Heartburn can be a nuisance, especially if you experience it regularly. “Heartburn is a gastrointestinal sensation or symptom that people with gastroesophageal reflux disease (GERD) may experience. It is a condition where the acid in the stomach reaches the esophagus and even the mouth.” Says Dr. Jahandar Saleh, the medical director of cardiovascular services at Dignity Health Northridge Hospital. Although it is typically harmless when experienced from time to time, some people experience burning pain almost daily. One of the biggest triggers of heartburn is your diet, so knowing what foods you should avoid is the first way you can reduce your symptoms.
Although it is generally individualized from person to person, there are some foods that are known to be common irritants of heartburn. The worst foods for this are ones that cause the muscles in the esophagus to relax because they delay the digestion process and stay in the stomach for longer periods. “Some foods that can worsen this condition include tomatoes, fatty and greasy foods, and acidic fruits.” Dr. Saleh says. If you’re looking for specific foods to try removing from your diet, try these three!
Tomatoes and Tomato Based Products
Tomatoes are incredibly acidic, which can irritate the esophagus during the digestive process. But what’s even worse? Ketchup! Ketchup has even more acidity added into it when it’s being made, so it definitely won’t help your heartburn. This includes tomato sauce or any other processed food derived from tomatoes. When applicable, consider subbing for fresh salsa, which is a less acidic, more nutritious alternative.
Fatty and Greasy Foods
Although they’re delicious, most fatty foods aren’t the best for you to begin with. But, they’re especially problematic if you struggle with heartburn. Because they take longer to digest and spend longer in your stomach, your body can think it needs to produce more acid to accommodate, which often leads to the sensation of heartburn. The slowed digestion also causes the muscles in your esophagus to relax, meaning that extra acid can creep back up, making your throat and chest even more irritated. Consider avoiding things like potato chips and processed snacks, and avoid frying or cooking foods with lots of grease.
Acidic Fruits
As stated previously, anything with a lot of acid will exacerbate your heartburn--some of the worst for this are citrus fruits. Citrus can also cause your esophageal muscles to relax which, like heavy foods, can make it easier for acid to flow backwards. Avoid cooking with excessive amounts of oranges, lemon, and limes to circumvent this. Small amounts are okay, but try reducing your use of citrus fruits to see if it makes a difference.
You don’t have to necessarily cut these foods out entirely—you can continue to eat the foods you enjoy in moderation. However, it may be worth trying cutting back on them and seeing if they make a difference. Another thing to consider is that laying down and bending over can make acid reflux go from bad to worse, so it can be at its most excruciating at night when you’re going to bed. Instead of cutting out these ingredients altogether, try simply avoiding them at night or too close to bedtime.
