What foods commonly trigger heartburn. How can you prevent heartburn symptoms. What lifestyle changes help reduce acid reflux. Why do spicy and fatty foods often cause heartburn. How does eating smaller meals impact heartburn.

Common Food Triggers for Heartburn

Heartburn is an uncomfortable burning sensation in the chest that often occurs after eating. While many factors can contribute to heartburn, certain foods are known to be common triggers. Understanding these trigger foods can help individuals manage their symptoms more effectively.

Spicy Foods: A Major Culprit

Spicy foods are notorious for causing heartburn in many people. But why exactly do they lead to this uncomfortable sensation? There are two main reasons:

• Capsaicin, a compound found in many spicy foods, slows down digestion. This causes food to remain in the stomach longer, increasing the risk of acid reflux.
• Spicy foods can irritate the esophagus directly, exacerbating heartburn symptoms.

For individuals with pre-existing conditions such as esophageal issues or ulcers, spicy foods may trigger heartburn more quickly and intensely than in others.

High-Fat Foods: A Slow Burn

High-fat foods are another common heartburn trigger. These foods take longer for the stomach to process compared to proteins and carbohydrates. This prolonged digestion time leads to increased acid production in the stomach, potentially causing irritation in the digestive system.

Moreover, regular consumption of high-fat foods can cause the lower esophageal sphincter (LES) to relax. The LES is a group of muscles at the bottom of the esophagus that prevent stomach contents and acid from entering the esophagus. When these muscles relax inappropriately, acid can travel up the esophagus, leading to heartburn.

Examples of high-fat foods that may trigger heartburn include:

• Fried foods (e.g., breaded chicken, fish, deep-fried French fries)
• Processed baked goods
• Chips
• High-fat cheeses

Specific Foods Known to Trigger Heartburn

While spicy and high-fat foods are common culprits, several specific foods have been identified as potential heartburn triggers. It’s important to note that triggers can vary from person to person, so it’s beneficial to pay attention to your body’s reactions to different foods.

Tomatoes and Tomato-Based Products

Tomatoes and foods made from tomatoes, such as spaghetti sauce, are highly acidic. They contain both malic and citric acids, which can increase gastric acid production in the stomach. As this acid rises, it can back up into the esophagus, causing a burning sensation in the chest.

Onions: A Hidden Trigger

Onions, whether sautéed or caramelized, can be a heartburn trigger for some individuals. Onions have the potential to relax the lower esophageal sphincter, allowing acid to travel from the stomach into the esophagus.

Coffee: More Than Just Caffeine

For many, a morning cup of coffee is a daily ritual. However, frequent or high-quantity consumption of coffee can impact the lower esophageal muscles, causing them to relax and potentially allowing stomach acid to enter the esophagus.

Chocolate: A Sweet Dilemma

Most chocolates contain cocoa, which has serotonin. This compound may relax the esophageal muscles, potentially leading to heartburn. For chocolate lovers, this news might be hard to swallow, but moderation could be key in managing symptoms.

Peppermint: A Double-Edged Sword

While peppermint is known to ease nausea and indigestion by relaxing the digestive tract, this very quality can be problematic for those with gastroesophageal reflux disease (GERD) or frequent heartburn. Peppermint can relax the lower esophageal muscles, potentially worsening reflux symptoms, especially in individuals with a hiatal hernia.

Heartburn Prevention Strategies

Experiencing heartburn doesn’t mean you have to completely eliminate your favorite foods. There are several strategies you can employ to minimize the risk of heartburn while still enjoying a varied diet.

Portion Control: The Power of Smaller Servings

One effective strategy for preventing heartburn is to eat smaller servings. Large meals can put extra pressure on the lower esophageal sphincter, increasing the likelihood of acid reflux. By opting for smaller portions, you can reduce this pressure and potentially minimize heartburn symptoms.

Timing Matters: Early and Frequent Meals

The timing of your meals can significantly impact heartburn occurrence. Eating early and having more frequent, smaller meals throughout the day can help prevent heartburn. This approach keeps your stomach from becoming overly full and reduces the production of excess stomach acid.

