Heartburn is the perfect way to ruin a delectable supper. One moment, one may be indulging in a meal of pizza and beer alongside companions, but the subsequent moment may include resorting to the medicine cabinet to procure Tums. Alternatively, heartburn may occur during the night when you are attempting to sleep.
If you frequently get heartburn, you are probably already aware of the primary food and beverages that can trigger it: alcohol, soda, fried food, tomato sauce, and citrous fruits are all significant triggers. If you have severed connections with these most egregious wrongdoers and are still enduring the negative consequences, it may be attributed to another dietary pattern. In order to mitigate symptoms, medical professionals and nutrition experts with expertise in heartburn recommend adhering to five primary dietary guidelines, which are elucidated as follows.
What precisely constitutes heartburn?
A crucial aspect of managing any health problem involves comprehending the physiological processes occurring within the body that contribute to its development. According to Dr. Lauren Bleich, a gastroenterologist affiliated with Gastro Health in Acton, Massachusetts, heartburn is a well-known manifestation of gastroesophageal reflux disease (GERD) and is commonly characterized as a sense of burning in the chest. Generalized Reflux Disease (GERD) is a more severe manifestation of acid reflux, which can also result in heartburn. If you occasionally feel heartburn, it is probable that you do not have GERD. However, if you experience it consistently, it is possible that you may have GERD. Bleich stated that further manifestations of GERD encompass dysphagia, angina, and a sensation of satiety in the pharynx.
Consider the stomach as a unidirectional pump. The normal progression of food from the oral cavity to the esophagus, stomach, and small intestine is essential. However, the occurrence of regurgitation refers to the backflow of stomach contents into the esophagus. According to Dr. Kenneth Brown, a gastroenterologist and the host of the Gut Check Project podcast, the reflux of acid and digestive juices can cause damage to the esophagus and result in pain. According to Brown’s statement to HuffPost, the occurrence of a minor quantity of reflux of digestive juice is considered typical. However, when an individual begins to experience pain as a result, it is commonly referred to as heartburn.
Bleich explained it this way: “Heartburn occurs when acid produced in the stomach refluxes up into the esophagus. When one swallows food, the lower esophageal sphincter muscle at the lower esophagus relaxes to allow food and liquid to pass into the stomach and then tightens again. When the sphincter doesn’t close properly, stomach acid can move back up into the esophagus.”
5 Sneaky Habits That Can Give You Heartburn
If you frequently get heartburn, it is probable that you have already conducted research on the specific foods and beverages that are most prone to causing it (or perhaps you have obtained information from your doctor). In the event that you have not yet done so, it is advisable to reduce the consumption of spicy meals, carbonated beverages, citrus foods and drinks, as well as items that are high in fat, such as fried food. However, relying solely on this approach to address heartburn may prove insufficient. According to all the specialists we interviewed, according to the following five rules can effectively alleviate symptoms.
1. Drinking Coffee And Caffeinated Tea
According to Nour Zadeh, a registered dietitian and author of “The Complete Acid Reflux Diet Plan,” coffee has been identified as a significant catalyst for heartburn, although this information may be distressing to hear. Additionally, she mentioned that certain varieties of tea, specifically black tea and green tea, are also present. According to Dr. Lance Uradomo, an interventional gastroenterologist at City of Hope Orange County in Irvine, California, the presence of caffeine in these beverages is the underlying cause. Caffeine has been widely recognized as a significant mediator of acid reflux. According to the speaker, it has the potential to induce relaxation of the muscle in the lower esophageal sphincter, so facilitating increased entry of stomach acid into the esophagus.
The positive aspect is that it is still possible to consume tea, albeit with a heightened awareness of the specific variety one chooses. According to Zibdeh, ginger tea with honey and slippery elm tea are two tea alternatives that have the potential to mitigate symptoms rather than exacerbate them.
