Heartburn and Diet: Foods to Avoid and Foods to Include

Heartburn can be incredibly uncomfortable and disruptive, as anybody who has ever felt that searing sensation in their chest or throat after consuming a spicy meal or late-night snack will attest. But don't worry! By making conscious decisions about what we eat, we can significantly reduce the frequency and severity of heartburn. A frequent digestive disorder that creates a burning sensation in the chest and throat is heartburn, sometimes referred to as acid reflux. 

It happens when stomach acid flows back into the esophagus, causing irritation and discomfort. Dietary changes can considerably lessen the frequency and intensity of heartburn, even though medication and lifestyle modifications are essential for managing it. In this blog, we'll discuss the foods to eat and stay away from in order to better manage heartburn and live a more relaxed, contented life. So let's go out on a gastronomic adventure to live a life free of heartburn.

Foods You Should Avoid

If you want to get rid of or prevent heartburn, it's usually best to avoid or limit foods and drinks that can cause or make symptoms worse. Even though the exact causes vary from person to person, here are some common foods and drinks that may cause heartburn:

1. Spicy Foods

If you have heartburn, it's usually best to stay away from hot foods. Spicy foods can make the signs of heartburn worse and cause more pain. Capsaicin, which is found in chili peppers, cayenne pepper, and hot foods, can irritate the lining of the esophagus and make it feel like it is on fire. Spicy foods can also make your stomach make more acid, which can make heartburn even worse. Spicy foods can cause or make acid reflux or gastroesophageal reflux disease (GERD) symptoms worse in people who are prone to them. Choosing foods that are softer and less irritating can help relieve heartburn and make digestion easier. 

2. Citrus Fruits

Citrus foods like oranges, grapefruits, lemons, and limes have a lot of acids, which can make the stomach acidity rise. Acidic foods can cause the lower esophageal sphincter (LES), which is a muscle valve between the stomach and the esophagus, to loosen. When the LES is loose, acid from the stomach can flow back into the esophagus, causing heartburn. Also, citrus fruits have citric acid in them, which can make the soreness in the esophagus worse and make the burning feel worse. Citrus fruits are good for your health in many ways, but people who often get heartburn or acid reflux should limit how much they eat or choose less acidic foods to help their symptoms.

3. Tomatoes & Tomato-Based Products

If you suffer from heartburn, you should avoid eating tomatoes and goods containing tomatoes. Tomatoes are quite acidic, and eating them can cause stomach acidity. The lower esophageal sphincter (LES) can become relaxed in response to stomach acid, allowing acid to reflux into the oesophagus and produce heartburn. The high acidity levels found in tomato-based products like tomato sauce, ketchup, and salsa can have a similar impact. Lycopene, which is abundant in tomatoes, has been linked to LES relaxation and worsening acid reflux symptoms. While it is true that boiling tomatoes can lessen their acidity, those who are prone to heartburn should still limit or avoid eating them to prevent triggering or intensifying their symptoms.

4. Carbonated Drinks

Soda and sparkling water have carbon dioxide gas in them, which can make you feel full and raise the pressure on your lower esophageal sphincter (LES). When the pressure on the LES is high, it is more likely to relax. This lets stomach acid flow back into the esophagus, causing heartburn. Also, fizzy drinks can make you feel even fuller, which can increase the chance of acid reflux. Also, some carbonated drinks, like soda, are very acidic, which can hurt the lining of the esophagus, which is already sensitive, and make heartburn symptoms worse. 

5. Fried & Fatty Foods

If you want to prevent heartburn, you should stay away from fried and fatty foods. Most fried foods, like french fries, fried chicken, and deep-fried snacks, have a lot of fat in them. Fatty foods can make it take longer for the stomach to empty, which can slow processing and put more pressure on the LES. This pressure can make the lower esophageal sphincter (LES) relax, which lets stomach acid flow back into the esophagus and cause heartburn. Also, fatty foods take longer to process, so the stomach has to make more acid to help break them down. This can cause acid reflux. 

