Heartburn is a burning or tight sensation in your chest that happens when acidic stomach contents move up into your esophagus after eating. Occasional heartburn is common and usually remedied by over-the-counter antacids and lifestyle changes, such as not lying down after eating, avoiding snug-fitting clothes and managing your weight. Frequent symptoms may indicate gastroesophageal reflux disease, which may require medical treatment. Regardless of the severity of your symptoms, avoiding common food triggers may help manage them.
Fatty Foods
Fatty foods may relax the lower part of your esophagus, making way for heartburn. If you're prone to heartburn, the University of Maryland Medical Center recommends cutting back on high-fat dairy products and red meat and eating leaner protein sources, such as fish, tofu and beans. Other particularly fatty foods include fried chicken, doughnuts, French fries, butter and cream-based sauces and fast food sandwiches and burgers.
Acidic Fruits and Vegetables
Fruits and vegetables are vital components of most healthy diets. As fiber and water-rich, low-calorie foods, they may help ease the process of weight loss, lowering your risk for heartburn. Acidic varieties, however, may trigger heartburn or make your symptoms more intense, according to Health Services at Columbia University. If this is the case for you, avoid tomatoes, tomato products and citrus fruits and juices. Moderately acidic varieties include tart apples and cherries, pineapple, plums, raspberries and vegetables processed with vinegar, such as pickles, sauerkraut and canned artichokes and beets. Less acidic alternatives include bananas, melons, papaya and most fresh or cooked vegetables.
Chocolate, Spearmint and Peppermint
Like fatty foods, chocolate, spearmint and peppermint can relax the lower part of your esophagus, making it easier for stomach contents to rise up and increasing your risk for heartburn. To avoid these risks, limit your intake of chocolate bars, brownies, fudge, cakes, cookies and beverages, such as hot chocolate and chocolate milk. Common sources of spearmint and peppermint include hard candies, gum, mint-flavored chocolates and peppermint tea. Safer alternatives include peanut butter-flavored cookies and cakes, low-fat bran muffins and mild teas, such as chamomile.
Coffee, Soft Drinks and Alcohol
Coffee, whether caffeinated or decaffeinated, is acidic and a common heartburn trigger, according to UMMC. The carbonation in soft drinks increases the amount of air you swallow, potentially leading to bloating, gas and heartburn. The caffeine in soft drinks may also trigger symptoms. Avoid alcoholic beverages, including beer, wine and cocktails, which may contribute to heartburn. For improved symptoms, drink primarily water, low-fat milk and caffeine-free herbal teas.
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