Foods That Could Trigger Heartburn And Indigestion
Each person is unique, and what triggers stomach problems for you may not be what triggers them in someone else. Keeping a food diary is useful for determining what foods trigger your indigestion. Once your food triggers are identified, it is best to eliminate them from your diet completely to avoid experiencing further stomach problems and heartburn episodes. That being said, there are several foods that are known to trigger indigestion in many people, including:
- Caffeinated beverages
- Carbonated beverages
- Tomatoes and tomato juice
Other Gerd Diet Variations: Low Fermentation Potential Low
The low fermentation potential diet reduces fiber and prebiotics, both of which can increase gas production. This diet restricts foods with a high FP . That means cutting out or reducing moderate- to high-FP foods, including:
- Vegetables like green peas and Jerusalem artichokes
- Fruits like bananas, blueberries, apples, cherries, and papaya
- Starches like green plantains, taro roots, sweet potatoes, and basmati rice
- Other items, like milk, fruit juice, and beer
You can figure out the FP of different foods using Dr. Robillards low-FP diet calculator.
The low-FODMAP diet is another option. This diet restricts FODMAPs, or short-chain carbohydrates that are not completely absorbed in the gastrointestinal tract. FODMAPs can potentially linger in the gut, becoming food for bacteria. Some examples of high-FODMAP foods are:
- Fruit, like apples, mangoes, pears, and watermelons
- Sweeteners, including fructose and honey
- Milk, ice cream, yogurt, and soft cheese
- Legumes like chickpeas, lentils, and kidney beans
- Foods with high amounts of wheat or rye, like bread, crackers, and pasta
- Vegetables like asparagus, broccoli, cauliflower, cabbage, shallots, eggplant, bell peppers, and mushrooms
Gerd Diet: The Best Foods For Controlling Reflux
Gastroesophageal reflux disease is characterized by a defective anti-reflux barrier at the gastroesophageal junction, which allows stomach acid to escape back up the esophagus. It affects the entire digestive tract and can cause issues ranging from heartburn and persistent cough to esophagitis, ulcers, and cancer. There are many medications and treatments for GERD, depending on the severity of the disease. Making a few deliberate dietary changes is one of the more simple steps a person who suffers from GERD can take to help lessen these effects.
There are many foods that can increase the production of stomach acid, which in turn amplifies the symptoms of GERD. Some common trigger foods for GERD sufferers are fatty foods, spicy foods, citrus fruits, and caffeine. In addition to other lifestyle changes and medical treatments, avoiding trigger foods can help reduce the effects of GERD. The following items are good options for people who suffer from acid reflux.
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A Note About Proton Pump Inhibitors
Proton pump inhibitors are the most effective treatments for chronic acid reflux. Theyre generally considered very safe. They reduce your bodys production of gastric acids. Unlike some other medications, you only need to take them once a day to prevent symptoms.
There are also downsides to using proton pump inhibitors on a long-term basis. Over time, they can deplete vitamin B-12 in your body. Since stomach acid is one of your bodys defenses against infection, proton pump inhibitors can also raise your risk of infection and bone fractures. In particular, they can raise your risk of hip, spine, and wrist fractures. They can also be expensive, often costing more than $100 each month.
More Help For Your Gut Health
Its also import to remember that stress, lack of exercise, and poor sleep can wreak havoc on your gut and digestion. Make sure you get these lifestyle habits dialed in for great gut health, so that gas, bloating, and heartburn will be a thing of the past!
Interested in more ways to give your gut the TLC it deserves? Get my free Gut Health Guide below, with surprising intel about the importance of your gut, what can damage it, and ways to heal so you can improve all aspects of your health.
Have questions? Follow me on and and let me know how my team and I can best support you!
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Should I Ignore Heartburn
Heartburn may seem like a mild nuisance rather than something to be worried about but, if you’re over 50 years and have been experiencing acid reflux for some time or feel the need to keep using over-the-counter antacid tablets, it’s worth getting it checked out.
Cumming warns: “Heartburn can be a sign of an underlying health complaint such as a gastric ulcer or oesophageal cancer and shouldn’t be ignored, especially in older people. Suffering in silence when you have long-term heartburn symptoms could lead to potentially serious conditions being diagnosed later, when they are more advanced with complications, and are harder to treat.”
Ways To Relieve Acid Reflux Without Medication
A few lifestyle changes are worth trying before resorting to drugs for controlling gastroesophageal reflux.
If you are sounding a little hoarse and have a sore throat, you may be bracing for a cold or a bout of the flu. But if you’ve had these symptoms for a while, they might be caused not by a virus but by a valveyour lower esophageal sphincter. That’s the muscle that controls the passage between the esophagus and stomach, and when it doesn’t close completely, stomach acid and food flow back into the esophagus. The medical term for this process is gastroesophageal reflux the backward flow of acid is called acid reflux.
Acid reflux can cause sore throats and hoarseness and may literally leave a bad taste in your mouth. When acid reflux produces chronic symptoms, it is known as gastroesophageal reflux disorder, or GERD. The most common symptom of GERD is heartburnpain in the upper abdomen and chest that sometimes feel like youre having a heart attack.
