8 Cooking Tips For Avoiding Heartburn
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8 Cooking Tips For Avoiding Heartburn.
1. Shopping for Foods That Won’t Cause Heartburn.
First you can go wild at the grocery store over high-fiber foods such as beans, whole grains, and lower-calorie fruits and vegetables. In the dairy aisle, choose no-fat or lower-fat versions of products. It’s best to skip the soda aisle and frozen fried foods altogether.
2. Spice it right.
Many people who have heartburn are bothered by hot spices — black and crushed red pepper, chili powder, Tabasco sauce. You can also add flavor to foods with herbs such as ground cinnamon, basil, dill, parsley, thyme, and tarragon, which don’t usually cause acid reflux symptoms.
3. Replace acidic foods.
Some people with heartburn can tolerate small amounts of ketchup, but it may be safer to use reduced-fat mayonnaise or mustard instead. Vinegar is also highly acidic; cider vinegar and rice vinegar, however, are less acidic and may be less likely to provoke heartburn symptoms than regular vinegar.
4. Go for low-fat dairy.
The juices contain acid, which causes heartburn. It’s important to have some dairy in your diet, but if you have heartburn, you’re better off choosing the low-fat or nonfat versions of yogurts, cheeses, and sour cream.
5. Trim the fat.
If you have heartburn, you should choose leaner cuts of red meat, such as round, chuck, sirloin, and tenderloin. Cut any visible fat from your meat, and discard the skin of chicken and turkey, which is pure fat.
6. Lighter cooking methods.
To prepare meats and vegetables, try steaming, broiling, grilling, roasting, and microwaving because these methods require little, if any, fat. Flavor your cooked meats and vegetables with broths and juices rather than oils and fats.
7. Eating less.
Portion control is a key to avoiding heartburn. when you minimize portion sizes, you may be able to tolerate very small amounts of some heartburn-triggering foods.
8. Room for dessert.
Chocolate commonly causes heartburn, so you may want to avoid it altogether. Instead, choose desserts made with vanilla or strawberry or reduced-fat peanut butter.
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