Whole grains usually help protect you from heartburn by aiding digestion. Overeating or eating too fast, however, causes indigestion, which increases the risk of heartburn. Common triggers for heartburn and indigestion include fried, fatty or spicy foods; too much caffeine, alcohol or chocolate; and too many carbonated beverages. You may eat whole grains along with these trigger foods in a heavy meal and suffer heartburn. The whole grains are not necessarily the cause of your symptoms.
Causes of Heartburn
Heartburn results from acid reflux when stomach acid backs up into the esophagus. The process causes the burning or painful sensation in your upper chest and throat. You may taste acidic contents in the back of your mouth or throat. Foods that trigger heartburn relax an esophageal muscle that normally opens as food enters the stomach and closes afterward. A relaxed muscle does not shut tightly and allows stomach acid to rise up into the esophagus, according to the National Digestive Diseases Information Clearinghouse.
Whole Grain Protection
Whole grain foods digest easily and don't overwork the stomach. The gel-like quality of whole grains may soak up excess acid in the stomach. Heavy meals may slow down digestion and increase stomach acid secretion. Whole grains also contain selenium, a mineral that may protect the esophagus from cell damage, HealthCentral points out. Frequent acid reflux and heartburn may damage the esophagus over time and cause Barrett's esophagus, a disorder that may lead to esophageal cancer.
Fiber Foods
Whole grains are low in fat and contain fiber to help with digestion, according to MayoClinic.com. Whole grains contain more fiber and other nutrients than refined grains, which lose nutrients through the milling process. Examples of whole grains include whole grain bread, high-fiber cereal, whole grain pasta, brown rice, oatmeal, oat bran and barley. It may be possible to overeat whole grain foods and have indigestion, but whole grains usually provide you with a feeling of fullness so you don't tend to eat too much.
Dietary Solution
Antacids provide quick relief from heartburn. Over-the-counter or prescribed medications reduce stomach acid production to prevent acid reflux and heartburn. However, following an acid reflux diet on a regular basis helps reduce heartburn symptoms and provides you with long-term protection from acid reflux. Acid reflux diets often include whole grains, fruits and vegetables. Lean meat, skinless poultry, fish and low-fat or nonfat dairy products help you avoid too much fat, which may encourage indigestion and heartburn.
References
- National Digestive Diseases Information Clearinghouse; Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD); May 2007
- HealthCentral: Heartburn Center - Prevention
- MayoClinic.com; Indigestion: Causes; April 2011
- MayoClinic.com; Whole Grains: Hearty Options for a Healthy Diet; July 2009
- Jackson Siegelbaum Gastroenterology; Gastroesophageal Reflux Disease Diet; Frank W. Jackson, M.D.
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