According to the American Gastroenterological Association more than 60 million Americans experience heartburn or GERD (Gastroesophageal Reflux Disease) symptoms at least once each month. Are you one of them?
Heartburn is an uncomfortable burning sensation in your chest and throat which is often times referred to as acid indigestion.
It is caused by stomach acid coming out the stomach into the esophagus or throat. Heartburn that occurs regularly can also be a sign of Gastroesophageal Reflux Disease.
There are diet and lifestyle changes that can help decrease gastric secretions and minimize regurgitation to prevent or control heartburn.
Here some things you can try to help limit the burn.
Lifestyle Habits
- Avoid smoking
- Limit wearing tight-fitting clothing or belts
- Elevate the head of your bed while sleeping
- Antacids may be helpful in increasing lower sphincter pressure and neutralizing gastric contents
- Properly manage stress and anxiety
Dietary Habits
- Smaller, more frequent meals are beneficial especially when they are higher in protein because they keep acid levels more constant
- Limit or avoid alcohol, caffeine-containing foods/beverages and food with a high fat content
- Avoid foods that produce spasms such as citrus juices and tomatoes/tomato products
- Drink fluids between meals and limit with meals since they may cause distention
- Avoid stressful situations at mealtimes. Eat in a calm, relaxed atmosphere making sure to eat slowly and chew food completely
- Attain and maintain a desirable weight to decrease abdominal pressure
- Stay upright for 30 minutes after eating and avoid eating several hours before bedtime
- Avoid these foods which typically cause irritation: alcohol, carbonated beverages, chocolate, citrus fruits, cocoa, coffee (regular and decaf), cream sauces, fried foods, gravy, fatty meats, onion, pastries, pepper, peppermint, spearmint, tomatoes/tomato products
- Use these foods in limited amounts: Cream, margarine/butter, nuts/peanut butter, oils and salad dressings