Occasional heartburn is very common, but for some people, it is more common and can interfere with their daily life. The good news is that there are simple tips and tricks to improve your lifestyle that can help ease heartburn.
Tips to relieve heartburn
No Smoking
Smoking leads to more heartburn for several reasons:
- Smoking reduces saliva production. Saliva is naturally alkaline, so it helps neutralize stomach acid.
- Smokers are prone to coughing, which increases abdominal pressure and can lead to heartburn.
- Exposure to other people’s smoke is also linked to heartburn, so you should avoid places where there are smokers.
Consume little alcohol
Alcoholic beverages, such as beer, wine, and distilled spirits, can cause heartburn. Alcohol increases the amount of acid the stomach produces . For some people, an occasional alcoholic drink does not cause reflux. For others, a small sip can cause heartburn.
Do not eat in large quantities
Reducing the amount of food helps relieve heartburn. You can try eating six smaller meals each day instead of three larger meals. Or you can have a larger meal earlier in the day and a light meal for dinner. Avoid late-night snacks.
Avoid some foods
Certain foods can trigger heartburn symptoms in many people, and chronic heartburn sufferers are better off limiting or avoiding these foods and drinks altogether. Although everyone is different, here is a list of the most troublesome foods for those with heartburn that should be avoided to ease heartburn.
- Fried foods are one of the main triggers for heartburn and acid reflux.
- Fatty foods slow down digestion.
- Acidic foods like citrus fruits can stimulate acid production and increase heartburn.
- Tomatoes and tomato products (tomato sauce and tomato juice) can stimulate the stomach to produce more acid .
- Caffeine stimulates stomach acid, so it should be avoided to relieve heartburn.
Foods that are safer
When eating out or cooking at home, consider having these foods as they are less likely to cause heartburn to help relieve heartburn:
- White meat
- Lean meat
- Sandwiches with turkey, chicken, or roast beef on whole wheat bread
- Grilled food
- Broth-based soups
- Steamed vegetables
- Baked potatoes
- Low-fat or fat-free salad dressings
- Lighter desserts without a lot of sugar and few ingredients.
Weight control
Whether due to abdominal fat or pregnancy, excess weight in the abdomen increases abdominal pressure, which can push the stomach into the esophagus. The good news is that for many people, just a 10% weight loss will improve their heartburn symptoms and help relieve heartburn.
