When stomach acid moves back up the esophagus, it can result in an uncomfortable burning sensation in the chest. You might suffer this occasionally after eating certain types of foods or you might have a condition like gastroesophageal reflux disease (GERD), where you experience this problem more frequently. In either instance, dietary changes form a cornerstone of prevention.
Tracking Your Diet
Since diet plays such an important role in causing symptoms, you should keep a food diary to track what you consume and when symptoms arise. While some common triggers probably affect everyone, you might find that other seemingly benign foods actually trigger heartburn for you personally. Tracking your diet can help you take control of your health and prevent heartburn.
Keeping the Esophageal Sphincter Strong
The esophageal sphincter allows food to pass from the esophagus into the stomach. If you consume certain foods and beverages, you can weaken the sphincter, which allows stomach acid to move back up into esophagus, resulting in heartburn. Problematic items include peppermint, citrus, alcohol, chocolate, fatty foods, particularly full-fat dairy, spearmint and coffee.
Avoiding Irritants
Other foods and beverages simply irritate the gastrointestinal tract and lead to uncomfortable symptoms like heart burn. Avoid acidic foods like tomato sauce and orange juice. Stay away from alcohol, carbonated drinks and take any medications with plenty of water. If you do decide to drink alcohol, do so only with meals.
Recommended Foods
While avoiding heartburn is mostly about what you do not eat, adding certain foods to your diet might also help. Dr. Andrew Weil, noted physician and alternative medicine expert, recommends eating at least 40 grams of fiber a day to prevent heartburn. High-fiber foods include whole grains, beans, legumes, fruits and vegetables. He also recommends chewing DGL---a form of licorice---before bed and either before or between meals.
Eating the Right Way
How you eat can also play a role in heartburn prevention just as much as what you eat. Eat your meals slowly. Aim for smaller meals throughout the day rather than three large ones as large amounts of food increase pressure in the stomach. Avoid laying down, bending or intense exercise right after eating. Do not eat before going to sleep.