Leverage Gravity: Upright Position After Meals

After eating, remaining in an upright position can help prevent heartburn. Gravity assists in keeping stomach contents where they belong – in the stomach. Avoid lying down immediately after meals, and consider taking a short walk to aid digestion.

Chew Gum: An Unexpected Ally

Chewing gum after meals can be a simple yet effective method to reduce heartburn. It stimulates saliva production, which can help neutralize stomach acid and promote swallowing, potentially reducing acid reflux.

Lifestyle Changes for Long-Term Heartburn Management

While dietary modifications play a crucial role in managing heartburn, broader lifestyle changes can also contribute to long-term relief.

Weight Management: A Key Factor

Maintaining a healthy weight is crucial for managing heartburn. Excess weight, especially around the abdominal area, can put pressure on the stomach and lower esophageal sphincter, increasing the likelihood of acid reflux. Implementing a balanced diet and regular exercise routine can help achieve and maintain a healthy weight.

Stress Reduction: Mind-Body Connection

Stress can exacerbate heartburn symptoms in some individuals. Incorporating stress-reduction techniques such as meditation, deep breathing exercises, or yoga can potentially help manage heartburn. These practices not only reduce stress but can also promote overall digestive health.

Sleep Position: Elevate Your Head

For those who experience nighttime heartburn, adjusting your sleep position can make a significant difference. Elevating the head of your bed by 6-8 inches or using a wedge pillow can help prevent stomach acid from flowing back into the esophagus during sleep.

Recognizing Individual Heartburn Triggers

While there are common heartburn triggers, it’s essential to recognize that everyone’s body reacts differently to various foods and environmental factors. Keeping a food diary can be an effective way to identify your personal heartburn triggers.

The Food Diary Method

To create an effective food diary:

1. Record everything you eat and drink
2. Note the time of each meal or snack
3. Document any heartburn symptoms and when they occur
4. Look for patterns over time to identify potential triggers

This method can help you pinpoint specific foods or eating habits that may be contributing to your heartburn, allowing for more targeted prevention strategies.

When to Seek Medical Advice

While occasional heartburn is common and can often be managed with lifestyle changes and over-the-counter medications, frequent or severe heartburn may require medical attention.

Warning Signs

Consider consulting a healthcare professional if you experience:

• Heartburn more than twice a week
• Persistent heartburn that doesn’t respond to over-the-counter medications
• Difficulty swallowing
• Unexplained weight loss
• Persistent nausea or vomiting

These symptoms could indicate a more serious condition, such as gastroesophageal reflux disease (GERD), which may require medical treatment.

Dispelling Myths About Heartburn Triggers

There are many misconceptions surrounding heartburn and its triggers. It’s important to separate fact from fiction to effectively manage this condition.

Myth: All Acidic Foods Cause Heartburn

While some acidic foods like tomatoes can trigger heartburn, not all acidic foods have this effect. For instance, citrus fruits are acidic but don’t necessarily cause heartburn in everyone. The key is to observe your body’s individual reactions to different foods.

Myth: Milk Always Relieves Heartburn

Drinking milk to relieve heartburn is a common home remedy, but it’s not always effective. While milk can temporarily buffer stomach acid, it may also stimulate the production of more acid, potentially worsening symptoms in the long run.

Myth: Heartburn Only Affects Older Adults

Heartburn can affect people of all ages, including children and young adults. Factors such as diet, weight, and lifestyle habits play a more significant role in heartburn occurrence than age alone.

Understanding these myths can help individuals make more informed decisions about their diet and lifestyle choices in managing heartburn symptoms.

By implementing these strategies and being mindful of potential triggers, many individuals can effectively manage their heartburn symptoms and enjoy a wider variety of foods. Remember, what works for one person may not work for another, so it’s important to pay attention to your body’s signals and consult with a healthcare professional for personalized advice.

Foods that Cause Heartburn | Austin Gastroenterology

Heartburn is an unpleasant issue that may cause you to experience chest pain, ingestion, acidity, or a bitter taste in your mouth. The pain may worsen when you bend over or lie down.

Heartburn typically develops after you eat certain foods or if you eat too much. While there are many treatments for heartburn, the best way to reduce symptoms and keep the condition under control is by avoiding foods that cause it.

Here are some foods your doctor may recommend limiting if you have heartburn.

