Most Common Triggers of Heartburn

Rebecca Lewis August 09, 2013

Gastro-oesophageal reflux disease (GORD) is one of the most common causes of heartburn or the sudden uncomfortable, burning sensation in the chest that usually occurs after eating. Often, the pain gets more severe as the patient lies down or bends over.

Although it’s called ‘heartburn’, this condition has nothing to do with the heart but sometimes, it could be a symptom of ischemic heart disease. Normally, heartburn occurs when the stomach acid refluxes or flows up through the lower oesophageal sphincter, and irritate the oesophagus.

What triggers heartburn?

Being aware of the common heartburn triggers can help you avoid experiencing this very discomforting condition.

Acidic Foods

Acidic foods, including tomatoes and citrus foods, can trigger heartburn especially if you eat them by themselves on an empty stomach. Vinegar is also high in acid so if you tend to experience heartburn every now and then, watch out for these foods. It doesn’t mean you have to avoid them. Just reduce your intake and eat them with something else that isn’t acidic.

Fatty Foods

Here’s another reason to avoid fatty foods. According to Elaine Magee, author of “Tell Me What to Eat If I Have Acid Reflux” you could be doubling your risk of getting heartburn if you’re eating big servings of those high-fat foods. When cooking, try to avoid deep frying foods, especially meat (which is already fatty). You can grill, roast, stew or broil them instead. Also, don’t forget to cut the skin and fatty parts of the pork, beef or chicken you are preparing. Adding herbs and spices will make them healthier and more delicious.

Chocolate

Uh-oh. But it doesn’t mean that you should give your desire for chocolates completely. After all, it does have plenty of health benefits. Moderation is the key. Be aware of your portion size and choose dark chocolates that have less fat.

Caffeinated Drinks

Beverages which contain caffeine could increase your risk of suffering from heartburn. These include coffee, tea, and some energy drinks. Fizzy drinks and alcohol should be avoided as well. Caffeinated drinks boost acid in the stomach whilst alcohol relaxes the lower oesophageal sphincter, leading to heartburn. To lower the chance of experiencing a heartburn, consider those that are not fizzy and don’t contain caffeine. If you can’t, just reduce your intake.

Spicy Foods

Many people couldn’t eat without extra hot chilli sauce. Spicy foods, however, are common heartburn triggers. Try easing up a bit on the spiciness so you can still enjoy your dish without fearing acid reflux. You should also be cautious about some herbs and spices like peppermint, onion and garlic. Even though peppermint has cooling effect, it may relax the lower oesophageal sphincter, which could lead to heartburn.

Few more reminders

Certain foods can trigger heartburn, but any food can become a trigger if you eat too much. When it comes to heartburn risk, the volume of food you consume matters a lot. So always pay attention to your food intake. Here’s a tip – make use of smaller plate when eating at home. You can also try weighing your food and tracking your calories. This way, you just don’t avoid heartburn, but you are also more likely to lose weight.

Another thing, heartburn triggers are different for everyone. Spicy foods, chocolates and citrus fruits may not cause you heartburn but for others, they could. Or, you could experience heartburn even just by consuming a small amount of these foods. To be aware of your triggers, write down the foods you’ve eaten prior an episode of heartburn. Magee recommends chewing a gum after meal to stimulate saliva production. Saliva neutralises acid and stimulates stomach to move its contents into the small intestine faster, preventing heartburn. After eating, avoid lying down – give yourself 2 or 3 hours between dinner and bedtime.

And lastly, take steps toward a healthier lifestyle. Avoid smoking, exercise regularly, and manage your weight. It is common for people to have heartburn occasionally, but if you experience it frequently that it’s already affecting your daily routine, it is important to consult a health professional.