Heartburn Friendly Recipes

If you thought you had to give up your favorite dishes because the ingredients triggered your heartburn, try the following heartburn recipes. Whether you are cooking for yourself or someone else who suffers from chronic heartburn, these recipes are many of your favorite dishes, and contain heartburn friendly ingredients.

Chicken Recipes
Chicken is a safe choice for most heartburn sufferers, but it can soon become a boring meal without some variety. The same goes for other main dishes. With these recipes, however, you will not only have variety, but you will also get the great taste of many of your old favorites!

Beef Recipes
You may have thought you couldn't eat beef if you suffered from heartburn. While you may need to select leaner cuts of meat and very lean ground beef, it is possible to enjoy those beef recipes without having to worry about heartburn.

Pork Recipes
Pork is often called "the other white meat" and is often as lean as chicken. Pork tenderloin is especially lean. The recipes here are heartburn-friendly, because fat is sometimes a heartburn trigger. Leaner meats and low-fat ingredients cut down on fat content.

Turkey Recipes
Turkey is a safe choice for most heartburn sufferers, because it is leaner than beef and ground turkey can often be substituted for ground beef in many recipes. With these turkey recipes, you will also get great tasting dishes that are more heartburn friendly because of the lower fat content.

Seafood / Fish Recipes
Most fish and seafood are great low-fat meal choices for those individuals whose heartburn is triggered by fatty foods. The recipes listed here will not only give you a various of healthy dishes, they'll give you great taste too.

Vegetarian Recipes
All these recipes are meatless, but still contain a lot of flavor, and are heartburn-friendly.

Rice Recipes
Rice is the staple food for two-thirds of the world's population. It is nutritious while being ideal for special diets. The following recipes are also heartburn friendly and can be enjoyed by heartburn sufferers.

Casserole and Stew Recipes
These recipes are tasty, filling, but won't cause the heartburn many other casserole and stew recipes that contains onions, tomatoes and spice may.

Pasta Recipes
Pasta is a staple most people have in their pantries, and it makes for a great addition to many meals. The following recipes are also heartburn friendly and can be enjoyed by heartburn sufferers.

Salads Recipes
Salads are a common part of many meals. Whether you like a chef salad or a more substantial salad that can be a meal in itself, or anything in between, the following recipes are tasty as well as being heartburn-friendly.

Side Dish Recipes
If you suffer from acid reflux, try these side dish recipes that will keep you heartburn-free. Side dishes can be creative, delicious, and quick to make too!

Dessert Recipes
We all like desserts. While chocolate may be a heartburn trigger for you, there are many other great desserts that can satisfy your sweet tooth and still be heartburn-friendly.

Breakfast Recipes
Breakfast is an important meal, and is necessary to start your day off right. The recipes below are not only fast and delicious, they are also heartburn friendly.

Kid-friendly Recipes
One of the leading triggers of heartburn is the food we eat. In addition, fatty foods can cause a lot of problems for those prone to suffering heartburn, so parents can do their kids' bodies a favor by finding low-fat options for school lunches

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Dining Out With Heartburn

Dining out at your favorite Chinese, Mexican, or Italian restaurants can mean be more difficult when you have less control over your meal options. Sometimes the food served at these restaurants can contain more ingredients that can trigger your heartburn. If you aren't sure what your trigger foods are, keeping a food record can be a good way to find out what foods trigger your heartburn. But knowing you should avoid and what is okay to eat before you dine out can mean an enjoyable meal that won't exacerbate your heartburn.

Remember, avoid foods that trigger your heartburn. It is important to avoid fried foods and spices. If you aren't sure what is in a dish or how the dish is prepared, don't be afraid to ask. Also, don't be afraid to request alterations or substitutions if any dish contains elements that can cause heartburn.

Here are some suggestions for dining out at one of the following specific types of restaurants:

What you shouldn't eat: Breaded and fried entrees Egg rolls Ribs Sauces thickened with eggs and butter Hot and sour soup. Crispy deep-fried noodles Overly spicy dishes Sweet and sour dishesWhat is better to eat: Entrees such as beef with broccoli, velvet chicken or shrimp with mushrooms and bamboo shoots Wonton soup Steamed dumplings Brown rice Dishes made with vegetables in a light sauce Stir-fried or steamed dishes with light wine or lobster sauces Sauces thickened with broth and corn starch Fortune cookies for dessert

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What you shouldn't eat: Chimichangas Chorizo (Mexican sausage) Fried tortilla chips Deep fried tortilla chips and taco shells Cheese and sour cream toppings Refried beans Chile peppers Salsa, tomato, and onions Mole (chocolate) sauce Flan, or other rich desserts Sangria and margaritasWhat is better to eat: Grilled chicken or fish Low-fat refried beans and rice Fajitas Burritos Tortillas Mild Guacamole on a flour tortilla Broth-based soups Dishes prepared with herbs such as cumin and cilantro

