1. Do Avoid Fatty Foods
Dr. Marshall says that one of the most effective things that people can do to avoid heartburn is avoid eating fatty meals. This includes the typical culprits like fried food but also fatty meats. Fat can cause the sphincter to relax and let acid through, Marshall says.
“Eating a low-fat, heart-healthy diet is going to benefit everyone in all aspects of your life,” he says. “It’s going to help manage weight, which is a trigger for heartburn and reflux, but also help avoid fat as a trigger itself.”
2. Don’t Lie Down Right After Eating
No matter what you eat, lying down before your stomach has a chance to digest your meal is a common trigger for heartburn, Marshall says. Sitting is just fine, but going horizontal makes it easier for stomach acid to get into the esophagus, since gravity is no longer keeping it down.
This also means that eating your last meal of the day several hours before bed is best, Marshall says, adding that some people may benefit from elevating their head and chest when they sleep.
3. Do Avoid Alcohol and Cigarettes
Alcohol and cigarettes, including vapes (also called e-cigarettes) and other forms of nicotine, are both known to relax the esophageal sphincter, letting stomach acid through, says Marshall.
4. Don’t Go Too Spicy
Heavy spice levels are common in many cuisines, but spicy foods are a notorious trigger for heartburn.
If spicy foods are a trigger, Zumpano’s advice is to add flavor with less-irritating herbs like oregano and turmeric when you can.
5. Do Avoid Trigger Foods and Drinks
Certain foods and drinks can irritate the lining of the esophagus and can make it more inflamed. But which ones trigger heartburn and how big their effect is depends on the person.
Some foods you consume may worsen the pain you’re experiencing if your esophagus is already irritated. The authors of the research review on people with GERD suggest that those with the condition should consider watering down common trigger drinks such as citrus and tomato juices, cut down on how much of a trigger they eat and drink, and avoid such foods and beverages altogether when symptoms flare.
6. Don’t Overeat
Eating too much during a meal has been identified as a common trigger for heartburn.
An analysis of 72 studies that included more than 34,000 people found that snacking at night and overeating were both associated with a higher risk of chronic acid reflux.
If overeating is a trigger, Zumpano suggests that people stop eating before they feel full to keep from eating too much and causing a bout of heartburn. “Practice eating more frequent meals that are high in protein and fiber. Use smaller plates and bowls, and eat with your nondominant hand to slow you down,” she says.
7. Do Find Out What Your Triggers Are
Zumpano recommends keeping a food journal to help identify your individual triggers.
“Jot down every time you get heartburn, the severity, and what you had to eat,” Zumpano says. “If you write it down when it happens, you can pinpoint what in that meal triggered it.”
While peppermint is a common heartburn trigger, it may help treat other digestive disorders like IBS, Marshall says.
“The biggest take-home message is recognizing what your personal triggers are so you can find the best relief,” Zumpano says.
Read the full article here
