The Best and Worst Foods for Heartburn Relief

Heartburn is an uncomfortable, burning sensation in the chest that happens when stomach acid flows back into the esophagus. While it’s often triggered by the foods we eat, making the right dietary choices can help prevent and relieve symptoms. Understanding which foods to avoid and which ones can soothe your digestive system can make a big difference in managing heartburn.

Foods That Can Trigger Heartburn

Certain foods are more likely to cause heartburn because they relax the lower esophageal sphincter (LES), allowing acid to escape the stomach. If you experience frequent acid reflux, consider limiting or avoiding these common culprits:

• Spicy Foods: Ingredients like chili peppers and hot sauces can irritate the esophagus.
• Citrus Fruits & Juices: Oranges, lemons, and grapefruits are highly acidic and can worsen symptoms.
• Tomato-Based Products: Pasta sauces, ketchup, and salsa can increase acidity.
• Fried & Fatty Foods: Greasy meals slow down digestion and put pressure on the stomach.
• Caffeine & Carbonated Drinks: Coffee, soda, and energy drinks can trigger acid reflux.
• Chocolate: Contains caffeine and a compound called theobromine, which relaxes the LES.
• Alcohol: Beer, wine, and spirits can increase acid production and weaken the LES.

While these foods may be enjoyable, consuming them in moderation—or avoiding them altogether—can help reduce heartburn episodes.

Heartburn-Friendly Foods That Can Help

On the other hand, some foods can actually help neutralize stomach acid and support healthy digestion. If you’re prone to heartburn, try incorporating more of these into your diet:

• Bananas & Melons: Low-acid fruits that are gentle on the stomach.
• Oatmeal: A great source of fiber that absorbs stomach acid.
• Ginger: A natural anti-inflammatory that can help with digestion.
• Lean Proteins: Chicken, turkey, and fish are easier to digest than fatty meats.
• Vegetables: Leafy greens, cucumbers, and broccoli are all low in acid and help balance stomach pH.
• Whole Grains: Brown rice, quinoa, and whole-wheat bread aid digestion without increasing acid production.
• Yogurt & Non-Dairy Alternatives: Probiotic-rich foods can promote gut health and reduce acid reflux symptoms.

By choosing these foods more often, you can help prevent heartburn before it starts.

How to Feel Relief from Heartburn

If you’re already experiencing discomfort, there are simple steps you can take to ease the symptoms. Some people find that natural remedies work well, while others rely on lifestyle adjustments for relief.

• Drink Water or Herbal Tea: Sipping warm water or chamomile tea can help dilute stomach acid.
• Eat Smaller Meals: Large meals put pressure on the stomach, making acid reflux more likely.
• Avoid Lying Down After Eating: Give your body time to digest before reclining.
• Try Chewing Gum for Heartburn: Chewing gum stimulates saliva production, which can help neutralize acid and promote swallowing, keeping acid down in the stomach.
• Elevate Your Head While Sleeping: Using a wedge pillow or elevating the head of your bed can prevent acid from creeping up overnight.

These small but effective changes can provide relief and help prevent future heartburn episodes.

Conclusion

Managing heartburn starts with understanding which foods trigger symptoms and which ones promote better digestion. You can take control of your digestive health by avoiding highly acidic, greasy, and spicy foods while incorporating more heartburn-friendly options. Simple remedies like chewing gum, drinking water, and adjusting your meal habits can relieve discomfort. If heartburn becomes a frequent issue, it may be worth consulting a healthcare professional to explore long-term solutions.