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What you shouldn't eat: Heavy tomato or cream sauces Pizza toppings such as double cheese, lots of sauce, sausage and pepperoni, hot peppers Oil-based salad dressings Antipastos with cheese, salami, and spicy peppers Anything carbonara (cream, cheese, and bacon) Anything parmigiana (fried, smothered in tomato sauce and mozzarella) Any foods prepared with lots of garlic and spices Rich, heavy desserts, such as cheesecake or tiramisuWhat is better to eat: Dishes with little or no cheese Veal or chicken in a light mushroom sauce Grilled meat, poultry, or fish. Pasta "en brodo," which is a light broth-type sauce Minestrone (vegetable) or pasta fagioli (macaroni and bean) soups Vegetable side dishes without garlic or too much olive oil Pasta primavera without sauce Risotto or polenta dishes made with vegetables, not butter and cheese Pasta in broth-based sauce Vegetables with no garlic Pizza with little sauce and cheese Biscotti - crunchy Italian cookies - for dessert

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What Are Heartburn Symptoms?

Answer: Heartburn (reflux) is a symptom of another digestive disorder, and not a disorder by itself. For example, heartburn is the most common symptom of gastroesophageal reflux disease (GERD).

Many people have different heartburn triggers, but most people have similar heartburn symptoms, such as:

A burning sensation in the chest
This burning sensation usually starts behind the breastbone (the sternum), and may travel up to the throat. It usually occurs shortly after eating, and can last from a few minutes to several hours.

A burning feeling in the throat
This burning sensation can result from irritation when stomach contents reflux up into the throat.

Sour or bitter taste in the mouth
This sour or bitter taste can occur when stomach contents reflux up into the esophagus and may reach the back of the throat. When the contents enter the back of the throat, a person will often have a sour or bitter taste in their mouth.

Chronic coughing
If stomach acid refluxes (back up) into the esophagus and is inhaled, it can cause coughing.

Wheezing or other asthma-like symptoms
Several studies suggest a significant link between GERD and asthma. The results of these studies show that up to 60% of people with asthma also have GERD, compared with 10% of the general population. GERD can affect asthma when stomach acid refluxes into the esophagus and is aspirated into the airways and lungs, and can make breathing difficult and cause the patient to wheeze and cough.

Sources: "Heartburn and GERD FAQ." American College of Gastroenterology. 19 May 2009

"Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD)." NIH Publication No. 07–0882 May 2007. National Digestive Diseases Information Clearinghouse (NDDIC). 19 May 2009

"Is it just a little HEARTBURN or something more serious?." American College of Gastroenterology. 19 May 2009

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Heartburn & Stress

More than half of people who suffer frequent heartburn say a hectic lifestyle and work-related stress increases their heartburn. While stress hasn't been linked directly to heartburn, it is known that it can lead to behaviors that can trigger heartburn. During stressful times, routines are disrupted and people may not follow their normal routines in regards to meals, exercise and medication. It is important to find ways to alleviate the stress, and thus make stress-related heartburn less likely.

Regular exercise
This not only helps to lower stress and increase your natural "feel-good" chemicals, known as endorphins, but also helps with digestion.

Sleep seven to eight hours a night
This is critical to keeping our stress level low. Studies have shown that sleep-deprived people have higher stress levels.

Eat balanced meals
By consuming plenty of fresh fruits, vegetables and fresh fish, you'll provide your brain and body with the necessary nutrients to help you perform under pressure. It is also important to avoid the foods that are your heartburn triggers.

Limit consumption of alcohol, caffeine, tobacco and sugar
Studies have shown that these substances cause the stress response to become heightened. Alcohol, caffeine, and tobacco are also heartburn triggers.

Visualization
Take a quick "mental break." Envision a favorite place in your mind; anyplace that makes you relax just thinking about it. This can be imagining a walk by the ocean, a drive through the mountains, or being on a hillside watching the sun set. Concentrating seeing, hearing, and smelling the things you imagine will help you relax.

For more on stress relief, go to About.com's Guide to Stress.

You may also want to consider the following articles:

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Is There a Cure for Heartburn?

If you do a search on the Internet, you will be able to find many websites that will tell you they have a cure for heartburn.

When talking about a disease or other health condition, people most often think of a cure as the putting a permanent end to that disease or condition and making a person healthy again. With that in mind, can anything cure heartburn?

Answer: For some individuals, making some lifestyle modifications and changing their diet can improve their symptoms of heartburn. Others will be able to find relief by taking prescribed medications, such as H2 blockers or proton pump inhibitors (PPIs). There are also those individuals who use a home remedy for heartburn in their treatment plan.

However, while their heartburn may appear to be cured, this elimination of heartburn lasts only as long as the treatment plan is followed. Once an individual returns to habits or diets that led to heartburn before, or stop taking their medications or other remedies, the heartburn returns.

