The following recommendations on what to avoid and what is better to eat cover many of the trigger foods and safer foods identified by people with heartburn. Keep a food record to identify which are often a problem for you. This will help you make smart choices for a heartburn-free dining experience.
General Dining Guidelines
When you eat out, inquire how the dish is prepared and whether it is served with a sauce or gravy. Ask for a low-fat substitute or for the sauce to be served on the side. Check whether the meal includes any of your trigger foods that you know are often followed by a bout of acid reflux.
Foods to Avoid
These foods are often identified as setting off heartburn:
Alcoholic beveragesCaffeinated beverages such as coffee, tea, iced tea, and colaCheese-intense foods, including sandwich melts (grilled, with cheese)ChiliChocolateCitrus drinks such as orange juice and lemonadeCitrus fruit and dishes with a lot of themClub sandwichesCreamy soupFoods prepared with butter or oilFried foods, such as burgers, fried chicken, fried fishHigh-fat sauces, salad dressings, gravy, mayonnaiseHigh-fat side dishes, such as french friesHigh-fat sauces, salad dressings, gravy, mayonnaiseOnionsPeppersTomato-based foods, including catsup
Better Choices
These foods are less likely to set off heartburn.
Baked potatoes topped with low-fat salad dressingBroth-based soupsGrilled foodsLean cuts of meat, white meatLow-fat or no-fat salad dressingsLighter desserts, such as angel food cakeSandwiches with turkey, chicken, or roast beef on whole grain breadSteamed vegetables
Type of Cuisine
Dining out at your favorite Chinese, Mexican, or Italian restaurant can mean you have less control over your meal options and it may be harder to prevent heartburn.
If you aren’t sure what is in a dish or how the dish is prepared, don’t be afraid to ask and request alterations or substitutions. Here are some suggestions for dining out at one of the following specific types of restaurants.
Chinese Restaurants
Asian cuisine can range from mild to very spicy and use preparation styles that are heartburn-friendly or not. It may be best to avoid buffets and instead order off the menu requesting the type of preparation and ingredients that you best tolerate. Use these rules of thumb.
Mexican Restaurants
A typical chain restaurant may have dishes that are heavy on cheese, acidic ingredients, and spices. The basket of fried tortilla chips and salsa is probably best avoided. But you should be able to find choices that are more heartburn-friendly and request mild spices.
Italian Restaurants
Visions of tomato sauce and cheese might come to mind when you think of Italian cuisine. You will need to learn to ask about preparation and sauces that are less likely to trigger heartburn.