Spicy Foods

Spicy foods are notorious for causing heartburn. The reason is twofold. First, many spicy foods contain capsaicin, which slows down digestion and causes food to sit in the stomach longer. The longer food is in the stomach, the more risk of you having heartburn. Second, spicy food can irritate the esophagus, which can worsen heartburn symptoms. People who have heartburn, esophageal issues, or an ulcer often experience heartburn quicker and with more intensity when eating spicy foods than others do.

High-Fat Foods

High-fat foods are known to cause heartburn, as well. These foods take longer for your stomach to process then compared to proteins and carbohydrates. Since they’re in your stomach longer, your stomach produces more acid, which leads to digestive system irritation.

Not to mention, if you consume high-fat foods regularly, they can cause your lower esophageal sphincter to relax. The lower esophageal sphincter is a group of muscles located toward the bottom of your esophagus. The muscles close to prevent your stomach contents and acid from entering your esophagus. When they relax, acid can travel up your esophagus and irritate it. This can cause permanent damage when it happens frequently.

Examples of unhealthy, high-fat foods include fried foods like breaded chicken and fish, deep-fried French fries and chicken wings, and doughnuts. Processed baked goods and chips are also foods with a high concentration of fat. 

Specific Foods to Avoid

Many specific foods can trigger heartburn symptoms. Talk to your doctor about whether limiting consumption of such foods could help reduce your symptoms. Examples include:

·      Tomatoes and Tomato-Based Products Tomatoes and foods made from tomatoes, like spaghetti sauce, have a lot of acidity. They have both malic and citric acids, which can cause heartburn in many. The extra acid can cause too much gastric acid in the stomach. As the acid rises, it backs up into the esophagus, which causes a burning sensation in the chest.

·      Onions Onions work well in a variety of dishes, whether they’re sauteed or caramelized. However, some people may experience heartburn when they consume it. Onion has the potential to relax your lower esophageal sphincter, which allows acid to travel from your stomach into your esophagus.

• High-Fat Cheese High-fat cheese is another food that can contribute to heartburn because the fat content decreases the speed at which your stomach empties. Therefore, the pressure from your stomach will force acid from your stomach into your esophagus.

·      Coffee Your morning cup o’ joe may lead to heartburn. When you consume coffee in a high quantity or frequently, the caffeine may impact your lower esophageal muscles. It causes them to relax and allow stomach acid to enter the esophagus.

·      Chocolate Most chocolates contain cocoa. Cocoa has serotonin, which may also relax your esophageal muscles and lead to heartburn.

·      Peppermint  Foods and drinks containing peppermint are known to help ease nausea and indigestion because it relaxes your digestive tract. This is not good for people who have gastrointestinal reflux disease (GERD) or those who experience heartburn, because it relaxes the lower esophageal muscles. Peppermint may also worsen reflux symptoms if you have a hiatal hernia.

At Austin Gastroenterology, our practitioners are dedicated to getting to the root of your heartburn and other unpleasant digestive issues. When you work with us, you can expect expert care, a quick and accurate diagnosis, and effective treatment solutions.

Book an appointment with Austin Gastroenterology, serving Austin and the nearby Texas region, if you have frequent bouts of heartburn. Call one of our locations today, or request an appointment online. We look forward to serving you soon!

Heartburn Prevention

You don’t have to stop eating spicy foods just because you have heartburn.

Written by Peter Jaret

• Preventing Heartburn: Recognize Your Own Heartburn Triggers
• Dispelling Myths About Heartburn Triggers
• Heartburn Prevention: Eat Smaller Servings
• Heartburn Prevention: Eat Early and Often
• Heartburn Prevention: Rely on Gravity
• Heartburn Prevention: Chew Gum
• Heartburn Prevention: Get Healthy
• More

“How hot would you like that?” the server at my favorite Thai restaurant asks. My taste buds whisper: fiery. My belly moans, What about me?

I love a hot, spicy meal. But an hour later, like many people, I can end up wishing I’d never lifted my fork. The culprit? Heartburn and acid reflux. Officially known as gastroesophageal reflux disease, or GERD, acid reflux occurs when food and stomach acids escape up into the esophagus through the valve at the top of the stomach. That causes the burning sensation that can sometimes rise up into the throat, known as heartburn.