2. Eating Chocolate
According to Brown’s statement to HuffPost, chocolate is a frequently overlooked aggravator of heartburn. He elucidated that there are other factors contributing to this phenomenon. One reason is that chocolate contains caffeine, which, similar to coffee and tea, can induce relaxation of the lower esophageal sphincter muscle. This relaxation can lead to an increased entry of stomach acid into the esophagus, resulting in heartburn.
Chocolate contains a chemical compound known as theobromine. Brown stated that theobromine acts as a dilator and has the ability to relax the muscle of the lower esophageal sphincter. This is another reason why chocolate can lead to heartburn.
3. Eating Before A Workout
While acknowledging the significance of adequately nourishing one’s body prior to and following physical activity, Urinoma suggests that individuals who frequently get heartburn should observe a two-hour interval following a meal before engaging in any form of abdominal-stressing exercise, such as crunches. Bleich concurred, asserting that any physical activity that elevates abdominal pressure has the potential to elicit acid reflux. These exercises encompass several forms such as crunches, hard lifting, and high-impact activities.
According to Zibdeh, engaging in activities such as heavy lifting, bouncing movements, exercises that do not position the stomach below the esophagus (such as certain yoga poses), and exercises that involve lying flat and compressing the abdominal area (such as crunches) can exert pressure on the stomach and the lower esophageal sphincter valve, resulting in the regurgitation of stomach contents. The severity of heartburn is heightened when the stomach is filled.
However, Uradomo argued that this does not imply a full cessation of physical exercise. Indeed, he informed HuffPost that consistent physical activity can effectively mitigate symptoms. According to the speaker, it is advisable to engage in various forms of physical activity in order to identify those that are enjoyable and do not induce heartburn.
4. Eating Your Meals Too Close Together
Insufficient intervals between meals is a dietary practice that has been identified by experts as a potential contributor to heartburn. Incorporating a long-term strategy of taking three-to-four-hour pauses between meals and snacks is crucial for maintaining optimal digestive health. According to Zibdeh, the rationale behind incorporating intervals between meals is in their ability to facilitate the cleansing of the digestive tract and promote correct contraction of the muscles that line the digestive tube, so facilitating the movement of food downstream.
Zibdeh further stated that it can be advantageous to refrain from consuming too large servings. “Larger meals pose challenges in terms of digestion, as they require a longer time to break down and can potentially nourish gut bacteria that generate excessive gas.” “These factors all contribute to an elevated likelihood of stomach contents being regurgitated,” she stated.
5. Eating Within A Few Hours Of Bedtime
An additional recommendation to consider regarding meal timing is to consume dinner at an early hour. According to Brown, it is advisable to avoid consuming meals in close proximity to bedtime, as this allows for a sufficient duration for the digestive system to initiate the process of food elimination from the stomach before to reclining. He clarified that this occurs due to the fact that reclining while food is still being digested in the stomach facilitates the reflux of food and digestive juices into the esophagus, which is precisely what one wishes to prevent.
Brown stated that individuals who suffer from nocturnal heartburn may encounter dental enamel erosion due to the erosion caused by stomach acid on the posterior surface of the teeth.
According to the specialists interviewed by HuffPost, adhering to these dietary guidelines will effectively reduce heartburn. However, if you consistently get heartburn, it is advisable to consult a gastroenterologist. “If your heartburn is causing disturbances in your regular schedule or preventing you from sleeping, and you have attempted to make dietary and lifestyle modifications without any positive results, it is advisable to consult your physician,” Urinoma advised.
Zibdeh said that collaborating with a dietician who specializes in acid reflux or GERD can also be beneficial. According to the speaker, while medical professionals can provide assistance in conducting tests, making diagnoses, and prescribing medications, collaborating with a dietitian can aid in identifying optimal dietary choices that can alleviate heartburn and other digestive symptoms associated with reflux, such as bloating and burping, while ensuring sufficient nutritional intake.
It is crucial to understand that heartburn can be effectively treated. Merely because it is a current experience does not imply that you are destined to endure it indefinitely. Collaborate with a physician and adhere to the prescribed instructions. Through the passage of time and diligent exertion, you will experience alleviation rather than the sensation of burning.