Say Goodbye to Heartburn

Tips to Effective Prevention

If you've ever had heartburn, you know the uncomfortable burning sensation in your chest and throat is no fun. Heartburn is a symptom of acid reflux; when acid from your stomach bubbles up into your esophagus—the tube connecting your stomach to your throat. Your esophagus is much more sensitive than your stomach, which is built to handle the corrosive effects of acid.



A little acid reflux occasionally is usually nothing to worry about–it's likely you just ate or drank too much. If the reflux becomes frequent and severe, it may mean you have gastroesophageal reflux disease (GERD). While this needs to be treated to avoid complications (including a higher risk of esophageal cancer), you can often take care of or even prevent occasional acid reflux on your own with lifestyle changes like eating smaller cleaner meals and losing excess weight.



Many people complain that they get reflux after eating certain foods. Common culprits include foods high in fat, chocolate, spicy foods, citrusy or acidic foods like oranges and tomatoes, mint, garlic, and onions, as well as carbonated drinks that may cause gas.



These foods may be more difficult to digest, producing extra stomach acid that can end up in the esophagus. Fatty foods may also relax the lower esophageal sphincter, which usually acts as a "lid" on the stomach, and on these occasions can allow some stomach acid to release, which causes the reflux.



Acid reflux symptoms can vary depending on what you eat; the way your body reacts to one food may differ from the way it reacts to another. Symptoms of acid reflux include:

  • Heartburn (burning or pain in the chest)
  • Regurgitation (swallowed foods re-entering the mouth) or vomiting
  • Nausea
  • Chest pain
  • Difficulty swallowing
  • Chronic cough
  • Hoarseness (voice changes such as huskiness or scratchiness)

The best way to prevent symptoms of acid reflux is to avoid foods that may trigger it. Here are foods that may cause acid reflux:

  • Soda
  • Citrus Fruits
  • Chocolate
  • Tomatoes
  • Spicy Foods
  • Fried Foods
  • Alcohol
  • Late-night Snacks
  • High-Fat Dairy
  • Fatty Cuts of Meat
  • Caffeine

Best way to manage Acid Reflux is to adopt a low-acid diet, eat smaller & more frequent meals, elevate your head while sleeping and always wait at least 3 hours after eating before bedtime.



​​​​​​​We all have moments and times we have experienced this. Try to think about what it was that caused it and avoid those foods or beverages in the future.