Heartburn is a burning pain just below the breastbone that can spread into the throat and produce an acidic taste in the back of the mouth. It typically occurs after a meal, when stomach acid backs up into the esophagus. Symptoms often go away after a few moments, but they can last for several hours. People can overcome chronic heartburn by avoiding foods that cause discomfort and eating foods that prevent or relieve the acid indigestion.
Function
Certain foods and beverages can trigger heartburn symptoms by relaxing a sphincter muscle in the esophagus. The muscle normally opens as food enters the stomach and closes to prevent stomach acid backup. When the muscle does not close properly, it causes acid reflux and heartburn, according to the National Digestive Diseases Information Clearinghouse. You can avoid foods and drinks that result in heartburn as a first step in a chronic heartburn diet.
Triggers
Common triggers of heartburn include high-fat foods, tomatoes, citrus fruits or juices, caffeinated beverages, onions, chocolate and peppermint, the Cleveland Clinic notes. The clinic advises people to keep a heartburn diary to learn what foods cause symptoms. What causes heartburn in some people might not produce problems for others.
What to Eat
High-fiber foods can help prevent or reduce heartburn symptoms, according to Penn Medicine. Whole-grain foods, vegetables and fruits contain fiber, which prevents digestive problems that might promote heartburn. Avoid citrus fruits and creamy or fried vegetables that can cause heartburn. Drink small amounts of liquid during meals and get plenty of necessary liquids the rest of the day. Choose low-fat foods and replace whole-milk products with low-fat or fat-free milk products. Lean meats, chicken and fish are good substitutes for fatty meats and chicken with skin.
Other Preventative Measures
A change in the way you eat plays a big role in avoiding heartburn. Focus on small, frequent meals instead of three large meals, Penn Medicine points out. The stomach uses less acid secretion when digesting small amounts of food. Avoid chewing gum after a meal. If you smoke, do not smoke immediately after a meal. Smokers can quit to reduce heartburn symptoms because smoking relaxes the esophageal muscle and causes heartburn. Avoid lying down for at least two to three hours after a meal.
Weight
Excess pounds can increase the risk of heartburn because the weight puts pressure on the abdomen and pushes up the stomach. A low-fat diet rich in high-fiber foods helps shed pounds to reduce heartburn symptoms. Chronic heartburn also might require medication along with diet. Antacids help when symptoms strike, but acid blockers reduce stomach acid production and work for hours to prevent heartburn. The medications are available over the counter or in prescription form.
