The right diet for heartburn - which foods can you eat?
An adapted diet can often help ease the symptoms of heartburn. These dietary tips can help reduce the likelihood of heartburn and acid reflux. But everyone is different, so it's important to listen to the signals of your own body and find out which foods trigger or ease heartburn for you personally. Put together a meal plan and try to include stomach-friendly foods in it to deal with your heartburn problems.
Avoid fatty foods
Fatty foods can slow down the emptying of the stomach and increase the pressure on it, which raises the risk of heartburn. So avoid fatty meats and fried foods such as chips, mayonnaise and liver sausage. Fast food in general is risky, because the amount of fat is often hidden. You should also avoid desserts that are high in fat and sugar. But careful: not all fat is the same. You can, and even should, include healthy fats in your meals in moderation.
Acid
Foods such as citrus fruits, tomatoes and sour berries can affect the backflow of stomach acid and make it worse. It's a good idea to cut down on these foods or keep an eye on them, and to watch how your body reacts.
Avoid hot spices and spicy food when you have heartburn
Hot spices such as chilli, paprika or spicy sauces can irritate not only your mouth but also your stomach, and make the burning worse. Try to go without these spices and spicy food, or at least have them in moderation.
The right diet for heartburn - what to eat when you have heartburn
An adapted diet can often help ease the symptoms of heartburn. These dietary tips can help reduce the likelihood of heartburn and acid reflux. But everyone is different, so it's important to listen to the signals of your own body and find out which foods trigger or ease heartburn for you personally. Put together a meal plan and try to include stomach-friendly foods in it to deal with your heartburn problems.
Avoid fatty foods
Fatty foods can slow down the emptying of the stomach and increase the pressure on it, which raises the risk of heartburn. So avoid fatty meats and fried foods such as chips, mayonnaise and liver sausage. Fast food in general is risky, because the amount of fat is often hidden. You should also avoid desserts that are high in fat and sugar. But careful: not all fat is the same. You can, and even should, include healthy fats in your meals in moderation.
Acid
Foods such as citrus fruits, tomatoes and sour berries can affect the backflow of stomach acid and make it worse. It's a good idea to cut down on these foods or keep an eye on them, and to watch how your body reacts.
Avoid hot spices and spicy food when you have heartburn
Hot spices such as chilli, paprika or spicy sauces can irritate not only your mouth but also your stomach, and make the burning worse. Try to go without these spices and spicy food, or at least have them in moderation.
Go for stomach-friendly foods
Some foods have a soothing effect on the stomach and may ease heartburn. These include oats, bananas, low-fat dairy products, lean meat, fibre-rich foods such as wholegrain products, vegetables (apart from the acidic ones) and low-fat soups.
Watch your portion size
Overeating can increase pressure on the stomach and so trigger heartburn. It's a good idea to eat smaller meals more often and to eat slowly, so you don't overload your stomach. Better a small extra portion in between than too much at once.
Avoid eating late and don't lie down straight after eating
Give your stomach time to digest food before you lie down. It's recommended to stop eating at least two to three hours before bed.
Drink enough water
Drinking enough fluid is important to dilute the stomach contents and support digestion. Drink water between meals to reduce pressure on the stomach.
Foods for heartburn: good tolerance
Some foods may help ease heartburn and are considered especially gentle on that unpleasant burning feeling for anyone plagued by heartburn.
Oats are a good choice, as they are rich in fibre and may help calm the stomach.
Bananas are easy to digest and contain natural acid buffers that may help neutralise excess stomach acid. Our 'banana milk' Mister White is a great fit here.
Low-fat milk, yoghurt and cheese can have a soothing effect on the stomach. Make sure you don't have too much, though, as dairy products can trigger heartburn in some people. You can also switch to dairy alternatives.
Lean meat such as chicken, turkey and fish are good protein sources that don't overload the stomach.
Wholegrain products, such as wholemeal bread, brown rice and wholewheat pasta, as well as fresh vegetables and pulses, can help support digestion and ease heartburn.
Chamomile tea has anti-inflammatory properties and can have a soothing effect on the stomach. It may help ease heartburn and support digestion. The stomach-friendly frank. organic tea Happy Stomach is perfect for this.
Almonds are a good way to get protein and fibre. They can calm the stomach and help neutralise excess stomach acid.
These are the foods you're better off avoiding
With heartburn, certain foods should be avoided or at least limited.
Fatty foods such as fried food, pizza with lots of cheese, fatty meat and creamy sauces can weigh on the stomach for longer and increase pressure on the stomach, which can trigger heartburn.
Foods such as citrus fruit, tomatoes and sour berries can increase the reflux of stomach acid and make heartburn worse.
Hot spices such as chilli, paprika and hot sauces can irritate the stomach and trigger or worsen heartburn. So don't over-season your dishes, such as salads or potatoes.
Alcohol can relax the lower oesophageal sphincter, which normally prevents stomach acid from flowing back into the oesophagus. This raises the risk of heartburn. It's recommended to cut down on or avoid alcohol if you have heartburn.
Coffee, energy drinks and caffeinated soft drinks can relax the lower oesophageal sphincter and cause heartburn. Chocolate also contains caffeine and can relax the lower oesophageal sphincter.
Peppermint and mint products can reduce the muscle tone of the lower oesophageal sphincter and trigger or worsen heartburn.
Fizzy drinks, such as soft drinks and sparkling water, can bloat the stomach and cause heartburn.
The frank. juice cleanse as the perfect start to changing your diet
A juice cleanse can be a good start to a change in diet after heartburn, for several reasons. With heartburn, stomach acid production is increased, and certain foods can make the symptoms worse. A juice cleanse consists of freshly pressed juices that are easy to digest and can take the load off your stomach. By skipping solid food and focusing on liquid juices, the digestive load is reduced.
Juices, especially plant-based ones, may help soothe an irritated oesophagus. For example, aloe vera, chamomile or celery in the juices may have anti-inflammatory properties that could help with heartburn.
Heartburn is sometimes made worse by dehydration. Juices contain a large amount of fluid, which can help keep the body well hydrated and help dilute stomach acid.
Juice cleanses are often based on a wide variety of fruit and vegetables that are rich in nutrients. By drinking fresh juices, the body gets important nutrients in everyday life that can contribute to recovery and regeneration. Put together a suitable cleanse by choosing low-acid, alkaline-forming fruit and vegetable varieties.
The frank. juice cleanses
When making our products, we pay attention to high-quality, regional ingredients. The frank. juice cleanse comes in different intensities and lengths, so you can pick the right cleanse for your personal preferences and needs. Choose a 1-day juice cleanse, 3-day juice cleanse, 5-day juice cleanse or a 7-day juice cleanse for a real challenge. If you miss a 'meal', you can also go for our soup cleanse, where you have a hearty soup alongside 5 juices a day. Or you can do a frank. x BIOGENA cleanse, combining a classic frank. juice cleanse with food supplements from our partner BIOGENA: for more energy in everyday life with the performance cleanse, for inner and outer beauty with the beauty cleanse or for a good gut feeling with the gut cleanse.
