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Cut greasy and spicy foods out of your diet. Eat fruits, vegetables, and nuts to help neutralize your stomach acid. Incorporate more fiber into your meals to avoid overeating. Reduce your portion sizes so you don't overeat. Eat slowly to help your body break down food easier. Stop drinking coffee so you have less acid in your stomach. Limit the amount of alcohol you drink.
Fatty and spicy foods are more difficult for your body to digest, so they irritate your stomach and cause heartburn easier. Prepare your meals by grilling, searing, or baking them so they're healthier and less oily. Choose milder spices or simply stick to salt and pepper for a basic seasoning. If you eat out at restaurants, try to choose baked or grilled options rather than fried foods. Chocolate and peppermint may also trigger heartburn. These foods are alkaline, which means they help counteract acid so it's not as irritating. Try to have foods like bananas, melons, cauliflower, broccoli, green beans, and cucumber since they're the most helpful. Eat 12 servings of fruits or vegetables with each meal to maintain a healthy diet. Celery, lettuce, and watermelon can also be helpful since they're watery and dilute stomach acid. Citrus fruits and tomatoes are acidic, so they may make your heartburn feel worse. Fiber fills up your stomach and makes you feel more so you're less likely to keep eating. Enjoy foods like whole grains, brown rice, sweet potatoes, peas, and broccoli to get fiber throughout the day. Aim to have between 2040 grams of fiber daily. For example, 1 slice of whole wheat bread has about 2 grams of fiber, 1 cup (175 g) of broccoli has about 5 grams, and 1 cup (150 g) of peas has about 9 grams. Gradually increase the amount of fiber in your diet, since too much at once may give you gas, bloating, or cramps. When you prepare meals, only eat the recommended portion listed on the packaging. For example, typical serving sizes are around 23 ounces (5785g) of meat and about cup (125 g) of vegetables per meal. Only eat enough food to feel satisfied so you don't feel uncomfortable later on. Store any leftover food for later if you feel full rather than forcing yourself to eat them. If you need to, have 45 smaller meals throughout the day rather than a few larger ones. If you still feel hungry, try drinking water since your body may confuse dehydration for hunger. Take smaller bites and set your fork down while you're chewing so you don't feel tempted to keep eating. Take time to chew your food thoroughly before swallowing since you'll feel more full afterward. Eat until you feel satisfied but not until you're stuffed. Take sips of water throughout your meal since it can help make you feel more full. Coffee is acidic and stimulates your stomach acid, so try to cut it out of your diet if it triggers your heartburn. Try switching to an herbal tea instead since it may help improve your heartburn if you still experience symptoms. Caffeine may also trigger your heartburn, so try switching to decaf to see if that helps your heartburn. Alcohol can irritate your stomach and weaken your throat so you're more likely to get heartburn. Only have 12 alcoholic drinks per day and drink a glass of water with each one so you're less likely to feel irritation. If you still feel pain after having alcohol, cut it out of your diet completely.