{"id":38138,"date":"2022-12-23T06:54:00","date_gmt":"2022-12-23T06:54:00","guid":{"rendered":"https:\/\/www.bensnaturalhealth.com\/blog\/?post_type=generalhealth&#038;p=38138"},"modified":"2026-04-05T08:25:48","modified_gmt":"2026-04-05T08:25:48","slug":"foods-that-help-heartburn","status":"publish","type":"post","link":"https:\/\/www.bensnaturalhealth.com\/blog\/general-health\/foods-that-help-heartburn\/","title":{"rendered":"Foods That Help Heartburn"},"content":{"rendered":"\n<p>If you\u2019ve ever experienced heartburn, it\u2019s likely a sensation you don\u2019t want to happen regularly.&nbsp;<\/p>\n\n\n\n<p>The good news is there are things you can do to help prevent heartburn from disrupting your day (and night), including making some changes to your diet.<\/p>\n\n\n\n<p>Keep reading to learn about foods that help heartburn and some foods to avoid that can trigger it.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-is-heartburn\">What is heartburn?<\/h2>\n\n\n\n<p>Heartburn is the term for a painful burning sensation that occurs in your chest. It can often worsen when you lie down. <a href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/heartburn\/\" target=\"_blank\" rel=\"noreferrer noopener\">Heartburn pain<\/a> isn\u2019t the same as chest pain caused by heart issues, chest infections, etc.<\/p>\n\n\n\n<p>Heartburn occurs when acidic stomach acid enters your esophagus (the tube that carries food from your mouth to your stomach) from your stomach.&nbsp;<\/p>\n\n\n\n<p>The opening from your esophagus to your stomach is called the gastroesophageal sphincter, and it usually stays closed to prevent heartburn from happening.&nbsp;<\/p>\n\n\n\n<p>However, certain things can loosen the esophageal sphincter and allow stomach acid to enter your esophagus, giving the sensation of burning in your chest.<\/p>\n\n\n\n<p>Standard medical terms for heartburn include <a href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/get-rid-of-acid-reflux\/\" target=\"_blank\" rel=\"noreferrer noopener\">acid reflux<\/a> and gastroesophageal reflux disease (GERD). Heartburn is a common occurrence, with many people experiencing it at least a few times in their lifetime.\u00a0<\/p>\n\n\n\n<p>Many people have chronic heartburn, which can require lifestyle modifications and sometimes medications, both over-the-counter and prescription.<\/p>\n\n\n\n<p>If you have <a href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/gerd\/\" target=\"_blank\" rel=\"noreferrer noopener\">GERD<\/a>, you might experience additional symptoms beyond heartburn, such as indigestion (regurgitation of food or sour liquid in your mouth), difficulty swallowing, or a feeling of a lump in your throat.&nbsp;<\/p>\n\n\n\n<p>Chronic heartburn or GERD can damage the lining of your esophagus by causing inflammation, narrowing, and bleeding.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-foods-to-avoid-with-heartburn\">Foods to avoid with heartburn&nbsp;<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-high-fat-foods\">High-fat foods<\/h3>\n\n\n\n<p>Fatty foods can loosen the esophageal sphincter and cause heartburn. In addition, fatty foods take longer to empty from your stomach, which can prolong the time your stomach is full with higher pressure, which can also cause heartburn.<\/p>\n\n\n\n<p>Some foods to avoid if you have heartburn include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>High-fat meats like sausage, bacon, fatty cuts of red meat, etc.<\/li>\n\n\n\n<li>Fried\/breaded foods<\/li>\n\n\n\n<li>Full-fat dairy products like cream, cheese, etc.<\/li>\n\n\n\n<li>Fatty snack foods such as chips, pork rinds, buttery popcorn, etc.<\/li>\n\n\n\n<li>High-fat desserts made with butter, cream, or lard\/shortening&nbsp;<\/li>\n\n\n\n<li>Pizza and other high-fat fast food<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-spicy-foods\">Spicy foods<\/h3>\n\n\n\n<p>Certain spices and foods that contain them can trigger heartburn in some people. You might want to avoid spices such as:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cayenne pepper and other hot peppers<\/li>\n\n\n\n<li>Black pepper<\/li>\n\n\n\n<li>Chili powder<\/li>\n\n\n\n<li>Cinnamon<\/li>\n\n\n\n<li>Nutmeg<\/li>\n\n\n\n<li>Curry seasoning&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-tomato-based-foods\">Tomato-based foods<\/h3>\n\n\n\n<p>Tomato products can be a trigger for some people with heartburn. Tomatoes are acidic, which may cause your stomach to become even more acidic when you eat tomato products.