Meals that do not cause heartburn

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Heartburn is the main symptom of acid reflux and gastroesophageal reflux disease. However, not every person suffering of heartburn has acid reflux.

Heartburn can be caused by other things such as intestinal motility disorders. Heart problems can mimic heartburn and should not be confused with them.

Unexplained chest pain should be evaluated by an exercise test or a heart test before being analyzed the gastrointestinal problems.


1. Overview
2. Heartburn triggers
3. Heartburn is a sign of heart attack
4. Heartburn’s prevention and control
5. Heartburn treatment
6. Recipes for heartburn, for any occasion

Heartburn triggers

For many people there are many triggers of heartburn but most events have similar symptoms:
- Burning sensation in the chest, just behind the breastbone that occurs after eating and lasting from several minutes to several hours
- Chest pain especially when a person bends when sitting down or eating
- Burns to the neck or hot, sour, acid or salt liquid reflux in the back of the throat
- Difficulty swallowing
- Feeling that food sticks in the middle of the chest or throat.

Heartburn can cause chronic cough, chronic sore throat or hoarseness. Reporting of symptoms is usually sufficient for the doctor to establish the diagnosis of heartburn.

However your doctor may require development of special tests to determine the severity of the problem or could be necessary to monitor the evolution of the patient following recommended treatment.

Sometimes different tests may be needed if unusual symptoms such as weight loss or present complications due to gastroesophageal reflux disease.

Heartburn is a sign of heart attack

Chest pain is one of the most common reasons that cause a person to go to the emergency room. Even if indeed many of these people suffer a heart attack, some may experience severe heartburn.

It is often difficult to distinguish the cause of symptoms and sometimes complex medical tests are necessary to differentiate between a stroke and stomach pain. In addition, the two problems occur to similar groups of people (eg advanced age or overweight people).

Typical heartburn signs include
- Sharp burn feeling, located under the breastbone or burning under the ribs
- General pain which radiates to the shoulders, throat or arms
- Pain that occurs after meals especially when a person lies down, do exercise or when suffering of anxiety

Symptoms usually are relieved rapidly with antacids. Rarely is a cold sweat.

Typical angina (severe chest pain) or heart attack include:
- Feeling of fullness, tightness, pressure or dull pain located in the center chest
- Too tight belt feeling this around the chest
- Sudden chest pain or pressure that worsen
- Dizziness
- Pain that may spread to the shoulders, neck, arms or jaw
- Shortness of breath
- Cold sweat

The pain will relieve immediately after administration of nitroglycerin. If you have any type of pain that lasts more than a few minutes or manifest part of the warning signs of a heart attack, contact your doctor immediately. If you are not sure your symptoms are heartburn or heart attack, seek medical advice immediately.

Heartburn’s prevention and control

Heartburn relief may be made by simple changes in lifestyle and diet. Here are some suggestions for this purpose.

- Do not go to bed with a full stomach. Eat at least 2-3 hours before bedtime – this will allow the food digestion, gastric emptying, while the acid level will be low until you lay down.

- Eat slowly. Take the time to eat do not rush. Try putting down your fork between bites.

- Wear loose clothing

- Avoid heartburn triggers. Stay away from foods and beverages that trigger heartburn symptoms (onion, mint, chocolate, beverages containing caffeine, citrus, tomatoes or foods high in fat). A good way to learn about the foods that cause heartburn symptoms is to keep a food diary.

- Try to lose a few pounds if you are overweight

- Avoid smoking. Nicotine is one of the main active ingredient in cigarettes, can weaken the lower esophageal sphincter, muscles controlling the opening between the esophagus and stomach, allowing acid from the stomach content to enter the esophagus.

- Avoid alcohol. If your goal is to relax after a stressful day, try to exercise, meditation, stretching or deep breathing instead of consuming alcohol.

- Keep a journal to write down the times when you experienced heartburn and specific activities that seem to trigger these incidents.

Heartburn treatment

Most doctors recommend antacids for occasional heartburn. Sometimes stronger or long term medications are prescribed. Occasionally, surgery is indicated and to prevent reflux and heartburn.

The main objective is to identify the heartburn cause in order to avoid them in in the future. Antacids without prescription are usually recommended to neutralize stomach acid. If they do not relieve symptoms, your doctor may recommend medications to treat heartburn.

If it persists, the doctor may use drugs that are designed to reduce stomach acid production and helps to empty faster.

When medication does not work, you may need surgery to repair the lower esophageal sphincter. This operation can be done with a laparoscope and requires only a brief hospitalization.

Recipes for heartburn, for any occasion

In some people, fatty foods, those containing garlic, onions and spices, may trigger heartburn.
Macaroni salad

This salad contains a lot of fiber, slightly spicy and contains less fat.

- 3 hard-boiled eggs, ideally to be enriched with omega-3
- 2 cups dry noodles or whole wheat pasta
- 2 tablespoons fresh parsley, finely chopped
- 1/4 teaspoon salt
- Pepper according to taste and only if tolerated
- 3 tablespoons of mayonnaise with low fat
- 1/3 cup plain Greek yogurt

- 3 green onions chopped (both white and light green part)
- 1/4 cup finely chopped celery
- 1/4 cup of pickles.

1. Boil the eggs, then pasta or noodles are cooked. Drain the noodles to be well rinse in cold water and will leave them to cool.
2. Put the noodles in a bowl along with parsley, salt and pepper and any other optional changes that could be tolerated.
3. In a small bowl mix the mayonnaise with Greek yogurt, then mix with pasta or noodles in a large bowl.
4. Peel the eggs and remove half of the yolks. Cut the remaining eggs and mix them with pasta.

