Heartburn Havoc: What Not to Put On Your Plate!

Heartburn, that all-too-familiar burning sensation in the chest, is often more than just a minor inconvenience. It can also be a signal from your body that something’s off, and more often than not, it's related to what you've just eaten. Certain foods can trigger or worsen heartburn, leading to discomfort, and more serious conditions like gastroesophageal reflux disease (GERD) in the long run. In India, the prevalence of GERD ranges from 7.6% to 30%, making heartburn a common complaint for many.

In this article, we’ll take a closer look at foods that cause heartburn and offer some handy tips on how to avoid them. Whether it’s spicy curries, citrus fruits, or that smooth glass of wine, we’ll guide you through what to watch out for and how to keep your stomach in check, because nobody wants to end the day with a fiery chest!

Feeling the burn? Here’s why heartburn happens

Heartburn happens when stomach acid takes a wrong turn and heads back up your oesophagus — the tube that connects the mouth to the stomach. This acid reflux irritates the lining and leaves you with a burning sensation in your chest, usually after a meal or when you’re trying to drift off to sleep.

At the centre of this digestive drama is the lower oesophageal sphincter (LES), a handy little ring of muscle that’s supposed to shut tight once your food’s safely in the stomach. But when the LES gets a bit too relaxed, acid can slip back up and cause chaos. Things like overeating, collapsing onto the sofa straight after dinner, obesity, pregnancy, smoking, or even certain medications can all play a part. And of course, let’s not forget the usual suspects — foods that trigger heartburn.

Foods that spark heartburn

Some foods have a sneaky way of bringing on the burn, whether it’s their acidity, fat content, or how they affect the LES. While everyone’s triggers differ, there are well-known foods that cause heartburn for many. 

Spicy foods

Spicy chillies, hot sauces, and heavily seasoned dishes can irritate your oesophagus and loosen the LES. These are classic foods that trigger heartburn because they boost stomach acid and make reflux much more likely.

Citrus fruits

Oranges, lemons, limes, and grapefruits are packed with acid and rank among foods that cause heartburn. Even drinking their juices, particularly on an empty stomach, can make the burn worse.

Chocolate

Chocolate contains caffeine and theobromine, which make the LES muscle relax (so it opens more easily), and its high fat content slows digestion, making it one of the chief foods that cause heartburn. 

Tomatoes and tomato-based products

Tomatoes are naturally acidic, and tomato-based sauces, soups, and ketchup all rank among heartburn-inducing foods. Even pizzas, pastas, and a humble tomato chutney can trigger discomfort in those with sensitivities.

• Caffeinated beverages

Coffee, tea, and energy drinks can lead to heartburn because they do two things: increase the amount of acid the stomach produces and relax the LES. When the LES relaxes too much, acid can rise into the oesophagus and cause that burning feeling. 

• Alcohol

Alcohol, particularly red wine, can relax the LES and irritate the oesophagus. Beer and spirits may also contribute to reflux by increasing stomach acid levels.

While certain foods, especially when eaten at the wrong time or in excess, can trigger heartburn, they’re not the only cause. The stomach naturally has an acidic pH and consuming acidic foods can disrupt this balance, potentially leading to acidity.

How to keep that burn at bay

Tackling heartburn isn't just about dodging the usual suspects on your plate; it's a bit of a lifestyle juggling act too. While steering clear of heartburn-inducing foods is a solid start, there's more to keeping the burn at bay than simply saying no to a spicy curry. Here are some strategies that can help:

• Eat smaller meals: Large meals can stretch the stomach and increase the likelihood of acid reflux. 

• Avoid eating late at night: Try to have your dinner at least 2-3 hours before going to bed.

• Chew food slowly: Proper digestion starts in the mouth, where teeth break down food, and eating slowly reduces the risk of overeating.

• Stay upright after meals: Don’t go to bed immediately after dinner. Sitting or walking after eating helps prevent acid from flowing back into the oesophagus. However, don’t walk or exercise immediately after any meal. Maintain a gap of an hour between meals and exercising or brisk walking. 

• Wear loose-fitting clothing: Tight garments around the waist can compress the stomach and push acid upwards. 

Diet tips to stop heartburn

Preventing heartburn isn’t just about cutting things out; it’s about eating naturally and being smart with your meals. Once you know what foods cause heartburn, you can make simple swaps and small changes that your stomach will thank you for. 

• Opt for low-acid fruits: Bananas, melons, and apples are gentle on the stomach and unlikely to trigger acid reflux, making them safe choices for managing heartburn.

• Watery foods: Foods with a high water content, like lettuce, herbal teas, and cucumber, help dilute stomach acid and reduce its strength, lowering the risk of heartburn.

• Eat whole grains: Oats, millets, and brown rice are rich in fibre, which aids digestion and helps prevent acid from building up in the stomach.

• Green veggies: Broccoli, spinach, lettuce, and cucumbers are low in acid and easy on the digestive system, making them ideal for soothing the stomach.

• Lemon juice: Though acidic on its own, a small amount of lemon juice mixed with warm water and honey may have an alkalising effect in the body, helping to balance stomach acid.

It’s time to consult a doctor

Occasional heartburn is common and usually not a cause for concern. However, frequent or severe heartburn may signal a more serious condition. 

You should consult a healthcare provider if you experience:

• Heartburn more than twice a week

• Difficulty swallowing

• Unexplained weight loss

• Persistent nausea or vomiting

• Constant chest pain

Your doctor may recommend lifestyle changes, medication, or further testing to rule out other conditions.

Bidding goodbye to heartburn

While it might be tough to part ways with your favourite fiery snacks or fizzy drinks, your oesophagus will thank you if you let go of them. With a bit of know-how and a touch of willpower, you can dodge the usual troublemakers and keep the fiery aftermath at bay. So, the next time heartburn tries to crash the party, you’ll be ready, with cooler choices and maybe a cup of mint tea in hand. 

Frequently Asked Questions

1. What foods commonly trigger heartburn?

Foods like spicy dishes, citrus fruits, tomatoes, fatty or fried foods, chocolate, caffeine, and alcohol are known to trigger heartburn. 

2. Can dairy products cause heartburn?

While dairy can sometimes soothe heartburn for a while, fatty dairy products such as cheese and cream can worsen symptoms. 

3. How do spicy foods cause heartburn?

Spicy foods, particularly those containing chilli peppers and hot sauces, can irritate the lining of the oesophagus, triggering heartburn. The spiciness can also stimulate acid production in the stomach.

4. What is the best way to manage heartburn through diet?

To manage heartburn, it’s advised to avoid known trigger foods, eat smaller meals, avoid eating before bed, and choose lower-fat, non-acidic foods. Do not eat too fast or drink too much water while having your meal — let saliva help in the digestion of your food.

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