&nbsp;<\/p>\n\n\n\n<p>The more acidic your stomach is, the more painful your symptoms will be (the burning sensation is from the acidic stomach contents in your esophagus, which isn\u2019t meant to handle that much acidity).<\/p>\n\n\n\n<p>If you\u2019re experiencing heartburn, you may want to avoid foods containing tomatoes and tomato products like:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Spaghetti sauce or pasta sauce<\/li>\n\n\n\n<li>Marinara sauce<\/li>\n\n\n\n<li>Foods with tomato paste, tomato puree, etc. (some soups use tomatoes as a base, such as chili, vegetable soups, etc.)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-citrus\">Citrus&nbsp;<\/h3>\n\n\n\n<p>Like tomatoes, citrus fruits are acidic and can trigger heartburn in some people. If you\u2019re prone to heartburn, consider avoiding citrus fruits, including:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Oranges and orange juice<\/li>\n\n\n\n<li>Lemon\/lemon juice<\/li>\n\n\n\n<li>Limes\/lime juice<\/li>\n\n\n\n<li>Pineapples<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-peppermint\">Peppermint<\/h3>\n\n\n\n<p>Mint can trigger heartburn, so you may want to avoid mint in the form of candies, teas, lozenges, and other forms.&nbsp;<\/p>\n\n\n\n<p>You should be especially mindful of edible essential oils from mint, which are even more concentrated than most other forms of mint.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-caffeine\">Caffeine<\/h3>\n\n\n\n<p>Caffeine can cause your esophageal sphincter to relax and cause heartburn. We can find caffeine in some foods like chocolate, but it is the highest in drinks like coffee, black tea, energy drinks, and caffeinated soda.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-alcohol\">Alcohol<\/h3>\n\n\n\n<p>Like caffeine, alcohol loosens your esophageal sphincter and can lead to heartburn symptoms. Even if you don\u2019t normally experience heartburn after eating, drinking alcoholic beverages can trigger heartburn.<\/p>\n\n\n\n<p>Avoid alcoholic drinks such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Red wine, white wine, and other wines<\/li>\n\n\n\n<li>Beer<\/li>\n\n\n\n<li>Drinks with hard liquor&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-carbonated-drinks\">Carbonated drinks<\/h3>\n\n\n\n<p>Even if they aren\u2019t caffeinated, the bubbles in carbonated drinks can cause your stomach to expand and create pressure which can lead to heartburn. Other than soda, sparkling water is another common carbonated drink you might want to steer clear of if you have heartburn.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.bensnaturalhealth.com\/deep-sleep.html?utm_source=organic&amp;utm_medium=blog&amp;utm_campaign=DS_heartburn_foods\" target=\"_blank\" rel=\"noreferrer noopener\"><img decoding=\"async\" src=\"https:\/\/blog.bensnaturalhealth.com\/wp-content\/uploads\/2023\/04\/deep-sleep-2.png\" alt=\"natural sleep supplements\" class=\"wp-image-37361\"\/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-foods-that-help-heartburn\">Foods that help heartburn<\/h2>\n\n\n\n<p>Now that we\u2019ve covered several potential heartburn triggers, let\u2019s look at some foods to eat if you have heartburn.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-lean-protein\">Lean protein<\/h3>\n\n\n\n<p>Since fatty meats can be a trigger for heartburn, try to fill up on low-fat (lean) protein including:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Skinless poultry (the skin contains a lot of fat, so be sure to remove it)<\/li>\n\n\n\n<li>Lean cuts of red meat<\/li>\n\n\n\n<li>Baked, steamed, or broiled white fish (tilapia, cod, tuna, etc.)<\/li>\n\n\n\n<li>Eggs<\/li>\n\n\n\n<li>Beans, lentils, etc.<\/li>\n\n\n\n<li>Low-fat dairy<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-healthy-fats\">Healthy fats<\/h3>\n\n\n\n<p>Fat can trigger heartburn, but it\u2019s important to include some <a href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/heart-healthy-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">healthy fat<\/a> in your diet to meet your nutrient needs.