Three conditionspoor clearance of food or acid from the esophagus, too much acid in the stomach, and delayed stomach emptyingcontribute to acid reflux, says Dr. Jacqueline Wolf, a gastroenterologist and associate professor of medicine at Harvard Medical School and author of A Woman’s Guide to a Healthy Stomach: Taking Control of Your Digestive Health.
If you’ve been having repeated episodes of heartburnor any other symptoms of acid refluxyou might try the following:
Read Also: What Causes Belching And Heartburn
How To Prevent Acid Reflux And Heartburn
Acid reflux happens when your stomach acid backs up into your esophagus. Your esophagus is the muscular tube that connects your throat and stomach. The most common symptom of acid reflux is a burning sensation in your chest, known as heartburn. Other symptoms may include a sour or regurgitated food taste in the back of your mouth.
Acid reflux is also known as gastroesophageal reflux . If you experience it more than twice a week, you may have gastroesophageal reflux disease . In addition to frequent heartburn, symptoms of GERD include difficulty swallowing, coughing or wheezing, and chest pain.
Most people experience acid reflux and heartburn from time to time. GERD is a more serious condition that affects about 20 percent of Americans. Research in the journal Digestive Diseases and Sciences suggests that rates of GERD are rising.
Learn about steps you can take to prevent acid reflux and heartburn. Lifestyle changes, medication, or surgery may help you find relief.
Anyone can experience occasional acid reflux and heartburn. For example, you may experience these symptoms after eating too quickly. You may notice them after consuming lots of spicy food or high-fat treats.
Youre more likely to develop GERD if you:
- are overweight or obese
- have diabetes
Occasional or mild cases of acid reflux can usually be prevented by adopting a few lifestyle changes. For example:
- fatty or fried foods
Eating Spinach Can Potentially Help Reduce Stomach Acidity
“Spinach is rich in calcium, which increases bone health, and it’s highly alkaline, which helps the stomach to reduce acidity levels,” Scabardi said. Spinach is a versatile ingredient that can be added to recipes or smoothies in order to get the most out of its potentially soothing impact on heartburn.
Recommended Reading: What Foods To Eat When You Have Heartburn
Ways To Reduce Your Reflux Risk
A Harvard research team recently reported that many people could avoid this misery by adhering to an anti-reflux lifestyle. The researchers analyzed periodic health surveys over 12 years from more than 40,000 nurses and identified five lifestyle characteristics that helped keep acid reflux at bay.
The more of these behaviors the nurses adhered to, the lower their risk of developing GERD, the popular acronym for gastroesophageal reflux disease, the most persistent and potentially serious form of acid reflux. Following all five behaviors reduced the overall risk of developing GERD symptoms by 37 percent.
Gerd Diet: Foods That Help With Acid Reflux
Getting a case of acid reflux once in a while isn’t unusual, but some people suffer from burning discomfort, bloating and belching almost every time they eat. About 20% of the population has gastroesophageal reflux disease , a chronic acid reflux condition that’s diagnosed by a doctor.
Normally, the esophageal sphincter protects the esophagus from stomach acid. However, if the sphincter relaxes, food can push upward through the loosened opening and cause acid reflux.
“Diet plays a major role in controlling acid reflux symptoms and is the first line of therapy used for people with GERD,” says Ekta Gupta, M.B.B.S., M.D., gastroenterologist with Johns Hopkins Medicine.
Also Check: Simple Home Remedies For Heartburn
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What Else Causes Gerd Symptoms
As you might have noticed the common factor through most of the above foods is how they make symptoms worse. Most cause a combination of either relaxing the LES, increasing stomach acid production or keeping the stomach full for too long. The above foods are not the only foods and drinks that can aggravate GERD symptoms. Additional items include the following:
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What Are The Symptoms Of Acid Reflux
Common symptoms include a burning feeling in the chest, a sensation of a lump in the throat, belching and bloating, and regurgitation into the mouth of highly acidic, partially digested food from the stomach. Reflux can also affect the respiratory tract, resulting in hoarseness, wheezing, postnasal drip, cough or asthma.
But persistent acid reflux is more than just annoying. If it occurs too often and persists for too long, it can erode the lining of the esophagus and increase the risk of developing a deadly cancer called esophageal adenocarcinoma.
What Is Heartburn And Acid Reflux
Heartburn is an uncomfortable burning feeling in your chest. With it, you may experience reflux of food or acid into your throat. This can be a symptom of different conditions including acid reflux and gastroesophageal reflux disease , says Dr. Yi Qin, a gastroenterologist at Cleveland Clinic. When youre experiencing heartburn, you may also have a bitter or sour taste in the back of your throat.
Heartburn can last from a few minutes to several hours. It often feels worse after you eat or when you lay down too quickly after eating. So what, exactly, is happening in the body?
As Qin explains it, when you eat, the food passes down a long tube that connects your mouth and stomach. At the bottom of the esophagus is a valve called the lower esophageal sphincter. This valve opens to let food through and then closes to keep your stomach contents down.
