Heartburn refers to a burning sensation that develops in your chest and mid-abdomen. Mild, occasional heartburn is common and often remedied through changes in a person's lifestyle or over-the counter (OTC) medications. Frequent heartburn may indicate a more serious condition, such as gastroesophageal reflux disease (GERD). Though people respond to foods differently, certain foods and beverages are considered heartburn triggers. Avoiding these foods may help prevent or alleviate heartburn.
Acidic Fruits and Vegetables
Certain fruits and vegetables, though nutritious, may trigger heartburn. The University of Wisconsin School of Medicine and Public Health suggests avoiding common trigger foods, such as citrus fruits, citrus juices and tomato products, as a preliminary step in reducing heartburn. Fruits and vegetables that may cause symptoms include oranges, grapefruit, tangerines, lemons, pineapple, onions, peppers (especially hot peppers), tomatoes and tomato juice. Fruit and vegetable juices may also trigger heartburn since they contain greater amounts of acid than whole fruits. Vegetables and fruits prepared in spicy seasoning or high-fat sauces may also trigger symptoms.
Spicy Foods
Spicy foods frequently cause heartburn. For this reason, avoiding foods made with hot peppers, such as Mexican fajitas, miso paste, hot mustard, Asian curries, spicy stir-fries and chili, may prove helpful. Sweet spices, such as peppermint and spearmint, may also trigger symptoms. When dining out, requesting dishes prepared with mild spiciness or asking for spices to be served on the side may help prevent heartburn. When cooking, hot peppers, red pepper flakes and chili seasoning should be omitted, unless spicy foods prove not to trigger symptoms.
Caffeinated Foods and Beverages
Caffeinated foods, such as chocolate, tiramisu (cake made with espresso) and various energy-enhancing dietary bars and products, may trigger heartburn. Caffeinated beverages, such as coffee, hot tea, iced tea, soft drinks, energy drinks and hot chocolate, may also provoke symptoms. People who can tolerate modest amounts of caffeine with ease may find that avoiding only beverages highest in caffeine, such as espresso, coffee and energy drinks, is sufficient.
High-Fat and Greasy Foods
Limiting or avoiding high-fat and greasy foods may help reduce frequency and severity of heartburn. According to the National Digestive Diseases Information Clearinghouse, losing weight, if necessary, can also help alleviate heartburn. Since high-fat foods often correlate to poor weight management, avoiding such foods may provide multiple benefits. High-fat foods that may trigger heartburn include deep-fried foods, potato and tortilla chips, fatty red meat, dark poultry meat (particularly with skin), fatty bacon and sausage, full-fat cheeses, whole milk, cream, butter, pastries and egg yolks.
Refined Carbohydrates
Refined carbohydrates, such as enriched breads, pasta, instant rice, commercially processed snack foods and table sugar, may cause digestive symptoms, including heartburn. Refined carbohydrates are also considered high-glycemic foods, meaning they may have a negative influence on a person's blood sugar levels. Christiane Northrup, M.D., author and women's health expert, suggests limiting or avoiding refined carbohydrates and replacing them with low-glycemic foods, such as whole grains, as a potential means of alleviating heartburn.
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