&nbsp;<\/p>\n\n\n\n<p>Healthy fats can <a href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/natural-anti-inflammatory-foods\/\" target=\"_blank\" rel=\"noreferrer noopener\">reduce inflammation<\/a> thanks to their <a href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/omega-3-foods\/\" target=\"_blank\" rel=\"noreferrer noopener\">omega-3 content<\/a>, which can help heal an esophagus that has become inflamed from heartburn.<\/p>\n\n\n\n<p>If you suffer from chronic heartburn, you should start with small portions of healthy fats to assess how it affects you.<\/p>\n\n\n\n<p>Some healthy fats to eat that might help heartburn include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fatty fish like salmon<\/li>\n\n\n\n<li>Nuts and seeds<\/li>\n\n\n\n<li>Avocadoes<\/li>\n\n\n\n<li>Vegetable oils (olive oil, canola oil, etc.)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-whole-grains\">Whole grains<\/h3>\n\n\n\n<p>The fiber in whole grains might help absorb extra stomach acid and help with heartburn. Fiber-rich foods can make for a more filling meal while eating less (compared to refined grains), which can help you reduce the pressure in your stomach from potentially over-eating.<\/p>\n\n\n\n<p>Some whole grains to consider adding to your heartburn diet:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Whole wheat bread, pasta, bagels, etc.<\/li>\n\n\n\n<li>Brown rice<\/li>\n\n\n\n<li>Barley<\/li>\n\n\n\n<li>Oatmeal<\/li>\n\n\n\n<li>Couscous<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-root-vegetables\">Root vegetables<\/h3>\n\n\n\n<p>Root vegetables tend to be lower in acid and rich in fiber, helping to keep you feeling full. Some root vegetables to add to your plate if you have heartburn include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Carrots<\/li>\n\n\n\n<li>Turnips<\/li>\n\n\n\n<li>Parsnips<\/li>\n\n\n\n<li>Potatoes<\/li>\n\n\n\n<li>Celery<\/li>\n\n\n\n<li>Beets<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-natural-and-herbal-remedies\">Natural and herbal remedies<\/h2>\n\n\n\n<p>Some herbs have anti-inflammatory properties and can promote digestive health, including helping with heartburn.<\/p>\n\n\n\n<p>Some potentially beneficial herbal remedies for heartburn include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chamomile tea<\/li>\n\n\n\n<li>Ginger&nbsp;<\/li>\n\n\n\n<li>Licorice<\/li>\n\n\n\n<li>Catnip<\/li>\n\n\n\n<li>Fennel<\/li>\n\n\n\n<li>Marshmallow root&nbsp;<\/li>\n\n\n\n<li>Papaya tea<\/li>\n<\/ul>\n\n\n\n<p>In addition, aloe vera may be a helpful natural heartburn remedy, according to a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26742306\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">study<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.bensnaturalhealth.com\/health-products\/beta-gulcan.html?utm_source=organic&amp;utm_medium=blog&amp;utm_campaign=BG_heartburn_foods\" target=\"_blank\" rel=\"noreferrer noopener\"><img decoding=\"async\" src=\"https:\/\/blog.bensnaturalhealth.com\/wp-content\/uploads\/2023\/04\/Beta-Glucan.jpg\" alt=\"beta glucan\" class=\"wp-image-32631\"\/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-other-possible-heartburn-triggers\">Other possible heartburn triggers<\/h2>\n\n\n\n<p>In addition to the foods to avoid with heartburn, other potential heartburn triggers can include:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-lying-down-after-eating-eating-large-meals-before-bed\">Lying down after eating\/eating large meals before bed<\/h3>\n\n\n\n<p>If you go to bed after eating a large meal, gravity will encourage the contents of your full stomach to move toward your head and cause heartburn.&nbsp;<\/p>\n\n\n\n<p>To prevent heartburn, avoid eating your largest meal before bed, or at least allow yourself several hours between your last meal and bedtime.<\/p>\n\n\n\n<p>You might also find that elevating the head of your bed helps to prevent heartburn when you\u2019re lying down.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-pregnancy\">Pregnancy<\/h3>\n\n\n\n<p>Many pregnant women suffer from heartburn caused by the growing baby&#8217;s increasing pressure in the stomach. Hormonal changes during pregnancy might also exacerbate heartburn.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-wearing-too-tight-clothing\">Wearing too-tight clothing<\/h3>\n\n\n\n<p>Increased pressure in your stomach can cause reflux and heartburn. If you\u2019re wearing tight clothing, especially around your waist or midsection, you might experience heartburn more than if you wear loose-fitting clothing, especially at mealtimes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-smoking\">Smoking<\/h3>\n\n\n\n<p>Smoking loosens the gastroesophageal sphincter, the muscle that closes the opening of your esophagus off from your stomach. This allows acidic stomach acid to wash up into the esophagus and cause heartburn.