Surveys of heartburn sufferers suggest spicy foods are among of the worst offenders. Whether spicy foods deserve their reputation is controversial, I’ve discovered. Many different foods can trigger heartburn.But luckily, you don’t have to say no to Chinese kung pao chicken, Mexican salsa, or fiery Thai noodle dishes. A few practical tips can help you put out the fire of heartburn before it starts.

Researchers have compiled a long list of foods that seem to trigger heartburn. These include alcohol, citrus fruits and juices, carbonated beverages, coffee and caffeine, chocolate, tomato sauce, fatty foods, mint, and, of course, spicy foods.

“But no single food stands out,” says Anish Sheth, MD, assistant professor of medicine at Yale University and co-author of What’s Your Poo Telling You? “For some people, the same food can cause problems after one meal but not after others. ”

In theory, foods most likely to cause acid reflux and symptoms of heartburn are those that cause the valve at the top of the stomach to relax. Mint, alcohol, and caffeinated coffee, among other foods, are believed to have that effect.

Yet when gastroenterologist Lauren B. Gerson, MD, an associate professor of medicine at Stanford University, and colleagues looked at trials designed to test the effects of these and other particular foods on heartburn symptoms, they found very little evidence to support the associations.

Even spicy foods may not deserve their reputation as being the worst culprits. Sure they taste hot, but that doesn’t mean they cause acid reflux. They may simply irritate the stomach.

“Still,” Gerson says, “it’s commonsense that if a particular food happens to cause you problems, the best advice is to avoid it.”

Since even heartburn sufferers can be misled by popular misconceptions, experts recommend keeping a food diary for several weeks.

“As soon as heartburn strikes, jot down what and how much you ate,” suggests dietitian Elaine Magee, author of Tell Me What to Eat If I Have Acid Reflux. “Also keep track of foods you thought might cause trouble but don’t. That way you won’t have to eliminate foods unnecessarily.”

Not ready to let heartburn force you to say no to salsa caliente? The next best strategy, then, is to limit the amount you eat.

“When you eat a large meal, pressure on the valve increases. So there’s a predisposition to reflux after a big meal,” Sheth says. The problem is worse if the meal causes you to belch, since that requires the valve at the top of the stomach to open. When it does, it allows trapped air to escape, sometimes bringing up acidic stomach contents along with it. For some people, drinking carbonated beverages along with a meal can exacerbate the problem.

Fatty meals can also increase the risk of reflux. “Eating fatty foods delays stomach emptying, since fat takes longer to digest,” explains Gerson. “The longer food remains in the stomach, the more chance there is of reflux.” To help prevent heartburn and GERD, choose roasted, grilled, or baked foods over fried foods, and go easy on butter.

Some heartburn sufferers find relief by eating smaller meals distributed more frequently throughout the day — a light breakfast, a midmorning snack, a light lunch followed by a midafternoon snack, for example. Scheduling dinner early can also help.

About 50% of heartburn sufferers have nighttime reflux, according to Gerson. This form can be especially unpleasant because when you’re lying down, more stomach contents can flow up into the esophagus. Nighttime reflux can also disturb sleep. Gerson’s tip? Eat dinner at least three hours before bedtime. That’s enough time to allow the stomach to empty before you hit the pillow.

Another way to relieve nighttime reflux requires nothing more than two wood blocks. Elevating the head of your bed a few inches enlists gravity to help keep stomach contents from rising, Sheth says. You can also use a wedge-shaped pillow to elevate your upper body at night. For daytime heartburn, the best way to employ gravity is to remain upright after a meal. Walking after a big meal can also help. But don’t overdo it. Some research links vigorous exercise to an increase in reflux risk.

Saliva helps move food down through the esophagus and can ease the symptoms of heartburn. To increase salivation, try chewing gum after a meal or an attack of heartburn. Avoid mint-flavored gums, however, since these may relax the valve at the top of the stomach.

The most reliable ways to avoid GERD may be the hardest to accomplish: quit smoking if you smoke and lose weight if you’re overweight. Studies show that smokers are more prone to heartburn than nonsmokers. And the longer people smoke, the more likely they are to suffer acid reflux.

