Some people experience heartburn, a symptom of gastroesophageal reflux disease (GERD), from eating citrus fruits. Others have problems after drinking alcohol or caffeinated coffee. Even chocolate can cause heartburn in some people.

And a certain ingredient that bothers someone after one meal may not cause any problems at all after another. Still, a few tips can help you serve a healthy, hearty, and heartburn-friendly meal that won't leave your family and friends suffering afterward.

Heartburn-Friendly Meals: Avoid the Major Violators

The list of foods that trigger heartburn is long. However, some ingredients stand out as common heartburn triggers. These include tomatoes and tomato-based sauces, citrus fruits, chocolate, and mint. If someone in your household suffers from acid reflux, try to avoid these things. Then see if it relieves heartburn. Some variations:

Serve apple, pineapple, or other non-citrus juice for breakfast.

Offer tea as an alternative to coffee. Discover recipes for tomato-free casseroles, lasagna, homemade pizzas, and other main dishes. For example, pesto or olive oil combined with parsley and garlic make an excellent pasta sauce.

For dessert, serve fruit slices or refreshing fruit ice cream instead of chocolate-heavy items.

Heartburn-Friendly Meals: Lighten Up

'Fatty foods can increase your risk of heartburn because they take longer to digest, linger in the stomach, and put more pressure on the valve that leads to the esophagus,' says nutritionist Elaine Magee. ,

What To Eat When I Have Acid Reflux. your advice?

Bake or grill food instead of frying it.

In recipes that include cream, try substituting low-fat yogurt.

Reduce meat portions and add more vegetables to casseroles and stir-fries.

Use whole grains like brown rice or quinoa instead of refined grains. Added fiber is inherently healthy and can make a meal with less fat and fewer calories more filling.

Heartburn-Friebce Portion Sizes

Perhaps the most effective way to prevent heartburn is to limit portion sizes. 'The larger the meal, the greater the risk of reflux,' says Yale University gastroenterologist Anish Sheth, MD. Portions slide easily into the kitchen. Mage advises:

Use measuring cups to limit the amount of cooking. Dine on smaller plates so that less seems like a lot.

Prefer intensity over quantity. For example, if you like chocolate, often referred to as heartburn, enjoy a little square of dark chocolate instead of a big chocolate dessert.

Meals suitable for heartburn: serve water with meals

'Drinking water can help dilute stomach acids and reduce the risk of reflux,' says Sheth. 'Water can also soothe burns when heartburn strikes by flushing stomach acid from the esophagus.'

Avoid carbonated water. Carbonated water can increase stomach pressure and cause belching. Burping causes the valve at the top of the stomach to open, increasing the risk of acid reflux and heartburn.

Heartburn-Friendly Meals: Make mealtime a relaxing affair

Eating too quickly can lead to overeating. This increases the pressure on the valve at the top of the stomach. Eating close to bedtime also increases the risk of reflux because your stomach is likely to be full when you lie down. 'Plan meals at home early enough for three hours before bed, enough time for the stomach to release its contents,' doctors advise

After a big meal, encourage family members to get up and move instead of lying on the sofa. Standing upright helps prevent the backflow of food.

And of course, a quick walk around the neighborhood instead of half an hour of television can also help you manage your weight - another important way to put out the fires of heartburn.