Servings: 8 servings
Nutritional values per serving: 129 calories, 6 g protein, 22 g carbohydrates, 2.4 g fat, 0.5 g saturated fat, 0.9 g monounsaturated fat, 1 g polyunsaturated fat, 41 mg cholesterol, 2.2 g fiber, 142 mg sodium.
Calories from fat: 17%
Omega-3 fatty acids: 0.1 g
Omega-6: 0.8 g

Crispy baked chicken strips

Here’s how to cook crispy home baked chicken strips.

- 500 g fresh chicken
- 1 cup buttermilk or whey fat
- 1 tablespoon canola oil (for lubrication of the inside of the baking sheet)
- 3/4 cup flour
- 1/2 teaspoon fresh pepper (if tolerated)
- 1/2 teaspoon salt
- 1/4 pepper (if tolerated)
- 1 cup breadcrumbs.

1. Wash chicken and dry thoroughly with paper towels. Put the chicken cut in pieces in buttermilk and put the bowl in refrigerator at least 30 minutes.
2. Preheat oven to 400 degrees. Grease the dish with canola oil.
3. Add flour, pepper, salt and pepper in a bowl and mix them.
4. Place a piece of chicken in flour mixture, then dip it in buttermilk, then in bread crumbs and put it in the baking dish. Brush the top of the chicken with canola oil.
5. Bake chicken in center of oven about 25 minutes or until chicken is browned on the outside and cooked inside. It will remove from oven and serve with tolerated sauces or spices. In general, people who tend to have heartburn might consider unpleasant the mixtures containing red pepper, Tabasco, mustard, curry powder and fresh garlic.

Servings: about 8 strips of chicken
Nutritional value per strip of chicken: 124 calories, 14.5 g protein, 7.5 g carbohydrate. 3.5 g fat, 0.7 g saturated fat, 1.7 g monounsaturated fat, 1 g polyunsaturated fat, 36 mg cholesterol, 0.2 g fiber, 116 g sodium.
Calories from fat: 25%
Omega-3 fatty acids: 0.2 g
Omega-6: 0.6 g

Spinach with artichokes

- Alfredo Sauce – This sauce is low fat, delicious and you can add in its composition the tolerated various spices that you like.

- 1 tablespoon extra-virgin olive oil
- 2 cups skim milk
- 4 tablespoons flour
- 1/8 teaspoon nutmeg
- 1/8 teaspoon white pepper
- 1/3 cup grated parmesan cheese
- 1 tablespoon chopped garlic (if tolerated)
- 1/4 cup green onion (if tolerated)
- 300 g frozen chopped spinach – which will be defrosted, removing the water excess
- 2 cups artichoke
- 1 cup low-fat mozzarella, chopped.

1. The oven will be preheat to 350 degrees. Take a vessel of 20/20 which will be anointed with canola oil.
2. Alfredo sauce prepared by mixing olive oil, a cup with 1/3 milk, 4 tablespoons flour, nutmeg and pepper. Mix the composition with the remaining milk. Boil mixture over medium heat a few minutes, then lower the heat and let it boil slowly, stirring constantly until sauce becomes very thick (about 2 minutes). It will add 1/3 of cup of parmesan.
3. In a large bowl add garlic, onions, spinach, artichokes, Alfredo sauce and mozzarela cheese and stir with a spoon.
4. Put mixture in a baking dish and leave it in the oven about 30 minutes. It will serve hot with small pieces of bread, chips or pita tortilla.

Servings: 12 servings
Nutritional value per serving: 98 calories, 7 g protein, 9 g carbohydrates, 4 g fat, 2 g polyunsaturated fat, 9 g cholesterol, 3 g fiber, 130 g sodium.
Calories from fat: 37%
Omega-3 fatty acids: 0.1 g
Omega-6: 0.2 g

Blonde brownie dessert without chocolate

Consistent desserts especially those with chocolate or peppermint can trigger heartburn in some people.

- 1/2 cup whole wheat flour
- 1/2 cup flour
- 1/2 teaspoon baking powder
- 1/8 teaspoon baking soda
- 1/2 teaspoon salt
- 1/3 cup margarine fat
- 3/4 cup brown sugar
- 1 large egg, enriched with omega-3
- 1 tablespoon vanilla extract.

Optional: – 1/2 cup dried cranberries and / or 1/2 cup pecans and / or 1/2 cup of any other favorite and tolerated ingredient from the original brownie recipe.

1. Preheat the oven to 350 degrees.
2. Add flour, baking powder, baking soda and salt in a large bowl and mix them well. Leave it aside.
3. Melt margarine in a small pan, at medium heat. Add brown sugar and mix them for about one minute. It will stop the heat and leave to cool for several minutes.
4. Add brown sugar mixture in a large bowl. It will add egg and vanilla mix well. Be poured slowly and flour mixture, mixing constantly (and optional other ingredients).
5. Place mixture in a greased and leave in oven for 20-25 minutes or until brownie is baked. Will let cool about 10 minutes and then cut it into 16 squares.

Servings: 16 servings
Nutritional values per serving: 98 calories, 1 g protein, 16 g carbohydrates, 3.5 g fat, 1 g saturated, 1.2 monounsaturated fat, 1 g polyunsaturated fat, 13 mg cholesterol, 1 g fiber, 136 mg sodium.
Calories from fat: 32%
Omega-3 fatty acids: 0.1 g
Omega-6: 0.8 g



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