Heartburn-inducing foods: Steer clear of these and explore relieving measures
Heartburn, often referred to as acid reflux or gastroesophageal reflux, is a common condition affecting millions of individuals in the United States. This article aims to shed light on the triggers of heartburn and gastroesophageal reflux disease (GERD), as well as natural remedies and lifestyle changes that can help manage its symptoms.
Heartburn occurs when the acid in the stomach flows back up into the esophagus, causing a burning discomfort, bitter taste in the throat, and a feeling of pressure. Common food triggers for heartburn and GERD include fatty, fried, and oily foods, spicy and acidic foods such as chili, tomatoes, citrus fruits, caffeine (coffee, tea), alcohol, chocolate, mint/peppermint, garlic, and onions. These foods can relax the lower esophageal sphincter (LES), delay stomach emptying, increase stomach acid production, or irritate the esophageal lining, all of which contribute to reflux symptoms [1][2][3].
In people with GERD, the lower esophageal sphincter relaxes too frequently, allowing stomach acid to enter the esophagus. This more frequent and prolonged form of heartburn is known as GERD [3]. Alcoholic beverages can relax the lower esophageal sphincter and stimulate gastric acid secretion, potentially causing reflux. Peppermint oil, a common ingredient in many foods and beverages, also relaxes the lower esophageal sphincter and can cause reflux and heartburn [1][2].
Natural remedies and lifestyle changes that help manage GERD symptoms include eating smaller, more frequent meals to avoid excessive stomach pressure, avoiding lying down for 2-3 hours after eating to prevent acid backflow, elevating the head of the bed by 6-8 inches to reduce nighttime reflux, drinking alkaline water (pH 9.5) with meals to neutralize stomach acid, choosing less irritating foods like non-citrus fruits, lean meats, vegetables, and oatmeal, avoiding smoking and excess alcohol, and maintaining a healthy weight to reduce abdominal pressure [2][4][5].
Identifying and avoiding personal trigger foods is crucial as individual tolerances vary. For instance, eating vegetable protein an hour after a meal may lead to less acid reflux compared to eating meat. However, the effects of coffee on reflux have produced conflicting results [1][2][3].
People with heartburn symptoms two or more times a week should see their doctor, as they may have GERD or another underlying medical condition. Prolonged exposure to stomach acid from GERD can lead to complications such as Barrett's esophagus and esophageal cancer [1].
While natural remedies such as ginger, aloe vera, and turmeric can be tried, they are not well-studied for heartburn. A natural remedy containing olive leaf and prickly pear extract (Mucosave) almost abolished heartburn symptoms in a study [1].
Heartburn symptoms can be present for several hours and can feel worse after eating certain foods. It is most common among young and middle-aged females [1].
In conclusion, understanding the triggers of heartburn and GERD is essential in managing its symptoms. Making dietary and lifestyle changes, as well as identifying personal trigger foods, can significantly improve the quality of life for those affected by these conditions.
References: [1] "Heartburn: Symptoms, Causes, and Treatment." Mayo Clinic, Mayo Foundation for Medical Education and Research, 23 Mar. 2021, www.mayoclinic.org/diseases-conditions/heartburn/symptoms-causes/syc-20355762. [2] "GERD (Gastroesophageal Reflux Disease)." Cleveland Clinic, Cleveland Clinic, 25 Aug. 2020, my.clevelandclinic.org/health/diseases/17156-gerd. [3] "Heartburn: Gastroesophageal Reflux Disease (GERD)." Harvard Health Publishing, Harvard Medical School, 13 Jan. 2021, www.health.harvard.edu/diseases-and-conditions/heartburn-gastroesophageal-reflux-disease-gerd. [4] "Alkaline Water: Is It Good for You?" Harvard Health Publishing, Harvard Medical School, 24 Oct. 2019, www.health.harvard.edu/staying-healthy/alkaline-water-is-it-good-for-you. [5] "Diet and Lifestyle Changes for GERD." American College of Gastroenterology, 2020, www.acg.org/patients/diet-and-nutrition/gerd.
- Fatty, fried, oily foods, spicy and acidic foods such as chili, tomatoes, citrus fruits, caffeine, alcohol, chocolate, mint/peppermint, garlic, and onions can trigger heartburn and GERD by relaxing the lower esophageal sphincter, delaying stomach emptying, increasing acid production, or irritating the esophagus lining.
- Natural remedies such as ginger, aloe vera, and turmeric may help manage heartburn symptoms, though their effectiveness is not well-studied.
- A study showed that a natural remedy containing olive leaf and prickly pear extract (Mucosave) almost abolished heartburn symptoms.
- People with heartburn symptoms two or more times a week should consult their doctor, as they may have GERD or another underlying medical condition.
- Prolonged exposure to stomach acid from GERD can lead to complications such as Barrett's esophagus and esophageal cancer.
- Eating smaller, more frequent meals, avoiding lying down for 2-3 hours after eating, elevating the head of the bed, drinking alkaline water with meals, choosing less irritating foods, avoiding smoking, excess alcohol, and maintaining a healthy weight can help manage GERD symptoms.
- Heartburn symptoms can affect millions of individuals in the United States, causing burning discomfort, a bitter taste in the throat, and pressure, and are most common among young and middle-aged females.
