Diet Plan for Heartburn

Heartburn is defined as a burning sensation felt in the chest region just behind the breastbone. It is a symptom of acid reflux. The symptoms of heartburn may get worse when you eat heavy meals, spicy and oily foods. Heartburn is also common in the pregnancy because during pregnancy the progesterone hormone relaxes the lower esophageal sphincter and acid from the stomach enters the esophagus thus, develops a burning sensation. High- fat diet, acidic foods and the foods which take a long time to digest can trigger heartburn.

DIET CHART FOR HEARTBURN

EARLY-MORNING

Fennel water / Coriander water / Soaked almonds

BREAKFAST

Broken wheat porridge / Veg Semolina (veg upma) / Veg Vermicelli / Veg Poha (Rice flakes) / Veg Oats / Besan pancake (gram flour) / Missi Roti / Chapatti with Veg or Dal

MID-MORNING

Fruit / Fruit or vegetable juice (Avoid fruits and vegetables that are acidic in nature) / Coconut water / Herbal tea

LUNCH

Chapatti + Rice + Vegetable + Dal

EVENING

Roasted Rice flakes / homemade soup / Herbal tea / Soy milk / Almond milk

DINNER

Chapatti + Vegetable + Dal

DIET INSTRUCTIONS

CEREALS

Cereals to be consumed

Whole wheat, Brown Rice, Millet, Oats, Semolina, Vermicelli

Cereals to be avoided

White refined flour, and White rice

FRUITS

Fruits to be consumed

Apple, Watermelons, Bananas, Pears, Peaches, Melon, Sapodilla, Muskmelon, Pomegranate

Fruits to be avoided

Citrus fruits(Orange, Lemon, Lime, Grapefruit, Pineapple)

VEGETABLES

Vegetables to be consumed

Broccoli, Carrots, Green beans, Peas, Asparagus, Cauliflower, Lettuce, Bottle guard, Ridge guard, Round guard, Zucchini, Pumpkin, Ash guard

Vegetables to be avoided

Onion, Garlic, Tomato, and Taro roots, Yam, Jackfruit, Sweet potato, Raw salad

PULSES

Pulses to be consumed

Split pulses- Yellow lentil, Orange lentil, Split chickpeas, Split pigeon peas, Green lentil

Pulses to be avoided

Whole pulses

DAIRY PRODUCTS

Dairy Products to be consumed

Buttermilk (occasionally)

Dairy Products to be avoided

Whole milk, Butter, Curd, Yogurt, Cheese, Condensed milk

SPICES

Spices to be consumed

Basil, Mint, Coriander, Cumin, Fennel, Turmeric, and Carmon

Spices to be avoided

Red and green chilies, Cloves, Black pepper

DRINKS

Drinks to be consumed

Herbal tea, Green tea, Soup homemade, Coconut water, Pomegranate juice, Carrot juice

Drinks to be avoided

Coffee, Tea, Alcohol, Carbonated drinks, canned and packaged soups and juices.

FLESH FOODS

Flesh Foods to be consumed

Egg white, Chicken soup

Flesh Foods to be avoided

Red meat, Pork, Sea fish, Mutton, Rabbit, Beef

SEEDS AND DRY FRUITS

Dry Fruits to be consumed

Soaked Almond, Soaked Raisins, Flax seed, Pumpkin seed, Sesame seed

Dry Fruits to be avoided

Peanuts, Cashew nuts, Pistachio, Chia seeds, Dates

OILS

Oils to be consumed

Cow ghee, Mustard oil, Olive oil

Oils to be avoided

Palm oil, hydrogenated oil

SWEETENERS

Sweeteners to be consumed

Jaggery, Honey

Sweeteners to be avoided

Refined sugar

OTHER FOODS

Other Foods to be consumed

Homemade only

Other Foods to be avoided

Processed and prepared foods, Mayonnaise, Spicy foods, Junk foods, Fried foods

LIFESTYLE AND DIETARY TIPS

• Walk for at least 30 min is recommended
• Whole fruits should be preferred to fruit juices
• Skipping meals should be avoided, especially the breakfast.
• Seasonal fruits and vegetables should be consumed.
• Herbal Tea- Boil ½ tsp each of fennel, coriander, cumin in 3 cups of water till it’s reduced to 1 cups.
• Amla powder - 1 tsp. daily after meals
• Amla (Indian gooseberry) + Fennel daily after meal.
• Avoid eating too late at night and prefer light dinner
• Do not wear very tight clothes.
• Do not lie down for at least 2 to 3 hours after you eat.
• Try to avoid alcohol
• It is advisable to limit the intake of citrus fruits as they can lead to heartburn.