Having heartburn once in a while is nothing to worry about. However, if it happens more frequently, and especially at night, it can be a symptom of gastroesophageal reflux disease (GERD), or acid reflux.
This article will talk about heartburn symptoms, causes, typical foods and drinks that trigger heartburn, as well as foods to relieve this uncomfortable feeling.
Symptoms
Heartburn’s symptoms include:
Burning chest pain Pain that moves up toward your throat A feeling that food is coming back into your mouth Bitter or sour taste at the back of your throat Pain that gets worse when you lie down or bend over Difficulty swallowing
Causes
Different types of foods and drinks can cause heartburn. The imbalance in hormones during pregnancy, as well as the crowding of your organs, can also cause heartburn.
Other factors that play a role are weight, smoking status, high stress, and wearing tight clothes and belts.
Foods to Avoid
There are certain foods that can trigger heartburn, including high-fat foods, acidic foods, and some beverages. Try to avoid or swap out these foods and drinks to keep you feeling well.
High-Fat Foods
These high-fat foods might taste good going down but may leave you feeling ill. Try to cut back on or avoid these foods:
BaconBurgersButterCheese (Gouda, Parmesan, cream cheese, stilton, and cheddar)ChipsFrench friesFried foodsPizzaSausage
Acidic Foods
Acidic foods, even healthy ones, can cause heartburn. Try to cut back on, if not avoid, these triggering foods:
Citrus foods (grapefruit, oranges, lemons, and limes)GarlicOnionsTomato sauce (pasta sauce and red sauce on pizza, salsa, and ketchup)
Beverages
Some of these drinks may trigger heartburn:
Alcohol (Bloody Mary, margarita, and other mixed drinks) Coffee (or added ingredients like cream and sugar) Fizzy water (the bubbles can cause pain and discomfort) Hot chocolate Milkshakes Soda and other soft drinks Wine
Sweets
Candy (especially those that have a vitamin C flavor), chocolate, and even mints can cause heartburn. Chocolate has caffeine, which can trigger heartburn.
Spices and Spicy Foods
Some foods that add flavor to our meals can also cause symptoms. Use chili powder, garlic powder, and pepper sparingly. Likewise, avoid spicy peppers like jalapeños, and definitely leave that ghost pepper in the produce section of the grocery store.
Foods to Relieve Heartburn
Try some of these foods, especially those high in fiber, to prevent or relieve uncomfortable heartburn symptoms:
Whole grains: Oatmeal, couscous, and brown rice Root vegetables: Sweet potatoes, carrots, and beets Green vegetables: Asparagus, broccoli, and green beans
Swaps You Can Try
There are a lot of delicious options you can try if your current foods and drinks are causing issues, including:
Air-fried sweet potatoes instead of food fried in oil Bananas and melons instead of citrus food Chicken and salmon (grilled) instead of a cheeseburger Cottage cheese, ricotta, and other cheeses that have reduced fat Ginger tea instead of mints to aid digestion Pesto sauce instead of red sauce on pasta
Summary
Heartburn can occur after enjoying a spicy meal or drinking certain beverages like soda or alcohol, among other things.
Having heartburn once in a while is usually nothing to worry about. However, if it happens more frequently, and especially at night, it can be a symptom of GERD, or acid reflux.
There are lots of delicious swaps you can make to avoid triggering heartburn. Consider opting for less acidic, non-fried foods to keep your heartburn at bay.
A Word From Verywell
You may experience heartburn after eating a spicy meal or drinking alcohol, among other things. Eating a diet full of whole foods and fiber can help prevent or treat heartburn.
If symptoms persist over weeks after making dietary changes, make an appointment with your healthcare provider or a gastroenterology specialist for a physical exam.
Additionally, heartburn symptoms and heart attack symptoms (chest pain, shortness of breath, and a cold sweat) can overlap. If you have any chest pain or other symptoms, seek help immediately.
