Many people are affected by heartburn. However, these symptoms can be avoided with the right diet.
- A low carbohydrate diet is advised in case of heartburn.
- The best thing is to do a digestive walk after each meal and especially not to lie down directly after the end of lunch or dinner.
After the age of 50, almost half of the population suffers from heartburn according to the Vidala French medical book for health professionals. Ten percent of adults have them with a frequency of at least once a week and 2 to 5% once a day. These heartburns therefore concern a large part of us. They can be defined as a sour or burning sensation in the stomach and sometimes reach into the throat. They are often accompanied by acid reflux or bouts of coughing. If they become chronic, they reduce the quality of life of those who suffer from them.
The causes of heartburn
The causes of these burns are multiple: overproduction of acidic juices of the stomach, increased pressure exerted on the stomach in pregnant women or overweight people, irregular meals, too fatty or too copious, taking certain medications, tobacco, stress and certain foods. On a daily basis, what can or cannot be put on your plate to limit these symptoms?
Avoid burgers, fries and pizza
The first foods to avoid are those high in fats that irritate the esophagus. These include, for example, hamburgers, fries, pizzas, dishes with sauce, etc. All cooked fats are also more difficult to digest. It is therefore better to cook your food without fat and then add it when it is hot. To avoid heartburn, the goal is to not promote inflammation and intestinal porosity. For this, we also limit our consumption of refined sugar contained in chocolate, cakes, bread, etc.
On the liquid side, avoid sugary and carbonated drinks, alcohol, coffee and fruit juices! The latter, a priori good for health, actually contain a lot of sugars, especially if they are in a hurry. But if the desire is too strong, it is better to squeeze an orange and dilute it with water to reduce the amount of sugar or to buy industrial juices called “no added sugar”.
Choose certain oils
Conversely, some foods are very good for the stomach. You can therefore consume as much as you want without fear of pain. On your plate, therefore, prefer fruits and vegetables, which are more easily digested if they are peeled and cooked, in compote or soup for example.
Some oils are also highly recommended, such as those of rapeseed or flax, because they are naturally anti-inflammatory. This is also the case with curcumin, ginger, germinated pumpkin seeds or fennel. The latter can also be consumed in the form of herbal tea, to soothe the stomach after a meal. Finally, last advice to limit heartburn: practice regular physical activity and take the time to eat, chewing food well.
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