Eat Well at Home and Dine Out Sensibly
You don’t have to give up all of your favorite foods to avoid heartburn. A well-stocked
pantry with heartburn-friendly foods is key. So is making the right choices at restaurants.
Heartburn foods that trigger symptoms, such as fats, oils, chocolate, or citrus
products can be less tempting when there's a supply of "safe" ingredients in your
kitchen cabinets. The added benefit of a good heartburn diet is healthier eating
for the entire family.
Heartburn-Reduced Foods to Keep at Home
Grains
Try to purchase whole grains versus refined grains whenever possible. Be sure to
store in an airtight container after opening.
Basmati Rice (aromatic long-grain rice)
Wehani Rice (dark, basmati-type from California)
Polenta (instant and regular)
Ready-to-Eat Whole-Grain Cereals
Pasta
Be sure to prepare these with a light broth-type sauce (not tomato-based or high-fat).
Perk up the dish with herbs such as basil and tarragon. (See Bow Tie Pasta with Peas and Ham recipe.)
Beans, peas, and lentils
All of these items provide a good source of vegetable protein, B vitamins, and minerals
such as calcium and iron. They are also an excellent source of fiber for your heartburn
diet. Keep both dried and canned varieties on your shelf, and toss them into soups,
salads, and pasta and casserole dishes.
Split Peas (yellow, green)
Chickpeas (garbanzo beans)
Oils
Use oils in moderation. Darker oils (such as sesame) have a wonderful flavor,
and a little goes a long way in adding good taste and enjoyment to dishes.
Extra-Virgin Olive: Experiment, as the taste of olive oils varies from mild to very
flavorful.
Note: Keep cooking-oil sprays (such as PAM®)* in the cupboard. There are
several flavored varieties available too. This is a handy way to cut down extra
fat, keep food from sticking to pans, and add a little flavor.
Vinegars
These can be problem items for severe heartburn sufferers because of the acid content.
However, cider vinegar and rice vinegar are often tolerated better by many people,
and both add nice flavor to food. Use other vinegars in moderation if there hasn't
been a problem with them in the past.
Condiments and canned goods
Most people with heartburn can eat mustard, and some can handle ketchup (in small
amounts) fairly well. These are handy items to perk up recipes, and quick add-ons
to a meal.
Chicken and Vegetable Broth
Reduced-Fat Peanut Butter
Spices and herbs
Keep lots of dried spices and herbs on the shelf. They are generally less likely
to promote heartburn, though each individual's system will respond differently.
Dried/dehydrated forms of onion and garlic are more user-friendly than fresh.
Onion Powder and Dried Onion Pieces
Note: There are several spices that are generally irritating to the gastric (stomach)
lining and are especially troublesome for heartburn sufferers and their heartburn
diet. The spices listed below may be troublesome for some sufferers, but pose no
problem for others. The best advice is to listen to one's own body.
Crushed Red Pepper Flakes
Fresh Garlic (raw or cooked)
Baking supplies
Muffins and quick breads made from scratch can be made with less fat and without
other troublesome ingredients such as pepper or spice. (See Whole-Wheat Corn Muffins recipe.) Whole-grain breads are
made more simply with a bread machine. Here are some of the basic ingredients:
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Smart Heartburn Food Choices at Restaurants
While you might have already experienced heartburn after dining out, you may not
know that there are some simple tips that can help alleviate, if not eliminate,
heartburn brought on by a restaurant meal. Just as at home, some foods served at
restaurants, such as high-fat dishes, certain spices, citrus products like tomatoes
or oranges, caffeinated beverages, and chocolate can bring on heartburn.
Restaurant meals can also bring on heartburn because they tend to be higher in fat.
Fat takes longer to digest, so food stays in the stomach longer and has a greater
likelihood of causing problems. Restaurant portions also tend to be larger than
recommended serving sizes. This increases pressure in the stomach and can cause
acidic stomach contents to backsplash into the esophagusHEARTBURN GLOSSARY
Esophagus:Tube connecting the mouth to the stomach; a passageway
for food; part of the digestive system..
The following recommendations will help you make heartburn-smart choices when dinning
out.
Tips for Ordering Heartburn-Friendly Dishes at Restaurants
Questions to ask the server:
- - How is the dish prepared?
- - Can my menu selection be grilled or broiled instead of fried or sautéed?
- - Does this dish come with a high-fat gravy or sauce that could be served on the
side?
- - Could I split an entrée with a friend rather than ordering a large meal on my
own?
Questions to ask yourself:
- - Does this meal contain any of my heartburn trigger foods?
- - Will having a cocktail, beer, or glass of wine with dinner make my heartburn worse?
- - Do I really want or need dessert, or is it just a matter of habit?
Heartburn foods to avoid:
- - Foods that are fried, sautéed, or prepared in butter or oil
- - High-fat side dishes such as onion rings or French fries
- - High-fat sauces, gravies, and salad dressings
- - Tomato-based foods and juices
- - Caffeinated beverages such as cola and iced tea
- - Citrus drinks such as lemonade or orange juice
- - Alcoholic beverages
- - Chocolate
- - After-dinner mints (peppermint can exacerbate heartburn)
What to look for:
- - White meat, which is lower in fat than dark meat
- - Leaner cuts of red meat
- - Smaller portion sizes
- - White wine instead of red
- - Lighter desserts, such as angel food cake
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* PAM is a registered trademark of ConAgra Foods, Inc.