6. Chocolate

Chocolate contains various compounds in it that can cause or make heartburn worse. Methylxanthine is one of these chemicals. It can relax the lower esophageal sphincter (LES). When the LES is loose, acid from the stomach can run back into the esophagus and cause heartburn. Also, chocolate has a lot of fat, which can slow down the emptying of the stomach and make acid reflux more likely. Also, chocolate has a chemical called theobromine, which can cause the stomach to make more acid, which can lead to heartburn.  

Foods You Should Include in Your Meal

To manage heartburn, there are several foods you can include in your meals that may help alleviate symptoms. Here are a few examples:

1. Non-Citrus Fruits

People who want to get rid of heartburn can consider trying veggies that are not citrus. Heartburn is a burning feeling in the chest caused by acid reflux. Some acidic foods, like citrus fruits, can cause or make heartburn worse. On the other hand, fruits that aren't citrus have alkaline qualities that can help neutralize too much stomach acid and relieve heartburn symptoms. Bananas, melons, apples, and pears are just some of the fruits that are easy on the digestive system and also give you important nutrients, fiber, and vitamins. 

2. Vegetables

Adding greens to your diet can help you deal with heartburn in a big way. When it comes to getting rid of heartburn problems, vegetables have a lot of benefits. First of all, most veggies are low in fat and high in fiber, which makes them easy on the stomach and easy to digest. Their high fiber content helps with digestion, keeps you from getting constipated, and keeps you at a healthy weight, all of which help reduce acid reflux. By adding different kinds of plants to your meals, you not only help your digestive system, but you also get a varied and healthy diet that helps you deal with heartburn.

3. Lean Protein

Many people find that eating skinless chicken, fish, tofu, or lentils helps alleviate their heartburn symptoms. When compared to high-fat meats and dairy products, lean protein sources are easier to digest and less prone to trigger acid reflux. They have important amino acids that help the body's tissues, like the lining of the esophagus, heal and stay healthy. Lean protein in your meals makes you feel full and keeps you from overeating because it takes longer to digest and makes you feel full. By choosing lean protein sources, you can make sure your diet is well-balanced, reduce your chance of acid reflux, and keep your digestive health in general. 

4. Whole Grains

Adding whole grains to your diet can be a great way to fight against acid reflux. Oats, brown rice, quinoa, and whole wheat products are all examples of whole grains that are high in fiber and nutrient density. The high fiber content assists digestion by eliminating the risk of constipation and keeping bowel motions regular. In addition to helping to maintain steady blood sugar levels and lessen the incidence of acid reflux, the low glycemic index of whole grains is another benefit. In addition to bolstering digestive and immune system health, the vitamins, minerals, and antioxidants found in whole grains make them a nutrient powerhouse. 

5. Low-Fat Dairy

Low-fat dairy products like skim milk, low-fat yogurt, and reduced-fat cheeses can help with heartburn in a number of ways. High-fat dairy products can sometimes cause acid reflux, but low-fat dairy products are usually easier to digest and less likely to make acid reflux worse. These dairy products are a good source of calcium, which is important for keeping the stomach healthy and stopping acid reflux. Calcium also helps control how the muscles in the digestive system contract. This includes the lower esophageal sphincter (LES), which keeps stomach acid from going back up into the esophagus. 

Conclusion

Knowing how diet affects heartburn can help you manage it. Avoiding trigger foods including spicy, fatty, and acidic foods, as well as beverages with carbonation and caffeine, can greatly reduce heartburn occurrences. On the other hand, eating non-citrus fruits, vegetables, lean proteins, whole grains, and low-fat dairy products can help digestive health. Listen to your body and determine your triggers because everyone's tolerance to certain foods is different. If you have persistent or severe heartburn, see a healthcare professional like Dr. Preetha, a gastroenterologist, for a full evaluation and personalized advice. You can manage heartburn with the appropriate diet and professional help. Don't wait to start your heartburn-free life.