Heartburn often results from certain foods you eat including some fruits. People react differently to foods. What causes your heartburn may not bother others. Overeating may also lead to heartburn by slowing down digestion and increasing stomach acid production. Antacids relieve heartburn quickly by neutralizing acid. Over-the-counter and prescription medication can prevent heartburn by reducing stomach acid production. Dietary changes help relieve or reduce heartburn.
Specific Triggers
Citrus fruit, such as oranges, lemons and grapefruit, and citrus juices may trigger heartburn because they contain acidic properties. Acidic contents may rise up into the esophagus after eating, causing the burning sensation in the upper chest and throat of heartburn. Tomatoes and tomato products may cause a similar reaction from acidic content. Other foods that trigger heartburn may include fatty or fried foods, chocolate, caffeine, carbonated beverages and alcohol.
Acid Reflux
The foods that trigger heartburn relax a muscle in the esophagus so it does not work properly. The muscle, called the lower esophageal sphincter, usually opens as food enters the stomach and then contracts to prevent stomach acid backup. The relaxed muscle does not close tightly and allows acid reflux to occur. Acid reflux causes the painful feeling of heartburn. If you are unsure what foods cause your heartburn, pay attention to the foods you eat when you experience symptoms. Create a food diary for a week by writing down foods you have eaten and the symptoms that follow to help find your triggers.
Fiber Protection
Although citrus fruits cause heartburn for some people, other fruits digest smoothly to avoid symptoms. Bananas, peaches, pears, apples, melons and berries work effectively to help prevent heartburn. Non-citrus juices, such as apple juice, may also provide protection from heartburn. Fruit contains fiber to aid digestion and avoid overworking the stomach, which does not need excess acid for the digestive process. Other fiber foods to aid digestion and help prevent heartburn include whole grains, such as bread, cereal, pasta and oatmeal.
Dietary Changes
Avoiding high-fat foods or heavy meals reduces heartburn. Try eating smaller meals more often throughout the day. Enjoy three small meals and three healthy snacks instead of three large meals, Penn Medicine advises. Replace fatty foods with lean meat, skinless poultry, fish and low-fat or fat-free dairy products. Have allowable fruit, such as non-acidic fruit, nonfat candies and low-fat or fat-free cookies and cakes for snacks and desserts. Drink only small amounts of liquid with your meals and have more fluids throughout the rest of the day. Consume decaffeinated teas, allowable fruit juices and water for liquids if you find carbonated beverages and caffeinated drinks trigger heartburn.
