By Melinda Hershey, Health Educator
If you're living with GERD or heartburn, chances are that you're always hearing about what
you shouldn't eat. So what can you eat? Plenty! These eight foods are versatile, delicious and nutritious--and, most importantly, they won't aggravate your heartburn symptoms.
Low in fat and high in fiber, vitamins and minerals, salad makes a great meal choice if you suffer from heartburn. Just make sure to skip the extras like cheese, croutons, fried toppings and full-fat dressings. Load up on the veggies (but avoid acidic tomatoes) for a filling meal that won't trigger your symptoms.
Poultry is a tasty and versatile staple for people living with heartburn—and there are so many healthy ways to prepare it! Bake, broil, sautee or grill chicken and turkey with fresh herbs—just don't forget to remove the fatty skin, which can aggravate heartburn.
Beans and legumes are high in fiber and protein, and are a cost-effective, filling option for any meal. Pair them with brown rice and veggies for a well-rounded dish that won't flare up your heartburn.
High in fiber and low in fat, brown rice is a great food to keep on hand when you have frequent heartburn. Use it for side dishes, main dishes, or even rice pudding when you need a treat that won't cause you pain.
Bananas are low in acid and are generally easy on the stomach. (However, bananas do tend to aggravate heartburn in a very small percentage of people.) Take one with you for a portable, heartburn-friendly snack, or incorporate it into dessert for a sweet and healthy treat.
Whole-grain pasta is a great base for any dish when you have frequent heartburn. Toss your noodles with a drizzle of olive oil and herbs, veggies and lean protein, and avoid red sauce and tomatoes.
Protein-rich fish is another versatile food that's easy on the stomach. Just be sure not to prepare it with acidic citrus juices. Bake, broil, or grill it (but don't fry!), and season with your favorite herbs and spices.
With its high fiber content, oatmeal will fill you up while speeding along digestion. Try a ½-cup serving of oatmeal with berries for breakfast, or as a hearty snack.
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