In some situations, a physician may suggest surgery to treat severe heartburn. This surgery, called fundoplication, is not ideal for all patients who suffer from chronic heartburn or GERD. Fundoplication surgery can be very effective in the treatment of severe heartburn, but it doesn't have a 100 percent success rate. For some patients, the surgery doesn't completely eliminate their heartburn, and they will need to continue taking medication. There are other patients who are heartburn-free for a period of time after surgery, only to begin to suffer from heartburn symptoms again months or years later.

Despite advertisements to the contrary, no immediate cure, with the ability to get off all medications and never suffer from heartburn again, has been shown to work in the typical person with heartburn.

Before investing in any of these proposed treatments, you should investigate them thoroughly. You can learn more about false health product claims from About's Guide to Patient Empowerment. You should also discuss any new treatment with your doctor.

Related Resources:

Sources:

"Heartburn Or Gastroesophageal Reflux Disease (GERD)" American College of Gastroenterology

"Information You Can Stomach - Heartburn and GERD FAQ." The American College of Gastroenterology

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Preventing Nighttime Heartburn

Nearly eight in ten heartburn sufferers experience symptoms at night. If you suffer from nighttime heartburn, you may not realize that what you do during the day and how you sleep at night can have a big impact on whether or not you suffer from nighttime heartburn.

Here are several tips to help you feel better and get a good night's rest that is free of heartburn:

Lying flat allows stomach contents to press against the Lower Esophageal Sphincter (LES). Also, having the head higher than the stomach allows gravity to keep stomach contents where they belong.zSB(3,3)Studies have shown that this position aids digestion and helps with the removal of stomach acid. Sleeping on the right side has been shown to worsen heartburn. Lying down with a full stomach can cause stomach contents to press harder against the LES, increasing the chances of refluxed food. Clothing that fits tightly around the abdomen, such as tight belts and waistbands, will squeeze the stomach, forcing food up against the LES, and cause food to reflux into the esophagus. Chewing gum can provide short-term heartburn relief by stimulating the production of saliva, which dilutes and flushes out stomach acid. More importantly, saliva can actually neutralize stomach acid. Some people enjoy a before-bed cigarette. Nicotine, however, can weaken the LES. Smoking also stimulates the production of stomach acid. Alcohol increases the production of stomach acid and relaxes the LES. If you are overweight, pressure of excess weight can increase the chance stomach acid will back up in to your esophagus.zSB(1,2)Antacids will work very quickly on heartburn you may be experiencing before you go to bed. If you are taking an antacid more than once or twice a week, you should see your doctor about another treatment plan.

Stress may lead to an increase in stomach acid production. It is also known to lead to behaviors that can trigger heartburn, such as overeating.

Sources:
"Nighttime Heartburn" The American Gastroenterological Association. Paraesophageal Hiatal Hernia28 May 2008.

American Journal of Gastroenterology, "Updated Guidelines for the diagnosis and Treatment of Gastroesophageal Reflux Disease." The American College of Gastroenterology. Paraesophageal Hiatal Hernia28 May 2008.

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Can Chewing Gum Ease Heartburn

Answer:
Chewing gum is known to stimulate the production of saliva. But how will this help with heartburn?

Previous studies have shown that chewing sugarless gum after meals can help prevent cavities by lowering acid and sugar levels in the mouth. In an effort to see if chewing gum could also help with acid reflux, researchers at Britain's Kings College in London tested their theories on 21 volunteers in 2005. Over the span of two days, the volunteers ate two high-fat meals, one each day. After one of the meals the volunteers would chew gum for 30 minutes after the meal, and after the other meal they didn't chew any gum. For two hours after each meal researchers measured the levels of acid in each volunteer's esophagus. The researchers then compared the results from the time after meals when gum was chewed, and from the time after those meals when gum was not chewed. The results of that study showed that chewing gum after a meal reduced acidity levels in the esophagus.

Chewing gum or sucking on a lozenge for 30 minutes after meals increases the production of saliva. And because saliva is alkaline, it can help neutralize the acid. Saliva can also relieve heartburn by bathing the esophagus and lessening the effects of acid refluxed into the esophagus by washing it back down to the stomach.

While the results of various studies support chewing gum to reduce the effects of acid reflux, it is important to remember that it may not work for everyone. In particular, chewing gum or sucking hard candy may lead to swallowing excess air. Swallowing air, in turn, can result in bloating and an increase in flatulence. It is important, therefore, to discontinue chewing gum or sucking hard candy if swallowing air becomes a problem for you.

Carol Ann Rinzler, Ken DeVault, MD. Heartburn & Reflux for Dummies. Hoboken, NJ: Wiley Publishing, Inc., 2004.

Anil Minocha, M.D., Christine Adamec. How to Stop Heartburn: Simple Ways to Heal Heartburn and Acid Reflux. New York, NY: John Wiley & Sons, Inc., 2001.

"Digestive Health Tips: 10 Tips on Belching, Bloating, and Flatulence." American College of Gastroenterology. 15 May 2008

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