If you suffer from heartburn, one of the causes could be gastroesophageal reflux disease (GERD). GERD is the result of stomach acid in the esophagus. Stomach acid gets backed up in the esophagus because the muscles in the esophagus stop functioning properly and do not stop the backflow of acids into the tube. GERD not only causes heartburn but also sour taste, nausea, sore throat, and chest tightness.

There are medications to treat GERD, they work to reduce stomach acid and help with heartburn. But medications can only control the symptoms. Food is another way to control heartburn and reduce stomach acid. Different people suffer from heartburn triggered by different foods. Keeping a journal of what you eat daily might help you figure out your trigger foods.

1. Foods that cause heartburn

Spicy, vinegary, citrusy, fatty, and fried foods are more likely to set off heartburn. Fried foods or foods high in fat content tend to remain in the stomach for longer. The continued pressure in the stomach can cause muscles that keep out stomach acid from the esophagus to open. Caffeine, alcohol, carbonated drinks, and onions are other common triggers for heartburn.

2. Foods that reduce heartburn

However, vegetables and fruits are found to reduce heartburn. While no food can cure GERD or completely prevent heartburn, fibrous foods seem to help. In addition to vegetables and fruits, whole grains, legumes, poultry, and lean meat have been considered normal foods too for those who suffer from heartburn. The only issue lies in making them flavorful enough to eat since spices and most ingredients that lend flavor to the meal are usually the ones that trigger heartburn. Fresh herbs are one option in these instances. Basil, oregano, parsley, and rosemary can be used to flavor meals.

3. Food preparation

Another way to make your meals flavorful is to roast, grill or sauté your food. Vegetables that are roasted, for instance, taste sweeter and more caramelized as the process of roasting brings out the natural sugars in them. Brussels sprouts, carrots, broccoli, squash, and cauliflower are some of the vegetables that have an intense flavor to them once roasted. Fresh, raw vegetables and fruits are also great for preventing heartburn. A raw tomato might not cause heartburn whereas tomato sauce will. For sauces, you could cut out the fat, citrus, and vinegar. Instead, you could blend cucumber, yogurt, and basil, or you could sauté mushrooms in olive oil, or make a pesto salad. Add some of these to your food to make it flavorful.

4. Start with a healthy breakfast

For breakfast, it is best to avoid food high in fat content such as bacon or ham. Eggs are a good option. Other good options are oatmeal with fruits like bananas, low-fat yogurt with nuts, quinoa or other whole grain options with fruit or yogurt.

5. Protein

Salads laden with protein make for a good lunch. Go for chicken or legumes. Ensure the dressing is neither vinegary nor citrusy. Go for dressings made of yogurt or olive oil.