8 Foods to Help Relieve Heartburn

We're going to show you the foods you should introduce in your usual diet if you want to avoid acidity problems.

Written and verified by el nutricionista Saúl Sánchez.

Last update: 01 July, 2023

Heartburn is a common problem and can be created by several different causes, gastritis being one of the most difficult to solve. However, Helicobacter infections are also a risk factor for the development of this symptom. In today’s article we’ll show you how to manage it through your diet and bring you the best foods to help relieve heartburn.

First of all, you must be clear that toxic habits increase the risk of suffering from heartburn at some point in life. Therefore, it’s essential to avoid both alcohol and tobacco. Maintaining good body composition will also be decisive in improving the functioning of the digestive system, apart from general health.

Foods to relieve heartburn

Next up, we’re going to show you the best foods to help relieve heartburn. Keep in mind that they have to be included in the context of a varied and balanced diet to have the desired effect. If you experience a deficit of essential nutrients, the symptom could worsen, in addition to putting your health at risk.

Apples

Apples are one of the best fruits to combat acidity, as they neutralize the action of gastric juices. In this way, it’s possible to balance the pH in the internal environment, which prevents the appearance of aches and pains. Besides, it’s a food with a high concentration in soluble fiber, essential to improve the health of the microbiota.

Now, if your heartburn is caused by a Helicobater infection, apple consumption may not be a good option. In this case, the pectins contained in the fruit could stimulate the proliferation of the pathogen, which worsens the symptoms. In this context, the most effective thing is to resort to treatment with probiotics, as evidenced by research published in the International Journal of Molecular Sciences.

However, in most situations, you’ll experience an improvement in heartburn through regular consumption of apples and other fruits. For example, pears have very similar properties. Both foods must be accompanied by a certain amount of water, since maintaining a good state of hydration is another key point in managing the problem.

Carrots

Carrots contain a significant amount of beta-carotene. These compounds can be transformed into vitamin A within the body, a nutrient that participates in the endogenous synthesis of collagen. This protein is used to repair damaged tissues, such as the walls of the stomach. Increasing the presence of the vitamin in the diet has been shown to be beneficial when there are wounds in the tissues.

In addition to this, the soluble fiber contained in carrots can reduce irritation in the digestive mucosa, which is often responsible for the sensation of acidity. It also partially neutralizes the acid in stomach juices, resulting in a more moderate pH environment, less aggressive to the tissues of the stomach.

Baked potatoes

One of the most emollient foods are cooked potatoes. This means that it has the ability to neutralize the effects of gastric juices, thus avoiding a burning sensation or reflux. Of course, you must always avoid frying this tuber. During this process, a series of waste compounds are produced that worsen the state of health.

In addition, there’s evidence that fried and processed foods worsen many digestive processes, increasing the incidence of acidity, and reflux, as well as impairing the proper functioning of the microbiota. Instead, you should always choose to boil the tubers in water or to cook them in the oven. Even the microwave can be a useful appliance to prepare them.

Nuts

Nuts stand out for their high nutritional density. We’re talking about foods that contain essential micronutrients and a good handful of high-quality fatty acids. Among all of them, omega 3 stands out, with its anti-inflammatory character. This is confirmed by a study published in the journal International Immunology.

Increasing the intake of quality lipids in the diet could be useful in combating gastritis and accelerating the repair of stomach wounds, thus avoiding situations of heartburn. This isn’t enough on its own; it’s also vital to avoid the consumption of toxins and pay special attention to the cooking methods used. Of course, the consumption of nuts will help in this.

In general, the presence of nuts in the daily diet is recommended. You have to be careful not to overindulge in them, as they’re quite high in calories. Ideally, eat a handful of them. Of course, you should always choose the natural or toasted versions, avoiding fried and salty nuts.

Turmeric

This is the queen of culinary spices, and turmeric is known for its medicinal properties. It has been used since ancient times in many different cultures to help prevent the development of complex pathologies. It contains antioxidant and anti-inflammatory phytonutrients that could be useful in combating heartburn and reflux.

