Stocking the Pantry
A well-stocked pantry is key to avoiding heartburn. Trigger foods - fats, oils, chocolate or citrus products - can be less tempting when there's a supply of "safe" ingredients in your kitchen cabinets. The added benefit is healthier eating for the entire family.
Grains - Try to purchase whole grains vs. refined grains whenever possible. Be sure to store in an airtight container after opening.
| Brown rice | Basmati rice (aromatic long-grain rice) |
| Short-grain rice | Wehani rice (dark, Basmati-type from California) |
| Bulgur | Kasha |
| Farina | Stone-ground cornmeal |
| Quick-cooking oats | Polenta (instant and regular) |
| Quick-cooking grits | Ready-to-eat whole-grain cereals |
Pasta - Be sure to prepare these with a light "broth-type" sauce (not tomato-based or high-fat). Perk up the dish with herbs like basil and tarragon. (See Bow-Tie Pasta with Peas and Ham Recipe.)
| Bow-tie | Linguine |
| Fettuccine | Cappellini (angel hair) |
| Spaghetti | Penne |
| Orzo (rice-shaped pasta) | Rigatoni |
Beans, peas and lentils - All these items provide a good source of vegetable protein, B-vitamins, and minerals such as calcium and iron. They are also an excellent source of fiber. Keep both dried and canned varieties on your shelf, and toss them into soups, salads, pasta and casserole dishes.
| Red kidney beans | Black beans |
| White kidney beans | Split peas (yellow, green) |
| Navy beans | Chickpeas (garbanzo beans) |
| Scarlet runners | Lentils |
Oils - Use oils in moderation. The darker oils (like sesame) have wonderful flavor, and a little goes a long way in adding good taste and enjoyment to dishes.
| Extra-virgin olive - experiment, as the taste of olive oils varies from mild to very flavorful. | |
| Sesame - light and dark | Walnut |
| Peanut | Canola |
| Note: Keep cooking-oil sprays (like Pam®) in the cupboard. There are several flavored varieties available too. This is a handy way to cut down extra fat, keep food from sticking to pans and add a little flavor. | |
Vinegars - These can be problem items for severe heartburn sufferers because of the acid content. However, cider vinegar and rice vinegar are often tolerated better by many people, and both add nice flavor to food. Use other vinegars with discretion if there hasn't been a problem with them in the past.
Condiments and Canned Goods - Most people with heartburn can eat mustard, and some can handle ketchup (in small amounts) fairly well. These are handy items to perk up recipes, and quick add-ons to a meal.
| Ketchup | Mustard |
| Soy sauce | Chicken and vegetable broth |
| Dried mushrooms | Reduced-fat mayonnaise |
| Fat-free salad dressings | Reduced-fat peanut butter |
| Dried fruits | Fruit spreads |
| Canned fruits | Canned vegetables |
| Canned (and dried) soups |
Spices and Herbs - Keep lots of dried spices and herbs on the shelf. They are generally less likely to promote heartburn - though each individual's system will respond differently. Dried/dehydrated forms of onion and garlic are more user-friendly than fresh!
| Ground cinnamon | Garlic powder |
| Ground mace | Basil |
| Ground ginger | Thyme |
| Coriander | Tarragon |
| Dill | Onion powder, and dried onion pieces |
| Parsley | |
| Note: There are several spices that are generally irritating to the gastric (stomach) lining and are especially troublesome for heartburn sufferers. The spices listed below may be troublesome for some sufferers, but pose no problem for others. The best advice is to listen to one's own body. | |
| Black pepper | Mint |
| Crushed red pepper flakes | Cloves |
| Tabasco sauce | Mustard seeds |
| Chili powder | Nutmeg |
| Curry powder | Fresh garlic (raw or cooked) |
Baking supplies - Muffins and quick breads made from scratch can be made from less fat and without other troublesome ingredients such as pepper or spice. (See Whole-Wheat Corn Muffins Recipe.) Whole grain breads are made more simply with a bread machine. Here are some of the basic ingredients:
| Whole-wheat flour | Baking powder |
| Unbleached flour | Baking soda |
| Rye flour | Yeast |
| Wheat bran | Cream of tartar |
| Oat bran | Molasses |
| Vanilla extract | Granulated sugar |
| Almond extract | Brown sugar |
| Evaporated skim milk | Honey |
