Acid indigestion, or heartburn, occurs when stomach acid rises into the esophagus. It can be painful and uncomfortable and lead to serious medical conditions such as gastroesophageal reflux disease (GERD). Acid indigestion can be treated through medications to reduce and neutralize stomach acid. Dietary interventions can also help prevent and minimize symptoms through the avoidance of certain foods known to aggravate heartburn.
Risk Factors and Symptoms
According to the Mayo Clinic and the National Institutes of Health (NIH) diet, obesity, pregnancy and smoking are risk factors for acid indigestion. Symptoms of acid indigestion include chest and stomach pain that usually occurs after a meal and can worsen when bending or lying down.
Foods to Limit
According to the Mayo Clinic and University of Maryland Medical Center (UMMC), foods that may cause acid indigestion include black pepper, chocolate, ketchup, mustard, citrus fruits, high-fat dairy products, peppermint, spearmint, tomatoes and tomato products, and vinegar. In general, individuals with acid indigestion should avoid spicy, acidic foods and foods high in fat.
Individuals who consume excess fat are at risk for weight gain and obesity because fat is high in calories. The UMMC says obesity increases abdominal pressure, which can push stomach acid into the esophagus, but that weight loss of 10 to 15 pounds could eliminate symptoms of acid indigestion and GERD. The best way to reduce fat and calories is to eat more fresh foods and limit processed and fatty foods. Limiting foods such as butter, cream, margarine, fat from meat, chicken skin, lard, ice cream, shortening, mayonnaise and fast foods; cooking with little or no oil; avoiding deep-fried foods; and removing all visible fat and skin from meat and poultry will also reduce fat and calories.
Foods to Eat
The best foods to eat for acid indigestion are nutrient-dense foods such as fruits, vegetables, whole grains, lean proteins and low-fat dairy products. They are naturally low in calories and fat, but packed with essential nutrients that support a healthy weight and overall health. Fruits, vegetables and whole grains in particular are high in fiber, which improves symptoms of acid indigestion, according to a 2009 study published in the World Journal of Gastroenterology by Italian researchers at the S. Orsola-Malpighi Hospital.
Beverages
The Mayo Clinic and UMMC recommend avoiding alcoholic, carbonated and caffeinated beverages, coffee, citrus juices and tomato juice because they can increase stomach acid and aggravate heartburn. The best beverages for acid indigestion are water, non-citrus fruit juices, sports drinks, decaffeinated tea and low-fat dairy products.
Considerations
How a person eats is just as important as what he eats when it comes to managing acid indigestion. The Mayo Clinic recommends eating smaller meals to avoid overeating and waiting at least two to three hours after a meal to lie down to prevent acid indigestion. According to the UMMC, elevating the head at least six inches while sleeping and wearing looser clothes will also help relieve acid indigestion.
References
- Mayo Clinic: Heartburn
- Medline Plus: Heartburn
- National Digestive Diseases Information Clearinghouse: Heartburn, Gastroesophageal Reflux (GER) and Gastroesophageal Reflux Disease (GERD)
- University of Maryland Medical Center: Heartburn
- World Journal of Gastroenterology; Body weight, lifestyle, dietary habits and gastroesophageal reflux disease; D. Festi, et al.; April 2004
