Heartburn refers to a burning sensation in the chest caused by stomach acid travelling back up towards the throat (or acid reflux). This pain typically increases significantly after meals, in the evening, and when you lie down or bend over. Heartburn is common, but it could be a sign of a more chronic illness, like gastro-esophageal reflux disease (or GERD) if it occurs more often.
Recommendations for keeping acid reflux under control include following a healthy diet, consuming smaller meals throughout the day, and avoiding certain heartburn trigger foods:
1. Spicy foods
These are foods that contain spices; they may irritate your stomach and lead to heartburn. The chili peppers in spicy foods have capsaicin, which according to research, leads to the promotion of reflux. The fats and onions in these foods from takeaways also cause heartburn. If you have to take these foods, consider preparing them yourself to ensure you use mild spices. Coconut milk is also helpful when added to the foods; it makes them less spicy.
2. Snack foods like Doritos and Cheezies
In every two ounces, Doritos contain three hundred and twenty calories, four hundred and twenty milligrams of sodium, two grams of unsaturated fat, and sixteen grams of fat. Doritos are chips in a conical shape, and that come in flavors such as Zesty Ranch and Nacho Cheesier.
3. Garlic and onions
Garlic is famous for its medicinal use, but it has its adverse effects. It increases heartburn risks, and therefore, people with acid reflux should avoid its consumption at all costs.
Onions are also another trigger for acid reflux, especially when raw or half-cooked. You can overcook onions to reduce their ability to trigger heartburns. Ensure you also reduce the amount of the onions you serve in your diet if you are an acid reflux patient.
4. Chocolate
It has methylxanthine that increases heartburn. Avoid chocolate bars, candy, and drinks, especially on an empty stomach.
5. Citrus fruits
Although fruits are crucial in a diet, some fruits may trigger heartburn. These citrus fruits contain high acid levels, which are not fit for those who experience acid reflux. Some of these fruits are lemon, lime, orange, citron, and grapefruit. These high acid fruits cause the esophagus sphincter to relax and trigger more symptoms of heartburn.
6. Alcohol
It contains a double whammy effect, relaxes the esophagus sphincter, and triggers the stomach to produce too much acid. Although research shows alcohol as a trigger for acid reflux, it varies with individuals. For some people, the effects are evident after one drink, and for others, they only experience the heartburn symptoms after several drinks. It is essential to know your limit and have it under control. Alcohol also weakens LES.
7. Greasy or fast foods
Foods with too much fat are a trigger when it comes to heartburn. They slow down digestion because of the increased stomach rising in the food pipe. You should avoid these fast foods under all circumstances. These foods are French fries, dairy products, bacon fat, etc. learn to choose low-fat foods to avoid triggering these heartburns.
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