What Is Heartburn?
Heartburn does not actually involve the heart; rather, it’s a burning sensation in the chest caused by stomach acid that has traveled in the wrong direction due to a weakened or relaxed lower esophageal sphincter (the band of muscle around the bottom of the esophagus). When functioning properly, the sphincter acts like a gate; it relaxes to ensure the correct flow of food down into the stomach, and then it retightens to block the highly acidic stomach contents from coming back up and wreaking havoc. If heartburn becomes a frequent occurrence, it may be considered gastroesophageal reflux disease, or GERD. This phenomenon can occur due to many causes including stress, pregnancy, certain medications, certain chronic conditions like hypermobility, overeating, exercising on a full stomach and being categorized as having overweight or obesity.
Foods to Avoid to Prevent Heartburn
More than half of heartburn sufferers taking medications feel less than satisfied with their results (per a recent Gallup survey). Fortunately, there are many remedies for heartburn besides simply reaching into the medicine cabinet; just a few diet changes may be enough to ward off the fiery sensation. Though it very much depends on the individual, there are several common trigger foods that tend to affect many people and may be worth avoiding.
Alcohol
Coffee and other caffeinated food and drink
Carbonated beverages
Spicy foods
Onions
Citrus fruits and juices
Mint
Tomatoes and tomato products
Large, fatty and/or fried meals
Diet Tips to Prevent Heartburn
1. Eat a Mediterranean Diet
Eating a more plant-based, Mediterranean-style diet may help ease heartburn symptoms as much as medication, according to new research. Researchers at New York Medical College reviewed two years of patient charts and found that those who were instructed to follow a plant-forward Mediterranean diet had the same reduction in acid reflux symptoms as those who were prescribed proton pump inhibitors like Prilosec. Lead study author Craig Zalvan, M.D., FACS, explains that, unlike animal proteins, plant-based protein is not easily broken down in the stomach— often being absorbed in the intestines—and thus reduces the amount of acid that’s produced during digestion. Plus, the Mediterranean diet has ample other health benefits, including for your heart, weight and brain health. Not to mention, it’s delicious and delicious.
2. Watch Your Portions
Refrain from overeating (a good rule of thumb overall anyway). Too much food in your stomach at one time can exacerbate symptoms. Here are 10 simple ways to control portions to help keep you from eating too much at one time.
3. Stop Eating at Least Two to Three Hours before Bed
You want to give yourself time to digest before heading to bed. This allows the stomach to empty before you lie down. Your body depends in part on gravity to help move food through your digestive tract, says Leila Kia, M.D., a gastroenterologist at Northwestern Medicine’s Digestive Health Center in Chicago. Avoid eating within three hours of hitting the hay, since lying down can allow stomach acid to travel up into the esophagus more easily. Kia also recommends either elevating your upper body with an under-the-mattress wedge or using 6-inch risers to lift the head of your bed. Need to eat closer to bedtime? Keep your meal modest, says Kia, as large meals take longer to digest and increase pressure in the stomach that can drive acid upward. You want to give yourself time to digest before heading to bed. This allows the stomach to empty before you lie down.
4. Avoid Sugar Spikes throughout the Day
If you eat too many simple carbohydrates at one time, your blood sugar can spike. Too many carbs may also increase abdominal pressure. Instead, try pairing carbohydrates with fiber, protein and healthy fat to help slow their absorption and keep blood sugar levels steady.
5. Choose Healthy Carbs
Opt for whole grains, fruit and starchy vegetables over refined grains like white bread and pasta because the fiber will help reduce the spike in blood sugar.
6. Eat More Fiber
Eating foods high in fiber may be protective. In a study published in the journal Gut, researchers found that people who consumed the most fiber had a 20 percent lower risk of experiencing serious heartburn.
7. Chew Gum
If you’re a fan of chewing gum, you’re in luck: it has been shown to help ease symptoms, thanks to increased saliva production. Try keeping a pack of gum handy just in case (but avoid peppermint- or spearmint-flavored gum if mint is a trigger food).
8. Know Your Triggers
Tomato sauce, red wine, caffeine, fizzy drinks, mint and spicy, fatty or fried foods have long been termed refluxogenic for their heartburn-inducing tendencies. But recent research suggests they may not be as universally problematic as once thought. Rather than swearing off pizza forever, Newberry suggests eliminating one of these common triggers at a time to see if your symptoms improve. Since giving up a food you love can be a bummer, try swapping in an alternative, like using flavorful herbs instead of red pepper flakes.