Don’t Eat Too Much at One Setting – The first thing to think about isn’t any specific food: It’s the amount you eat at one time. This is one case where bigger isn’t better. No matter what food you’re eating, how good it looks, or how much you like it, a stuffed stomach makes heartburn more likely. Try using smaller plates to help you trim your portions.
Slow Down, Enjoy Your Food – Shoveling food into your face is also a no-no. The three Gs — grab, gulp, and go — don’t lead to good digestion, and they can make heartburn symptoms more likely, says Leslie Bonci, a registered dietitian and director of sports nutrition at the University of Pittsburgh Medical Center. Take your time and enjoy your meals.
Say No to Fatty Foods – High-fat foods tend to stay in your stomach longer. And the longer they’re there, the more likely there will be discomfort, say Bonci and Elaine Magee, a registered dietitian and author of Tell Me What to Eat If I Have Acid Reflux. Big servings of those high-fat foods — like a lot of fried chicken, chips, or wings — are a double whammy.
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