Heartburn and
indigestion make millions of people miserable. Continuous digestive problems
can be a symptom of overeating, bad food choices or something more
serious. Thankfully simple changes in
the foods you eat can provide relief.
A number of foods can
trigger heartburn or indigestion by relaxing the band of muscles at the end of
your esophagus so it can't keep out stomach acid. By avoiding spicy foods with
black pepper or chili powder, garlic and raw onions, citrus foods like tomatoes,
oranges, and grapefruit, fried or fatty foods, alcohol or anything with
caffeine such as coffee, tea, soft drinks, heartburn and indigestion can be
greatly lessened or avoided.
For overall healthy
digestion and to minimize acid reflux, make sure you get plenty of fiber from a
variety of vegetables, non-citrus fruits, and whole grains. Drink enough fluids
to help your body absorb important nutrients and lubricate food waste, and use
low-fat methods when cooking. Try drinking herbal chamomile tea after dinner or
before bedtime, as it’s believed to have a calming effect on the stomach. Smaller but more frequent meals can also help
decrease heartburn and indigestion episodes.
Be sure to eat your meals and
snacks in a calm, relaxed atmosphere where there’s little if any noise or
distractions. Wear properly fitting clothing that isn’t tight in the waist and
abdominal area, and don’t lie down immediately after eating a meal.
Make your morning meal oatmeal. It’s high in fiber, low in
saturated fat and cholesterol and when combined with skim milk, gives you a
calcium-charged boost to your day. By adding blueberries or raisins you’ll be
adding some extra iron and potassium into the mix for a well-balanced
meal.
You can't beat turkey if you want a lean, nutrient-packed
protein source that'll be easy on your stomach. Turkey is high in niacin, which
helps lower cholesterol levels in the blood.
Chicken without the skin is also a terrific low-fat source of protein. Both
are easy to cook either indoors or out.
Apples and grapes are low in saturated fat, cholesterol, and
sodium, and are a great non-citrus fruit choice for vitamin C and fiber.
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