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Bulk Up Your Meals with Greens
Fiber is your friend when you have chronic heartburn since it helps speed up the digestion process—and greens are full of the good stuff! Add fresh spinach to soups and sauces, and make it a point to serve most of your meals on a bed of greens for an extra dose of filling fiber.
Use Smart Cooking Methods
Sometimes, it's not the type of food you eat that gives you heartburn—it's the way you prepare it. Stay away from deep-fried foods, marinades with heavy amounts of garlic or onions, and meat rubs that contain a lot of spicy ingredients, salt and pepper. Instead, use lighter cooking methods like boiling, grilling, stewing, baking, and sautéing (but go easy on the oil).
Substitute Low-Fat Dairy Products for Full-Fat Versions
Creamy sauces and other high-fat dairy products will aggravate heartburn since they require more stomach acid to digest them. But that doesn't mean you have to give up on your favorite creamy dishes! Instead of heavy cream and full-fat milk or yogurt, try using low-fat or fat-free versions. Low-fat Greek yogurt makes a great substitute in creamy sauces, dips and spreads.
Swap Fatty Meats for Leaner Cuts
Fatty cuts of meat like steak, lamb, dark meat poultry and certain cuts of pork wreak havoc on heartburn-sufferers. Some of the best meat choices for people with heartburn are chicken (with skin removed), lean ground turkey and lean ground beef, fish and pork tenderloin.
Swap Out Refined Grains for Whole Grains
Whole grains contain more gut-friendly fiber than refined ones, so make an effort to make most of your grains as unprocessed as possible. Swap out white rice for brown rice, and choose whole-grain varieties of your favorite pastas, breads and cereals.
Use Herbs for Big Flavor
Some spice blends containing spicy chili peppers and large amounts of salt and pepper are a disaster for heartburn-sufferers. Instead, choose fresh or dried herbs to flavor your food without any of the discomfort. Some plants and herbs, like ginger, parsley and fennel, can actually help soothe the stomach, too. Experiment to find your favorite flavor combinations!