How to Make a Heartburn-Free Sandwich - Houston Heartburn and Reflux Center (2024)

A quick and easy meal, the sandwich! Eaten for lunch or even dinner, the sandwich can come in various varieties and yummy flavors. What might be an easy meal for some may be heartburn hell for others. Popular ingredients in sandwiches, such as tomatoes, and fatty foods, such as bacon, are common causes of heartburn. As it is National Sandwich Day today, we will be celebrating by laying out the fundamentals of making a ‘heartburn-free sandwich.’

BREAD: whole grain bread that is low in fat is a good option. Try to go for a slice of bread with only 2g or less of fat in it.

FILLERS: try to stick to meats lower in fat, such as chicken, turkey, ham or roast beef. Buy meats that haven’t gone through a lot of processing. For example, avoid smoked or cured meats, as these can often trigger heartburn; the meat is often spiced or glazed with honey or sugar.

SPREADS: choose a low fat mayonnaise. Mustards tend to have a kick, which can be problematic for heartburn sufferers. Go for sweeter mustard, such as honey mustard, instead. Another spread, an unusual option but a flavorful one, is a creamy low-fat dressing. Substituting this for the fatter spreads is a good way of incorporating flavor into your sandwich.

TOPPINGS: try one topping at a time to see which one really triggers your heartburn. Lettuce, spinach, and other greens are good options. Tomato, a popular sandwich topper, is known to be a heartburn trigger. Some may be able to tolerate a slice, but not tomato ketchup. Trial and error is the true way to find out what topping triggers your heartburn.

Try out this easy way to make a ‘heartburn-free’ sandwich and see how you get on. If you are still suffering from heartburn, contact Houston Heartburn today and take control of your heartburn.