What should I eat to help prevent heartburn?

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Trigger foods: Cheese, nut butters, acidic fruits, onions

Healing foods: Beans

Heartburn occurs when the tight muscle at the base of your oesophagus relaxes, allowing the acidic juices that are supposed to stay in your stomach to shoot up your oesophagus and cause that uncomfortable burning sensation. Different foods give different runners heartburn, but some common offenders are fatty foods (such as peanut butter, cheese and red meat), acidic fruits (e.g. oranges and tomatoes), along with onions and peppermint. ‘I recommend that runners who suffer from frequent heartburn or digestion issues skip large amounts of fatty foods for at least 24 hours before a long training run or a race,’ says nutrition coach Marissa Vicario. ‘It’s OK to have a bit of avocado on toast or a little peanut butter, but too much fat could lead to heartburn while you run, along with a heavy feeling in your stomach.’

If you’re suffering from acid reflux, identify and cut out your trigger foods and eat more beans. A study in the journal Gut found those who regularly eat high-fibre foods such as beans are 20 per cent less likely to report symptoms of GERD (gastroesophageal reflux disease) . Fibre prevents reflux-causing heartburn by swiftly moving food out of your stomach.