10 Foods to Avoid with Heartburn or Acid Reflux
We all know the torment of that burning sensation in the lower chest right after a good meal and how persistent heartburn can be. Sometimes it carries on for hours and no matter which antacid you use. Somehow the acid reflux wins the battle after all. In some cases, heartburn is a regular occurrence that leaves sufferers at the end of their rope. There is a reason why sometimes, just popping antacids becomes pointless.
What is Heartburn?
Heartburn and acid reflux occurs when the stomach’s contents are pushed back up into the esophagus. This force brings with it stomach acids that ultimately cause that horrid burn we feel in the upper stomach area. Typically, the escape of stomach acid is prevented by a muscle that resembles a ring, a sphincter that serves as a barrier between the stomach and the esophagus. It only opens when we swallow or when we belch to release air built up by food.
Just Grab an Antacid!
According to experts, the reason that antacids (remedies for neutralizing stomach acid) sometimes do not work, is because heartburn is caused not by too much stomach acid, but rather too little. Once an antacid reduces the stomach acid, it exacerbates the condition!
How Do We Prevent Heartburn?
Here is the good news. Most common causes of acid reflux and heartburn can easily be controlled by correcting dietary habits and tweaking the amounts of what we eat. You see, heartburn is a matter of the level of acidity in the stomach, and if we isolate the causes of this disturbance in acidity, we can effectively control or even avoid getting heartburn. So, let’s have a look at ten foods we should try to avoid eating to curb the problem as best we can.
Top 10 Foods to Avoid with Heartburn or Acid Reflux
1. Chocolate
We start with the bad news! Unfortunately, one of our most favorite treats is a huge culprit in causing heartburn. Most of us are just willing to take the punishment. The reason chocolate is a bad idea because chocolate contains a lot of fat, and like most foods high in fat, it tends to relax the sphincter at the top of the stomach. You guessed it – the stomach acid is then allowed to leak back into the esophagus and there you have the fiery chest again. The problem here is the relaxing of the esophageal valve. Since chocolate contains both caffeine and theobromine, both compounds guilty of this charge, we have to face the fact that this delicious indulgence comes at a price.
2. Coffee
A second blow for lovers of caffeine, it is commonly believed that caffeine aggravates heartburn in that, like most foods on our bad list, it relaxes the sphincter of the esophagus. However, as a bit of a comfort to us caffeine addicts, several studies have been inconclusive in linking caffeine to acid reflux or heartburn, so perhaps we can treat this point as a subjective decision and have another cup of Joe.
3. Onions
Also responsible for the easing the esophageal valve at the top of the stomach, onions are worse for heartburn when consumed raw. Another unfortunate property of onion is that it is high in fermentable fiber, a compound that provokes belching. Belching exacerbates acid reflux considerably, so it may be better to give your onions thorough cooking before adding it to your meal.
4. Milk
Yes, that is correct. Most of us reach for a glass of milk when the dreaded acid reflux hits, but studies have shown that this increases the likelihood of heartburn instead of curing it. Once again, milk (especially whole milk with its higher fat content) alters the acidity of the stomach, and this prevents the stomach from producing adequate stomach acid, putting us back at square one.
5. Alcohol
Another fun drink on the naughty list, alcohol is mainly detrimental to the stomach in that it might damage the stomach lining and esophagus over time. Mostly wine and beer negatively affect the stomach valve and allows the acid to escape, but of course, more harsh spirit alcohols could have a corrosive effect on the entire upper digestive tract.
6. Fried Foods
Deep-fried foods that are high in fat are almost guaranteed to raise hell in your chest and upper abdomen. Fatty foods take longer to digest in the stomach, aggravating heartburn due to its influence on stomach acids the longer it remains in the stomach.
7. Tomatoes and Citrus Fruits/Juices
As expected, tomatoes and citrus fruits are a likely trigger for heartburn because of its acidity, especially when consumed on an empty stomach. The fructose or sugar content of citrus fruit juices also stimulates acid reflux, so it is best to dilute your orange or grapefruit juice with some water.
8. Spicy Dishes
Spicy foods are known to prolong digestion, which is a surefire trigger for heartburn. Foods containing sharp spices like cayenne, curry, cinnamon, nutmeg, or garlic can irritate the esophagus and elevates the risk of heartburn and indigestion.
9. Carbonated Drinks
Avoid sodas and other carbonated drinks, as they contain high sugar and additives that might irritate the stomach acids. Carbonated beverages and their bubbly malice can provoke belching and reflux reactions too. Proving fizzy drinks and sodas to be a significant problem for people suffering from heartburn.
10. Peppermint
An unusual culprit, as most of us, know that mint usually soothes digestive processes. However, people who consumed mint tea regularly have reported twice as much acid reflux as those who did not drink as much peppermint tea. A common suggestion is that mint irritates the lining of the esophagus, causing heartburn.
Don’t Worry – Relief is Here
If you regularly get heartburn or acid reflux, you should select foods that reduce your stomach acid. Foods that are low in acid and rich in fiber to add to your diet.
Top Foods to Ease Heartburn or Acid Reflux
- Vegetables – potatoes, green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes, and cucumbers
- Non-Citrus Fruit – bananas, melons, apples, and pears
- Grains – oatmeal, couscous, and rice
- Spices & Herbs – basil, cilantro, oregano, rosemary, ginger, and thyme
- Lean Meats & Seafood – chicken, turkey, fish, and seafood
- Healthy Fats – avocados, walnuts, flaxseed, olive oil, sesame oil, and sunflower oil
It is essential to remember which factors aggravate heartburn, such as sugar, acidic foods, fats, and sharp spices. By merely keeping track of these compounds in your diet, you will be more likely to avoid getting heartburn or acid reflux. Your belly and chest will thank you!