Heartburn can be extremely difficult and painful for the sufferer. And the thing about heartburn that creates considerable problem is that there is no set list of heartburn trigger foods – okay so they all fall into one large category, but what is a culprit for some may not affect others and vice versa!
So when you are cooking a meal for a group of people, each having a different trigger – how does one ensure that everyone is happy? Well, the best option is to cook a meal devoid of any ingredient that could trigger heartburn in any person. And instead of having to go through a list of heartburn no-no foods, why not go through this list of cooking tips to make your meals heartburn-friendly?
- When you go shopping, don’t buy any heartburn trigger foods. If you don’t have them in the house, you can’t use them in the food.
- Be wary of the spices that could trigger heartburn – chilies and peppers, fresh ginger and garlic. Stay away from these. On the other hand, you can always use fresh or dehydrated herbs because they don’t usually have any link with heartburn.
- Start your day with fruits for breakfast, instead of heavy greasy cooked fare. But keep the citrus fruits out.
- Eliminate tomatoes from your kitchen – they can be the culprit for many heartburn sufferers.
- Either avoid dairy, or go for the skimmed versions as much as possible.
- Try and avoid red meat. But even if you do have it, trim off all the fat. Even for poultry, have the flesh but not the skin or the fat.
- Instead of frying food, boil, roast, grill or bake it. This lowers the amount of fat in the food and makes it heartburn friendly. Yes, many people believe that the flavor’s in the fat, but bust that myth by flavoring with herbs, juices or broths!
- Don’t cook a whole lot of food – this helps to cut portion size – which can keep heartburn away. Measure out the ingredients and then cook meals such that everybody has a healthy but just adequate portion. Have a greater number of meals consisting of smaller portions instead.
- Desserts needn’t be totally no-no, but yes, try to avoid dairy, keep them low fat and cut back on the sugar content. Also, try to make desserts that do not use chocolate – that’s one very common heartburn trigger.
- Switch to whole grains like brown rice or quinoa, the added fiber and lower carb content helps to keep heartburn in check.
- As for eating meals, keep some water handy – this helps to dilute the stomach acids, decreasing the chances of heartburn. Also, eating slowly and staying active for at least 2 hours after the meal can go a long way in reducing reflux.
Heartburn is actually a symptom of a much more serious condition – and that is GERD. While GERD needs lifestyle changes and treatment of its own, controlling what you cook and what you eat can also help you to control the condition. And these cooking tips are supposed to help you do just that.