It’s a discomfort that pretty much all of us have felt at one point or another. A nasty burning sensation in the chest and throat that can last from a few minutes to several hours. Heartburn, despite its name, actually has nothing to do with your heart. In fact, it’s caused by acid reflux, or acid from the stomach making its way up the oesophagus. The experience can range from mild to extreme discomfort, so it’s no surprise that you’ll want to find a solution.
What is acid reflux?
Leading from the mouth to the stomach, there is a 10 inch tube named the oesophagus. At the base of this tube there is a circular muscle that acts as a sphincter, or valve, separating the oesophagus from the stomach. When this valve is relaxed, food can pass through from the oesophagus to the stomach, and then when it tenses and closes, food is prevented from leaving the stomach and reentering the oesophagus.
What causes acid reflux?
Although some suffer from acid reflux on a chronic basis, heartburn can be triggered by a number of factors. The most common triggers of heartburn include:
● Eating too quickly
● Overeating
● Poor posture while eating
● Smoking
● Alcohol consumption
● Carbonated drinks
● Consuming trigger foods such as citrus, caffeine, mint, or highly fatty and spicy foods
● Lying down after eating
● Stress and anxiety
● Being overweight or obese
What to avoid
If you find yourself prone to bouts of acid reflux and heartburn, you’re not alone. Research suggests that up to one third of the general population experiences symptoms of acid reflux on a weekly basis. Luckily, there’s a lot you can do to minimise the chances that acid reflux will occur. As acid reflux is a problem with the digestive tract, our eating habits are the main way we can mitigate the issue. If you’re suffering from acid reflux on a regular basis, these are the top foods you should consider cutting down on:
1. Deep fried foods
Though they might be hard to resist at times, deep fried foods are one of the worst culprits behind acid reflux and indigestion in general. Deep fried and highly fatty foods prevent the lower oesophageal sphincter from properly tightening, which allows stomach acid to flow upwards back up along the oesophagal tract. Greasy foods are also more difficult for our stomachs to digest and therefore stay in our stomachs for longer - creating an even higher chance that acid reflux will occur.
2. Acidic foods
Highly acidic foods such as tomatoes, citrus fruits, berries, and even certain cheeses are, unsurprisingly, wise to avoid if you’re especially prone to acid reflux. Acidic foods not only contain their own acid but also cause the stomach to produce more acid itself - compounding the problem of acid reflux. The more acid in your stomach, the more likely it is that some of that will make its way back up the digestive tract and cause the unpleasant sensation of heartburn. If you’re feeling particularly sensitive, you may want to avoid citrus fruits and berries such as grapes and raspberries. Additionally, tomatoes are a hidden source of acid and even dishes such as pizza and spaghetti bolognese can act as triggers for heartburn.
3. Alcohol
Many of us enjoy a glass of wine with dinner or a cold beer with friends, but alcohol may in fact be the trigger that lies behind your problems with acid reflux. After a day of moderate to heavy alcohol consumption, you can experience damage to the oesophageal tract which in turn can make it more prone to allowing stomach acid to flow back upwards. Many alcoholic drinks, particularly wine, also contain a considerable amount of acid which adds up to the perfect storm for triggering heartburn. The day after drinking, your body is likely to be dealing with all kinds of unpleasant after-effects, and if you’re particularly prone to acid reflux this may be a sign that you should cut back on your consumption. Furthermore, the lowered inhibitions we feel under the effect of alcohol raise the likelihood that we’ll opt for poor food choices such as fried foods or overeating - only increasing the chances of heartburn even more.
4. Spicy foods
What counts as spicy food varies greatly from person to person, but when it comes to sufferers of acid reflux - less is more. Chilli peppers, hot sauce, wasabi, or curries can all reportedly act as triggers for acid reflux and heartburn. If you love spice but find yourself particularly susceptible to acid reflux, consider cutting back on your intake of spice to give your stomach a break. Tablets for indigestion and milk of magnesia can help soothe a suffering stomach if you couldn’t resist the temptation of hot sauce, only to regret it later.
As it affects such a large percentage of the population, it’s worthwhile to identify your personal triggers that lie behind acid reflux. With simple adjustments to your diet, you can significantly lower the chances of suffering the discomfort and distraction of heartburn.