In addition, it’s easy to introduce into your diet. It can be added to many different dishes, thus improving the organoleptic characteristics of your recipes. On the other hand, there’s the option of ingesting it through supplements. There are already many manufacturers who are offering capsules of its active principle, curcumin.

Ginger

Ginger is another root with excellent health benefits. For example, it’s used to relieve nausea in pregnant women or in people undergoing cancer treatment. If you prepare an infusion with ginger, you can also combat the symptoms of digestive disorders, such as reflux and heartburn.

Likewise, it has an important anti-inflammatory effect on the body, which is why it helps in the prevention of many complex and chronic diseases. It’s even efficient for weight loss, because it stimulates the mobilization and oxidation of accumulated fats in the subcutaneous tissue.

Fermented products

If you suffer from gastrointestinal problems, you should increase the presence of fermented foods in your diet. Kefir, yogurt, sauerkraut, and kombucha tea stand out among them. All of them provide beneficial microorganisms that colonize the walls of the digestive tract, avoiding alterations and discomforts that can affect your health. This is evidenced by a study published in Nutrients.

When choosing some of these products, you have to make sure that they are good quality products. For example, a very high amount of simple sugars or additives are often added to yogurts offered in the supermarket, which would reduce their nutritional value. It’s always better to go for the natural versions or the Greek type.

Bananas

Bananas are another fruit that helps fight acidity and relieve heartburn. It has fibers that improve the function of the gastric mucosa, thus avoiding its irritation. It can even help to decrease stomach acid production, resulting in easier digestion and less discomfort.

Of course, don’t forget that the fiber content of bananas depends on their ripeness. When eaten very ripe, simple sugars are higher, which could generate the opposite effect to that desired. It’s always beneficial to eat them “just right” or somewhat green.

Other habits to help relieve heartburn

Modifying the diet can reduce the symptoms of heartburn, improving the feeling of well-being. However, this isn’t the only way to prevent or control this problem. As stated by research published in the journal JAMA, toxic habits are responsible for a large number of the cases of gastrointestinal disturbances, such as heartburn.

Both alcohol and tobacco negatively affect the human microbiota, reducing its diversity and increasing the risk of colonization by pathogenic microorganisms. From here, frequent discomforts, even intolerances to certain nutrients or foods, will be experienced suddenly, with no apparent explanation.

Therefore, it’s important to insist on the need to promote good lifestyle habits in order to maintain an adequate state of health. It’s necessary to combine an optimal diet with the practice of physical exercise on a regular basis. Exposure to sunlight will also help, as it stimulates the synthesis of vitamin D, a nutrient with anti-inflammatory abilities.

When to go to the doctor?

If you experience heartburn frequently, and it doesn’t remit, despite you having improved the quality of the diet, then perhaps the best option is to visit a specialist. In this context, the focus of the problem must be sought in order to find a definitive solution. In some cases, it will even be necessary to make use of pharmacology. You need to prevent this condition from becoming chronic.

It should be remembered that all medications have side effects for our health. They can be helpful for the treatment of many ailments, but prevention measures should always be promoted so as not to have to use them. Otherwise, the correct function of some organs could be altered in the medium term.

As far as heartburn is concerned, the most frequently used drugs are antacids. These could cause damage to the human microbiota. They’re also able to produce changes in the mucosa and stomach walls, which, in the medium term, results in a weakening of these structures. Some experts even claim that they have interactions at the epigenetic level.

Starting consuming foods to relieve heartburn

As you have seen, several types of food can help fight heartburn when introduced in the context of a varied and balanced diet. These are especially useful when the symptoms are mild or moderate, because in the most severe cases you’ll need to resort to medication to control the acute phase. However, you must first consult your doctor.

Remember that, in order to prevent the development of gastrointestinal dysfunctions and alterations, it’s best to promote good lifestyle habits. Your diet should be based around fresh products, with very few ultra-processed ones. And never forget to avoid toxic habits.