Heartburn is a common problem that affects many people. Fortunately, there are a number of foods that can help to reduce heartburn. In this article, we will look at what foods to avoid and what foods help heartburn. You will also get tips about how to prevent and manage heartburn.

Heartburn Foods

There are a few different types of foods that can trigger heartburn. They are generally spicy, fatty, and high-acid foods. Here are some of the worst offenders:

  1. Citrus fruits: Oranges, lemons, and grapefruits are all high in acidity, and hence can trigger heartburn.
  2. Tomatoes: Whether they’re eaten raw or cooked, tomatoes can be a problem for people with heartburn due to their high acid content.
  3. Coffee: The caffeine in coffee can relax the lower esophageal sphincter muscle, which can lead to heartburn.
  4. Alcohol: Alcoholic beverages can relax the lower esophageal sphincter muscle and contribute to heartburn.
  5. Fried foods: Greasy foods can slow down digestion and cause food to stay in the stomach longer, leading to heartburn.
  6. Spicy foods: Hot, spicy foods containing a compound called capsaicin can slow down digestion and trigger heartburn.
  7. Chocolate: Chocolate contains a substance called theobromine, which can relax the lower esophageal sphincter muscle and cause heartburn.

If you suffer from heartburn, it is best to avoid these.

Foods That Help Relieve Heartburn

Here are some of the best foods to eat if you have heartburn:

  1. Bananas: Bananas are low-acid which helps lower acidity in the stomach. They also coat the stomach lining, reducing irritation.
  2. Oatmeal: Oatmeal is high in fiber, which can absorb stomach acid and help reduce heartburn.
  3. Yogurt: Yogurt is another good option for people with heartburn. It contains probiotics, which are live bacteria that can help improve digestion and reduce heartburn overtime. However, before you go guzzling down a tub of yogurt, remember that it is acidic and may have high fat that could also exacerbate an existing heartburn condition. The key is moderation.
  4. Ginger: Ginger is a popular natural remedy for many different health problems, including heartburn. Its effect is attributed to its rich antioxidant content.
  5. Green Vegetables: Green vegetables are high in alkalizing minerals, which can help to neutralize stomach acid and reduce heartburn.

Best Tips to Reduce Heartburn

Listen to your body: One of the best ways to reduce heartburn is to listen to your body. If you feel like you are starting to experience heartburn, there are a few things you can do to try and reduce it. Start by avoiding the trigger foods that I talked about earlier.

Eat smaller meals: Another way to reduce heartburn is to eat smaller meals. This is because large meals can put pressure on the stomach, which can lead to heartburn. Try eating several small meals throughout the day instead of three large ones.

Don’t lie down after eating: When you lie down after eating, your throat and stomach are at the same level, which increases the risk of food flowing up your esophagus and causing heartburn. Try waiting at least 2 hours after eating to lie down.

Reduce stress: Stress can also cause heartburn as it increases stomach acid.

Avoid tobacco smoke: While some people may be able to smoke occasionally without any symptoms of heartburn, for most this is not the case.

Limit alcohol: When you consume too much alcohol, it can lead to burning and irritation in the esophagus. Alcohol also increases stomach acid production, so avoid drinking alcohol if you have heartburn symptoms.

Take an antacid: Another way to reduce heartburn is by taking an antacid before eating a meal that might cause heartburn . You can buy over-the-counter medications or follow a home remedy


  • Courtney Simons

    Dr. Courtney Simons has served as a food science researcher and educator for over a decade. He holds a Bachelor of Science in Food Science and a Ph.D. in Cereal Science from North Dakota State University.