Eating to Combat Heartburn: A Guide by M8 Nomad

If you've ever experienced heartburn, you know it's a condition you'd rather avoid. This uncomfortable sensation can often be controlled or even prevented by eating certain foods and avoiding others. Let's explore the dietary changes you can make to keep heartburn at bay.

Understanding Heartburn

Heartburn, also known as acid reflux, occurs when stomach acid backs up into the esophagus, causing a burning pain in the lower chest. Certain foods can relax your lower esophageal sphincter, the muscle that acts as a valve between your stomach and esophagus, increasing your risk of heartburn. However, other foods can help reduce its occurrence.

Foods to Help Keep Heartburn Away

1. Oatmeal

Oatmeal is a whole grain that is not only great for digestion but can also help prevent heartburn. It’s high in fiber, which helps normalize bowel movements and reduce the risk of acid reflux. A study in the journal Gut shows that high fiber intake is significantly associated with a lower risk of gastroesophageal reflux disease ¹.

2. Non-Citrus Fruits

While citrus fruits may trigger heartburn, non-citrus fruits like apples, pears, and bananas can help prevent it. They are less likely to cause acid reflux compared to their citrus counterparts.

3. Lean Proteins

Lean proteins, such as chicken, turkey, fish, and seafood, can help fight heartburn. They are low in fat and won't trigger acid reflux as fatty foods do.

4. Vegetables

Vegetables are naturally low in fat and sugar, helping to reduce stomach acid. Green leafy vegetables, carrots, and peas are all excellent choices.

5. Ginger

Traditionally used for its anti-inflammatory properties, ginger is also known to help ease heartburn. A review published in the journal Foods concluded that ginger might be a beneficial treatment for heartburn and other gastrointestinal disorders ².

How M8 Nomad Can Help

At M8 Nomad, we offer online nutritional coaching tailored to your specific dietary needs. Our emphasis on regional and seasonal foods promotes both personal health and the wellbeing of our planet.

Our clients have seen significant improvements in conditions such as heartburn by adhering to our personalized nutritional plans. We are committed to enhancing your health while promoting sustainable eating habits.

Conclusion

Incorporating the right foods into your diet can significantly help manage heartburn. At M8 Nomad, our personalized online nutritional coaching service is here to guide you through your health journey, promoting sustainable, regional, and seasonal foods.

No matter your dietary preferences or health goals, we're committed to helping you enjoy a healthier, more balanced diet. Embark on your journey to improved wellbeing with M8 Nomad today.

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1. Dietary fibre and the risk of oesophageal and gastric cancers ↩
2. The Amazing and Mighty Ginger ↩

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