Heartburn: 11 important food choices!

Heartburn or Hyperacidity is a painful burning sensation in the esophagus just below the breastbone. The pain often rises in the chest and may travel  to the neck or throat. Excessive acid production in the stomach causes reflux into the esophagus resulting in hyper acidity or heartburn.

When the acid contacts from the stomach regularly back into the esophagus, a chronic condition called gastro esophageal reflux disease or GERD occurs. 

In addition to heartburn, symptoms of acid reflux may include persistent sore throat, hoarseness, chronic cough, asthma, heart attack- like chest pain and a feeling of a lump in the throat. Heartburn and reflux is very common, with 10% of the population experiencing these symptoms at least once a week.

What causes Heartburn?

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The sensation of heartburn results from the backup of acid from the stomach into the esophagus, which irritates it. This can be caused by the following:-

1. Gastro esophageal reflux disease (GERD)
2. Esophageal spasm
3. Drugs such as aspirin or non steroidal anti-inflammatory drugs.
4. You start losing weight unintentionally
5. You have difficulty swallowing (food feels stuck as it goes down)
6. Sometimes certain foods can cause or make the heartburn worse like tea, coffee, sugar, fried food, chocolates, alcohol etc.

But sometimes heartburn can result in serious complications :- 

1. Esophagitis, an inflammation of the esophagus that can lead to esophageal bleeding or ulcers.
2. Narrowing or partial closure of the lower esophagus may occur, interfering with a person’s ability to swallow.
3. Lung problems can develop when reflux causes stomach fluid to overflow into the breathing tubes. 
4. Other possible problems caused by acid reflux include inflammation of the throat, voice box and airways.

Heartburn Diet therapy can include:

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The objective of diet therapy is to prevent irritation of the inflamed esophageal mucosa, prevent esophageal reflux and also decrease the irritation.

1. Firstly, it's very important to know if a certain food or food habit is causing acid reflux and once you know the culprit, try to avoid it for health improvement.
2. Taking a diet full of spicy food can also affect the gut acids and they needs to be avoided if they are causing inflammation, irritation in the esophgaues.
3. Too much fat should be avoided as fried and fatty food can stimulate acid output.
4. Increase your fluid intake in the forms of regular water, detox water, herbal teas etc as it helps to dilute digestive juices.
5. Certain fluids need to be avoided too like citrus fruit juices, alcohol, coffee, or foods containing caffeine, fizzy or aerated drinks and carbonated beverages.
6. Avoid smoking or try to reduce the frequency as nicotine can increase the amount of gastric acid secretion.
7. Everyone’s lifestyle is different. You can talk to a nutritionist and get the right diet plan according to your lifestyle and dietary choices. Explore Gytree’s nutrition and fitness packages here.
8. All acidic foods like vinegar and pickles have to be avoided as they cause heartburn.
9. Avoid using large amounts of aspirin, painkillers and other drugs known to create acidity.
10. Avoid long gaps between meals and try to take at least 4 to 5 meals in a day.
11.  Obesity or being overweight can also contribute to the increased acid production. Try to reduce the extra weight by following a balanced diet and adapting a healthy and active lifestyle.
12.  Try to avoid late night dinners and consume nothing except water for 3 hours before lying down.