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Nutrition

Heartburn-Friendly Food Swaps for Breakfast, Lunch, and Dinner

Provided by Nexium 24HR

Tired of feeling that burning sensation in your chest after every meal? Here are some food swaps you can make to help relieve your heartburn.

Ever find your morning (or afternoon, or evening) sidelined because you’re in pain from heartburn? If it happens more frequently than two days a week, you can take a medication like Nexium24HR. You might also try making some dietary changes to your breakfast, lunch, and dinner to get relief. Experiment with swapping out these common heartburn triggering foods for some of these replacements.

At breakfast

No, thanks: Pass on any fruits in the citrus family: oranges, grapefruit, tangerines, and clementines. Sorry, no orange juice either.

Yes, please: There are plenty of nutritious, non-acidic fruit options, like berries, bananas, melons, pears, and apples. For a healthy morning meal, toss them over low-fat yogurt or cottage cheese, or put pieces into a blender with some spinach, chia seeds, and a little ice (if the fruit isn't frozen) for a vitamin-packed smoothie. 

At lunch

No, thanks: Skip the spicy fried chicken sandwich. Anything that contains cayenne, curry, cinnamon, and nutmeg may aggravate your symptoms, and fried, fatty foods take longer for your body to digest, which increases your chances of experiencing heartburn.

Yes, please: Have the healthier version: grilled chicken over brown rice with a side of green veggies. If that sounds too bland, remember that herbs aren't off limits. Add flavor with oregano, rosemary, ginger, cilantro, thyme, parsley, or dill.

At dinner

No, thanks: If you’re having pasta, don’t toss it with a tomato-based sauce. And if you're going primavera-style with lots of vegetables, avoid grape tomatoes and regular tomatoes.

Yes, please: Instead, put pesto sauce on your noodles, which you can buy or make with basil leaves, walnuts, Parmesan cheese, olive oil, and salt. (Go easy on garlic or don't include it at all, since garlic is also a possible heartburn trigger.)

After dinner

No, thanks: Skip coffee, as it can trigger reflux. And while you may have taken peppermint tea for an upset stomach, you shouldn’t take it if you have heartburn, as it can bring on symptoms.

Yes, please: Curl up with any other caffeine-free herbal tea — and a good book.
 

Get more great health and wellness stories at MarthaStewart.com/Strive.