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-certain-medications\">Certain medications<\/h3>\n\n\n\n<p>Aspirin and other nonsteroidal anti-inflammatory medications are associated with increased heartburn symptoms, according to a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18671778\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">study<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-conclusion\">Conclusion<\/h2>\n\n\n\n<p>Heartburn is the burning sensation that occurs from stomach acid entering your esophagus. It can be triggered by certain foods, as well as increased pressure in your stomach which can push the contents into your esophagus.<\/p>\n\n\n\n<p>You may want to avoid high-fat foods, spicy foods, caffeine, alcohol, mint, carbonated drinks, and certain <a href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/acid-reflux-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">acidic foods<\/a> like tomatoes and citrus fruits. Not everyone will have the same heartburn triggers, so you can customize this individually.<\/p>\n\n\n\n<p>Foods that may help heartburn include lean proteins, healthy fats, whole grains, root vegetables, and certain herbal remedies.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-explore-more\">Explore More<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/apple-cider-vinegar-for-heartburn\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"217\" src=\"https:\/\/blog.bensnaturalhealth.com\/wp-content\/uploads\/2022\/09\/apple-cider-vinegar-for-heartburn-1024x217.jpg\" alt=\"apple cider vinegar for heartburn\" class=\"wp-image-36895\" srcset=\"https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2022\/09\/apple-cider-vinegar-for-heartburn-1024x217.jpg 1024w, https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2022\/09\/apple-cider-vinegar-for-heartburn-300x64.jpg 300w, https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2022\/09\/apple-cider-vinegar-for-heartburn-768x163.jpg 768w, https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2022\/09\/apple-cider-vinegar-for-heartburn.jpg 1180w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><a href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/apple-cider-vinegar-for-heartburn\/\" target=\"_blank\" rel=\"noreferrer noopener\">Apple Cider Vinegar and Heartburn: What To Know<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019ve ever experienced heartburn, it\u2019s likely a sensation you don\u2019t want to happen regularly.&nbsp; The good news is there are things you can do to help prevent heartburn from disrupting your day (and night), including making some changes to your diet. Keep reading to learn about foods that help heartburn and some foods to [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":38139,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[],"health_topic":[159,127],"class_list":["post-38138","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","health_topic-general-diet","health_topic-general-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Foods That Help Heartburn &amp; Heartburn Triggers To Avoid<\/title>\n<meta name=\"description\" content=\"We discuss some foods that help heartburn and acid reflux, common heartburn triggers to avoid, and lifestyle changes to help manage symptoms.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bensnaturalhealth.com\/blog\/general-health\/foods-that-help-heartburn\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Foods That Help Heartburn\" \/>\n<meta property=\"og:description\" content=\"We discuss some foods that help heartburn and acid reflux, common heartburn triggers to avoid, and lifestyle changes to help manage symptoms.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bensnaturalhealth.com\/blog\/general-health\/foods-that-help-heartburn\/\" \/>\n<meta property=\"og:site_name\" content=\"Ben&#039;s Natural Health\" \/>\n<meta property=\"article:published_time\" content=\"2022-12-23T06:54:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-05T08:25:48+00:00\" \/>\n<meta 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