Heartburn is a common symptom of acid reflux and Gastroesophageal reflux disease (GERD). It occurs when acid backflows from the stomach to the oesophagus. The main reason this happens is a malfunction or damage to the lower oesophageal sphincter (LES).
The main goal for those who suffer from chronic or occasional heartburn is to avoid foods that can loosen the pressure of the LES (such as foods rich in saturated fat) and to exclude highly acidic foods.
Gian Marco Scabardi, Nutritionist at Spoon Guru, has compiled a list of five foods which can help ease heartburn.
Fish. Low in saturated fat, this high protein food is rich in omega-3 fatty acids which benefit heart, bones and eyes. It’s important to avoid lemon or heavy seasonings as this may lead to heartburn issues.
Oatmeal. Good breakfast option as it can be consumed with skimmed or semi skimmed milk. Oatmeal is very high in fibre and is a decent source of protein. To mention some health benefits, this cereal helps regulating blood sugar and lowering cholesterol level. It is important to avoid acidic fruits as topping such as strawberries and blueberries.
Almonds. Good source of fibre, protein and loaded with antioxidants. Almonds unlike other nuts are generally more alkaline and are rich in monounsaturated fats which don’t cause any heartburn effect.
Spinach. Plant rich in calcium (increasing bone health) and high alkaline helps the stomach to reduce acidity levels. Easy to include in recipes or smoothies as this is a very versatile ingredient.
Bananas. Alkaline, good source of fibre and of vitamin B6. Bananas are known to promote digestive regularity and its sugar content is far better than any other processed substitute bars which may contain acidifying ingredients.
