Heartburn, or indigestion, occurs when acid from your stomach moves into your esophagus. Symptoms may include a bitter taste in the mouth, chest pain, coughing and throat discomfort. Although over-the-counter and prescription remedies are available to treat this condition, you can manage symptoms by making dietary changes. An elimination diet helps identify indigestion culprits. If your symptoms persist, speak to your doctor about other possible causes of the indigestion.
Step 1
Keep a food journal. Write down all food and beverage item in each meal and all symptoms experienced after each meal.
Step 2
Identify in your diet the common culprits that produce acid reflux symptoms. Foods that may cause symptoms include chocolate, citrus fruits, fruit juice, cream-based soups, whole milk, mint, vegetable oils, spicy foods, foods high in fat and caffeinated beverages. Bland food items, such as breads, cereals, crackers, vegetables and meats are not likely to produce heartburn symptoms.
Step 3
Eliminate one possible culprit at a time. Discontinue eating the food for one week to note if you stop experiencing indigestion symptoms. If symptoms are still present, reintroduce the food into your diet and eliminate another food item. Continue this process until you no longer feel discomfort after eating.
Step 4
Eat a meal containing a food item that you believe is causing the symptoms of indigestion, as a final test. If you experience indigestion, do not eat that food item again. Each week, do the same with any other food item you suspect.
Tips and Warnings
- Eat small and frequent meals. If a specific food item is not causing the symptoms, try to consume smaller meals throughout the day. To help aid digestion, remain upright after eating and avoid eating too close to bedtime. Chewing gums that are not mint flavored after meals may also help reduce acid production after eating.
- Stop drinking alcohol and smoking. Alcohol and tobacco weaken the esophagus and make it difficult to determine other substances causing symptoms.
Things You'll Need
- Food diary
