Heartburn, or acid indigestion, causes an unpleasant burning sensation in the chest, among other symptoms. It results when acid in the stomach moves back up the esophagus. Diet plays a key role in managing this condition, which means that you exert a great deal of control over your condition. Making a commitment to better food choices can go a long way in relieving your symptoms.
Importance of Tracking Your Diet
While certain foods have a reputation for increasing the incidence of heartburn, they might or might not prove problematic for you personally. In a similar vein, foods not normally associated with this digestive complaint might cause heartburn for you. Tracking your diet and your symptoms will help identify your personal triggers. You might find you can enjoy foods you believed you needed to avoid or that you should avoid foods that you never thought would have caused heartburn. Taking the time to do some diet detective work will offer optimal benefit in managing your condition through diet.
Foods that Weaken the Lower Esophageal Sphincter
The lower esophageal sphincter, or LES, is a muscle that helps food pass through the esophagus into the stomach. The LES prevents the contents of the stomach, including acid, from moving back up the esophagus. Certain foods can weaken this muscle, allowing stomach acid to travel backward, which results in heartburn. Foods known to weaken the LES include high-fat foods, particularly full-fat milk products, alcohol, chocolate, peppermint, spearmint, onions and caffeinated beverages.
Foods that Increase Acid Production
Consuming foods and beverages that increase acid production can trigger heartburn. Potentially problematic items include carbonated beverages, tomato and tomato-based products, citrus fruits and drinks, and caffeinated and decaffeinated coffee.
Other Dietary Considerations
When it comes to managing heartburn through dietary changes, you need to consider other elements, such as how and when you eat, in addition to what you eat. Eating smaller meals throughout the day rather than three large ones can reduce heartburn symptoms by reducing the amount of stomach acid produced at once. Wait at least two hours after eating before engaging in intense exercise and avoid eating within three to four hours before bedtime, recommends the Cleveland Clinic.
