Dietary changes--including more healthful foods, especially plant foods, and minimizing or avoiding intake of irritants such as caffeinated beverages or alcohol-- can certainly help minimize heartburn. According to Dave Grotto, author of Optimal Life Foods, a diet that's fiber rich and includes plenty of whole grains, fruits (such as guava, papaya, blackberries, strawberries, apples, and cranberries), vegetables (such as carrots and kale, flaxseed, and beans), and fish (rich in omega 3s) can help those who suffer from heartburn.
"Though not all foods and beverages affect people in the same way, some can exacerbate or contribute to heartburn," says Grotto. Offenders may include black and red pepper, caffeine-laden beverages such as coffee, tea, soda, and energy drinks, alcoholic beverages, chocolate, mint, fatty, greasy foods (such as fried, breaded foods), condiments (such as catsup, mustard, vinegar), citrus foods, tomatoes, veggies/spices (like garlic and onion), and carbonated beverages. Grotto recommends eliminating these foods/beverages one by one or all at once and, at the same time, monitoring symptoms.
Be sure to consult with your doctor if heartburn occurs more than twice a week and doesn't resolve after you eat more healthfully and avoid foods that may contribute to your discomfort. Untreated, heartburn can contribute to other discomforts such as a sore throat or bad cough or serious medical conditions including asthma.
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