10 tips for preventing heartburn

Heartburn affects about 60 million people in the United States, but there are steps you can take to minimize your chances of experiencing it. The best part is that by following these suggestions, you will not only reduce the chances of suffering from heartburn—you will also promote the health and well-being of your entire digestive system.

Eat small, frequent meals
To achieve optimal digestion, eat four to five small meals per day, without increasing overall caloric intake. Small meals put less pressure on the intestines, reducing the risk of heartburn and minimizing stress on the digestive organs.

Include foods rich in fiber
Fiber is important for the health of the digestive system and can be found in fresh fruits, raw vegetables, whole grain breads and cereals, nuts and beans.

Choose lower-fat foods
Fatty foods can slow down digestion and make you more prone to constipation and heartburn. When you can, choose leaner cuts of meat like pork, chicken and turkey—they contain less fat, which may reduce digestive discomfort. If you do consume high-fat foods, try to eat add extra fiber to your diet at the same time to reduce the stress on your digestive system.

Incorporate probiotics into your diet
Certain probiotics — the good bacteria that are found in dairy products like yogurt and cottage cheese — may improve intestinal function. For a great way of incorporating probiotics into your diet, try a yogurt such as Activia^® with Bifidus Regularis^®, which helps naturally regulate your digestive system as part of a balanced diet and healthy lifestyle.

Drink plenty of fluids
Fluids are needed to alleviate and prevent constipation and ease digestion of foods through the digestive tract. A good way to make sure you’re getting enough fluids is to drink a glass of water with every meal.

Limit Alcohol and Caffeinated beverages
Alcohol and caffeine both increase the production of stomach acid, which can lead to reflux. In addition, alcohol relaxes the muscles that usually prevent the contents of the stomach from rising into the esophagus.

Don’t rush eating
Eating slowly and chewing food properly encourages a “full” feeling, which prevents the overeating that can upset the digestive tract.

Stop smoking
The chemicals from cigarettes can weaken the muscles of the esophagus, increasing the risk of heartburn. Smokers are also more likely to suffer from peptic ulcers and Crohn's disease.

Exercise regularly
While most people know that exercise offers overall health benefits, most people don’t know that it’s good for your digestive tract, too. Exercise increases blood circulation and enhances the flow of oxygen throughout your body, helping all systems function better—including your digestive system.

Maintain a healthy body weight
A Body Mass Index that indicates obesity or unintentional weight loss may have a negative impact on digestive health. The Centers for Disease Control have a handy BMI Calculator you can use to determine your BMI.

These simple tips are more than a way to keep heartburn at bay: they’re the beginning of a lifestyle change that leads to a healthier, happier you. Choose one or two actions to perform over the next few weeks and gradually incorporate more and more behaviors into your life. You’ll be glad you did.

^* This article is for information purposes only and is not intended as health or nutrition advice. For more information please contact your health care specialist or nutritionist.