How to Make Heartburn-Free Meals
If you have heartburn, meals can be a minefield. Careful choices may mean the difference between having a meal stay in your stomach or having it come back to haunt you later in the form of a burning, tingling sensation in your chest.
You've probably heard that it's best to steer clear of trigger foods like citrus, chocolate, alcohol, coffee, caffeine, and anything spicy. But if you're thinking "bummer," then we've got news for you: Heartburn-free eating doesn't have to be bland or boring. Here are a few simple tips for making delicious dishes and drinks that don't bring on that burning feeling.
Everyday Alternatives
By making smart substitutions and following some simple cooking tips, you can still enjoy your favorites and keep heartburn from coming back. Here's a quick list of simple switches:
| Instead of . . . | Try . . . |
| Coffee | Green tea with honey |
| Caffeinated sodas | Flavored still water or mineral water |
| Frying or sauteing | Baking, roasting, or broiling your meats |
| Tomato sauce | Tossing your whole-grain pasta in a broth-based sauce flavored with basil and thyme |
| Creamy salad dressings | Drizzling olive oil and a little cider on your salads |
| Potato chips | Snacking on whole-wheat crackers with a bit of hummus, cut-up apples, or raisins with a few sesame seeds |
| Gravy | Topping meats and mashed potatoes with mushroom gravy (Here's a great recipe for Portobello Gravy.) |
| Full-fat dairy products | Low-fat sour cream, milk, cream cheese, yogurt, and cheeses |
| Fatty desserts | Low-fat versions (Here's a reduced-fat pie crust recipe and a low-fat ice cream recipe.) |
Post-Meal Strategies
Making smart food choices is only half the battle when it comes to fending off heartburn. You also have to resist the urge to overeat or lie down right after your meal. Doing either of these can undo all the good you just did. Here are a few strategies for staying satisfied without stuffing yourself.
For more advice on dealing with your unique symptoms and triggers, use the RealAge Heartburn Symptom Checker.