Being overweight can add to the pressure on the valve between the stomach and the esophagus. One study showed that every increase of 5 on the body mass index increases the risk of GERD by 1.2%. Eating smaller portions and walking after a meal can help you shed pounds at the same time they help prevent heartburn.

Top Picks

Increased acidity of the stomach: spicy food is to blame

Nutrition

What will you eat this week? Mustard? Spicy chicken? Korean salads? Many of us love to eat something spicy, but does everyone like heartburn? Stomach acidity is not an inevitable consequence of eating spicy food, but it can ruin your evening. Why?

Why spicy foods can cause heartburn

Heartburn is known to be associated with spicy foods. There are many explanations for this:

• Mild sauces like satsebeli and curry contain peppers and tomatoes that can cause heartburn.
• Spicy foods can exacerbate heartburn symptoms if the lining of the lower esophagus is already irritated by stomach acid. ¹
• The muscles of the upper part of the stomach help keep its contents inside. If we consume food that relaxes these muscles, stomach acid can enter the esophagus and cause heartburn. Certain foods – fatty, spicy, high in oil and acid – can have this relaxing effect. ^2.3
• Spicy and fatty foods (particularly dishes with curry sauce or spicy sausage) are difficult to digest, which can increase the amount of gastric juice and cause heartburn.

What food should I avoid with heartburn?

If you experience stomach discomfort every time you eat spicy food, then you probably already know what foods to avoid. However, it is worth revisiting this list again.

• Onions and garlic – these are found in most spicy dishes, but those where onions are present raw are especially dangerous.
• Tomatoes and peppers – found in curry sauce, chili sauce and many others.
• Black pepper – found in many dishes (and not only hot ones). It rarely causes severe flare-ups of heartburn.
• Citrus – Found in many Mediterranean dishes, such as tagine.
• Meat – the fatter the meat, the faster it will cause heartburn – for example, lamb in curry sauce.
• Cooking oil, such as ghee or fat, is used in curry sauce and in many other dishes.

Avoid foods that cause heartburn

To protect yourself from heartburn, it is best to carefully study the composition of the dish that you are going to eat. If you prefer to eat out, ask a chef, a waiter, or a friend who invited you to dinner at an unfamiliar place for advice. If heartburn caught you right during a meal, it is better to refuse the dish that caused this.

Perhaps the problem of heartburn is new to you, and you still do not know the list of foods that are potentially dangerous for your stomach. If heartburn has taken you by surprise, Gaviscon 9 may help0014 ® Dual Action. It will help you get rid of your painful symptoms so that you can safely continue to enjoy a delicious lunch. Gaviscon ^® Dual Action ⁴ acts quickly to form a protective barrier in the stomach. This barrier prevents stomach acid from entering the esophagus, protecting the lining of the esophagus from irritation. The drug thus reduces irritation of the mucous membrane. Gaviscon ^® Dual Action also has a rather long-lasting effect of more than four hours ⁵ to help alleviate the discomfort of heartburn and indigestion.

In conclusion, let’s say – eat with pleasure. However, if your diet often includes spicy foods, do not forget about the possible consequences, be careful about the composition of the food.

Method of administration and doses

Suspension: Adults and children over 12 years old: 10-20 ml after meals and at bedtime up to 4 times a day

Maximum daily dose – 80 ml

Tablets: Adults and children over 12 years: 2-4 tablets after meals and at bedtime up to 4 times a day

Maximum daily dose – 16 tablets 004 All information provided not intended for diagnosis or prescription of medications. Read more about Gaviscon ^® in the instructions for use. In case of complications or prolonged course of the disease, it is necessary to consult a doctor.

¹ Maev I.V., Samsonov A.A., Dicheva D.T., Andreev D.N., Andreev N.G., Buragina T.A. Current approaches to diet therapy for diseases of the upper gastrointestinal tract // “Medical Bulletin of the Ministry of Internal Affairs” No. 4 (59). 2012. pp. 57–61.

² Rohof W. O., Bennink R.J., Smout A.J., Thomas E., Boeckxstaens G.E. An alginate-antacid formulation localizes to the acid pocket to reduce acid reflux in patients with gastroesophageal reflux disease // Clin. Gastroenterol. Hepatol. – 2013. – V. 11 (12). – P. 1585-1591.

