Avoid these to lessen the burning and the burping.
More than 60 million Americans experience heartburn at least once a month, and 15 million suffer from it daily, according to the American Gastroenterological Association. At one time or another, almost everyone has dealt with the indigestion, belly bloat and bitter-tasting acid that come with it.
While diet plays an enormous role in this condition (also known as gastroesophageal reflux disease or GERD), a “don’t eat these foods” list like the one below isn’t the be-all and end-all. “These are general rules — it’s not the same for everyone,” states Bonnie Taub-Dix, R.D.N., author of Read It Before You Eat It.
In order to create your individualized plan, Taub-Dix recommends following her “Slow Singular Introduction” strategy. “If you’ve been avoiding a certain food and want to add it back into your diet, that’s fine,” she says. Just wait until you’re symptom-free before reintroducing one food at a time.
Until then, steer clear of these usual suspects:
Too Much of Any Food
Keep in mind this advice pertains to overeating even the most nutritious, “least offensive” foods. Avoiding a big meal in the evening reduced symptoms in over 500 patients with GERD, according to a 2014 study in Gastroenterology Review. “I’ve seen it in many of my patients,” adds Taub-Dix. “Smaller portions alone can be a huge help.