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Inside your stomach is a strong acidic mixture that starts the process of breaking down your food . Sometimes the valve that separates your stomach and esophagus relaxes momentarily and some of the acidic mixture from your stomach goes back up the esophagus. This is called acid reflux. When you have acid reflux, youll often feel the burning sensation thats heartburn, and you may feel the reflux of stomach contents coming up into your chest.
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Stop The Bloat & Soothe The Burn
The good news is that while the wrong foods can aggravate gut issues, the right foods can help it heal. So, before your reach for another chalky antacid tablet, lets switch up what you put at the end of your fork so you can get on the path to better digestive health fast!
Here are some of my best gut-healing recipes that are easy to prepare and so healing for your gut!
Golden Milk Turmeric Smoothie With its main ingredients including turmeric, ginger, coconut oil, and flaxseeds, this anti-inflammatory powerhouse drink will soothe your gut with each sip.
Berry Chia Seed Pudding Rich in fiber and magnesium, the chia seeds in this yummy breakfast will help get you regular, and quell your stress response. A win-win for your tummy!
Bone Broth Packed with amino acids, collagen, vitamins, and minerals that help heal and seal your gut lining, this is the ultimate gut-healing elixir.
Grilled Salmon with Onion Marmalade Over Greens Rich in omega-3s, wild-caught salmon is an anti-inflammatory, clean source of protein your gut will love!
Lemony Roasted Artichoke Hearts Cooked vegetables are a great source of prebiotics to feed the healthy bacteria in your gut so they can thrive. This high-fiber artichoke recipe is just the trick.
Peppermint Tea The peppermint oil in this simple herbal tea is a natural antibacterial and can help reduce symptoms of bad bacterial overgrowth, also called SIBO.
What Lifestyle Changes Help Heartburn
The best way to avoid heartburn discomfort is to prevent it. These lifestyle changes can make a big difference:
- Avoid trigger foods: Foods that promote heartburn include fried and fatty foods, caffeine, chocolate, spicy foods and carbonated beverages.
- Lose weight: Being overweight increases the likelihood that you’ll experience heartburn.
- Avoid eating late at night: Try to eat three hours before going to bed. At a minimum, you should wait at least one hour after eating.
- Elevate the bed: Physically lift the head of your bed about six to eight inches so you’re sleeping on an incline. If that’s not possible, use a wedge pillow for lift.
- Avoid alcohol and tobacco: These substances increase the chances of heartburn attacks.
- Wear looser clothing: Tight clothing can put pressure on your digestive system.
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Melon For Heartburn Relief
Melon has a pH of 6.1 and therefore it can be counted as one of the good foods for heartburn. Some people, however, may not respond well to melon and need to avoid it. So you can have some melon pieces every day or make a smoothie with melon and other ingredients that are also good to cure heartburn. Here is one recipe for a melon smoothie that also uses almond milk, cantaloupe, watermelon, ginger and banana. Almonds are also said to be a great remedy for heartburn as they neutralize stomach acid. While you can always snack on almonds, adding a few of them in this smoothie will not only make it tasty but will increase its efficacy in combating heartburn.
Make Melon Smoothie to Prevent Heartburn
- Fresh ginger root- 1 inch piece
- Place all the above ingredients in your blender and blend them together.
- Have this every morning if you have a consistent problem of heartburn.
Foods That May Cause Heartburn
Foods commonly known to be heartburn triggers cause the esophageal sphincter to relax and delay the digestive process, letting food sit in the stomach longer, says Gupta. The worst culprits? Foods that are high in fat, salt or spice such as:
- Fried food
- Carbonated beverages
“Moderation is key since many people may not be able to or want to completely eliminate these foods,” says Gupta. “But try to avoid eating problem foods late in the evening closer to bedtime, so they’re not sitting in your stomach and then coming up your esophagus when you lay down at night. It’s also a good idea to eat small frequent meals instead of bigger, heavier meals and avoid late-night dinners and bedtime snacks.”
What Foods Help Acid Reflux Go Away
- ENT Institute
What foods help acid reflux go away? Acid reflux is one of the most irritating feelings that we deal with. It not only feels like our insides have been set aflame, but theres generally chest pain that comes with it. Other symptoms include burping, hiccups, nausea, and sore throat to name a few. Generally it shows up at the worst times too for example, during a business meeting that could make or break your chances of promotion, or better yet, on a date with someone you greatly admire and hope to continue a relationship with.
To make matters worse, its really gross when you think about what acid reflux really means. WebMD describes it like this: acid produced by your stomach can move up into your esophagus. This can cause symptoms such as a burning chest discomfortheartburn. If acid reflux symptoms happen more than twice a week, you may have acid reflux disease, also known as gastroesophageal reflux disease . . To think that stuff from your stomach is coming up the esophagus into your throat is not fun to wonder about.
And if that wasnt enough, acid reflux and GERD are known to be a cause of esophageal cancer a deadly cancer that is on the rise. According to the Mayo Clinic, Esophageal cancer is the sixth most common cause of cancer deaths worldwide. . Using that same source, here are symptoms of esophageal cancer:
- Hard time swallowing
- Chest pain and burning sensations
- Coughing and hoarseness
- Unexplained weight loss