³ Bulgakov S.A. alginates in the relief of clinical manifestations of dyspepsia and gastroesophageal reflux disease // Farmateka. 2012. No. 17. S. 78–82.

⁴ Within 3.6 minutes – Bordin D.S., Masharova A.A., Firsova L.D., Kozhurina T.S., Safonova O.V. taking alginates in patients with GERD // Experiment. and wedge. gastroenterol. – 2009. – No. 4. – P. 83-91

⁵ Bulgakov S.A. alginates in the relief of clinical manifestations of dyspepsia and gastroesophageal reflux disease // Farmateka. 2012. No. 17. S. 78–82.

Article published April 7, 2021

Heartburn after eating – causes, symptoms and treatment | Heartburn after eating | Nutrition for heartburn

Co-author, editor and medical expert – Klimovich Elina Valerievna.

Number of views: 4,790

Date last updated: burning sensation, usually occurring 30-40 minutes after eating, is the result of involuntary reflux of acidic stomach contents into the esophagus.

Mechanism of heartburn

The esophagus is a part of the alimentary canal, which has the form of a tube that ensures the passage of the food bolus from the pharynx to the stomach. Normally, in the absence of swallowing movements, the place of its transition to the stomach is blocked by the lower esophageal valve, which acts as a damper. During the passage of food, the muscle ring opens reflexively, and then closes again until a new portion arrives, preventing aggressive gastric juice from entering the esophagus. If the action of the described protective mechanism is violated, heartburn develops.

Causes of heartburn

Obesity

According to statistics, almost 100% of obese people are characterized by the appearance of signs of heartburn after eating. This is because obese people tend to increase intragastric pressure. It helps to disrupt the action of the protective mechanism and relax the muscle ring that blocks the entrance from the esophagus to the stomach.

Stress

Under the influence of various stress factors, some people experience the so-called nervous heartburn. The cause of this condition is a malfunction of the esophagus. Psycho-emotional stress provokes periodically occurring disordered contractions of the walls of this organ, leading to improper opening and closing of the lower esophageal muscle ring.

Excessive exercise

Frequent leaning forward and excessive abdominal tension, heavy lifting and other similar activities can also lead to increased pressure in the abdominal cavity, reflux of gastric contents into the esophagus and, as a result, to heartburn.

Bad habits

Smoking and alcohol abuse increase the concentration of hydrochloric acid in the stomach and reduce the tone of the lower esophageal muscle ring.

Diseases of the gastrointestinal tract

In some cases, a strong burning sensation in the retrosternal region, which occurs against the background of other clinical symptoms, may be a manifestation of various diseases of the digestive tract.

Why does heartburn occur after eating?

Often heartburn after eating occurs due to excessive secretion of hydrochloric acid in the stomach. This occurs when eating fatty, fried, spicy, smoked foods and marinades. Citrus fruits, fruits with high acidity and tomatoes, which contribute to increased production of gastric juice, can also provoke a burning sensation.

Under the influence of caffeine, the esophageal valve relaxes, and the contents of the stomach enter the esophagus, causing an unpleasant burning sensation, and carbonated drinks increase intragastric pressure, which also leads to heartburn.

In addition to the above, mention should be made of cheese, avocado, peppermint, nuts, milk chocolate, chips and confectionery.

Nutrition for heartburn

It is important to follow a specific diet and diet in case of heartburn. Nutrition should be balanced, mechanically, chemically and thermally sparing.

For heartburn, eat:

• vegetables;
• bananas;
• sweet apples; 11 low-fat dairy products,
• low-fat first and second dishes.

It is recommended to exclude from the diet or minimize the use of:

• citrus fruits,
• sour fruits and their juices,
• garlic,
• onions,
• tomatoes,
• fatty and fried foods,
• high-fat dairy products,
• condiments, sauces,
• cream confectionery,
• fatty first courses,

9001 1 chocolate,

• coffee,
• strong tea ,
• carbonated and alcoholic drinks.

How to get rid of heartburn?

Give up bad habits. Smoking and alcohol abuse have a negative effect on all parts of the digestive tract without exception, but the lower esophageal valve is primarily affected, which leads to a constant burning sensation behind the sternum.