sphincter muscle and allow the free rise of the gastric juices back into the esophagus. Also, limit the intake of foods like tomatoes, citrus fruits, peppers and black pepper that irritate a damaged esophageal lining.
Avoid eating large meals
On intake of a large meal, the stomach tends to put pressure on the LES causing it to relax thereby leading to the juices flow back. Instead of a single large meal, break it down into two or three small meals, which go easy on the stomach.
Avoid high-fat meals
Meals with high fat content stay longer in the stomach causing an increase in stomach acid production. Avoid too greasy and fried foods that upset the stomach.
Avoid smoking/alcohol around meal time
Especially around dinner time, smoking or intake of alcohol cause the LES to weaken that results in heartburn. Move your smoking time so that it does not clash with the meal hours.
Avoid exercising immediately before or after intake of food
Though exercising is a healthy habit, one should not exercise immediately before meals or after meals, leave in a gap of at least an hour prior to a meal and two hours after the meal.
Work on obesity
Obese people are more prone to heartburn as the excess weight around the midriff pushes the stomach, increasing the stomach contents to force upon the LES. Plan your meals in such a way as to burn your fat and decrease the weight.
Chew gum
Chewing gum after meals stimulates saliva production and encourages faster movement of the stomach content into the small intestine. Avoid the peppermint flavor.
Drink water
Drinking a small glass of water after meals helps in dilution of the stomach acids that might have regurgitated into the esophagus.
Eating high fiber meal
Increase the fiber content in the foods you have. This meal plan has proven that there is a reduction of 20% in acid regurgitation irrespective to the individual’s body weight. Unprocessed plant foods have more fiber content in them.
To explain the above in detail, let us look at a meal plan that brings in the benefits of reducing heartburn,
Breakfast
- Cereal (hot/cold) high fiber with low fat or non fat milk
- Apple juice
- Less fat bacon
Morning Snack
- One cup yogurt (low fat)
- One cup fresh fruit
- Green tea, decaf
Lunch
- Roasted turkey plus avocado sandwich (use whole wheat bread)
- Raw veggies like carrots
Have a glass of water
Chew gum
Afternoon snack
- Whole grain crackers
- Apple slices
- Green tea, decaf
Exercise in the evening
Dinner
- High fiber pasta in pesto sauce. Use meat or fish moderately.
- Light dessert
Have a glass of water
Chew gum after the meal
Wait two to three hours before going to bed.
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