Cooking to Help Reduce Your Risk of Heartburn

Heartburn is an extremely common complaint. More than forty percent of people experience it at least once a month. If you are like the millions of Americans who suffer from Gastroesophageal Reflux Disease (GERD), you may encounter it even more often than that. However, it is possible to reduce your risk of heartburn while still eating the foods you enjoy. It’s just a matter of picking the options that are the least likely to provoke your heartburn. Most of these substitution suggestions can be found in any Dallas area supermarket.

  • Choose low fat versions of all dairy products. Dietary fat can exacerbate heartburn, so stick to low fat milk, yogurt and sour cream.
  • Pick low-acid products. For instance, grab low acid orange juice instead of regular. When making vegetable soup, use a clear broth instead of tomato juice, which is highly acidic. Reach for fruits like peaches before acidic pineapples, oranges or grapefruits.
  • Choose leaner cuts of meat. Picking skinless chicken thighs over those with skins, for instance, can help cut down on heartburn.
  • Cut the amount of fat you use when you cook. For instance, coat pans with nonstick spray instead of using copious amounts of oil. Go for steamed vegetables over sautéed, and try roasting over frying.
  • Pick dark and flavorful oils like sesame for salads. The full flavor means you will use less.
  • Eat smaller portions in order to reduce your risk of heartburn. You are more prone to heartburn when you over eat. Try using a smaller plate to keep your portions under control.
  • Trade in heartburn triggering desserts like chocolate or full-fat ice cream for safer choices. For instance, eat low-fat vanilla ice cream, or a slice of reduced fat peanut butter pie.

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