Heartburn is a common discomfort that can significantly affect quality of life. That burning sensation rising from the upper abdomen to the chest is more than just a passing nuisance—it can be a sign of digestive imbalances, poor eating habits, or even stress. Fortunately, nutrition plays a key role in both preventing and treating it. In this article, we’ll explore exactly what heartburn is, which foods can trigger it, which ones help prevent it, and what to do if you’re already feeling its effects.
What is heartburn?
Heartburn, also known as acid indigestion or pyrosis, occurs when stomach acid flows back up into the esophagus—the tube that connects the mouth to the stomach. This phenomenon, known as gastroesophageal reflux, creates a burning sensation in the middle of the chest that can intensify after eating or when lying down. While it may be occasional and mild, in some cases it becomes chronic and may require medical attention.
The causes of heartburn are varied: from an inadequate diet, being overweight, pregnancy, or excessive alcohol consumption, to certain medical conditions such as a hiatal hernia. Lifestyle also plays a major role: eating too quickly, smoking, or being under constant stress are all factors that can worsen it.
Foods that can trigger heartburn
Diet is one of the most influential factors in the onset of heartburn. Some foods tend to relax the lower esophageal sphincter (a valve that prevents acid from passing into the esophagus) or stimulate excessive acid production. These include:
- Citrus and acidic fruits: such as oranges, lemons, grapefruits, pineapple, or tomatoes. While they are healthy, their acidity can irritate the lining of the esophagus.
- Fried or high-fat foods: such as breaded items, processed meats, French fries, or industrial pastries. Fats slow down digestion, which can increase the risk of reflux.
- Chocolate: contains theobromine, a substance that can relax the lower esophageal sphincter.
- Caffeine: found in coffee, black tea, some energy drinks, and sodas. It can also affect the function of the sphincter.
- Carbonated beverages: such as sodas and sparkling water, as they increase pressure in the stomach.
- Alcohol: relaxes the sphincter and can damage the stomach lining if consumed in excess.
- Spicy seasonings: such as chili, pepper, or heavily spiced sauces that irritate the digestive system.
Foods That Help Prevent or Relieve Heartburn
Fortunately, it’s not all about restrictions. Some foods can help soothe heartburn, protect the stomach lining, and promote healthier digestion:
- Oats and whole grains: absorb excess acid and provide fiber, improving intestinal transit.
- Ripe banana: low in acid and gentle on the stomach.
- Ginger: has natural anti-inflammatory properties and can soothe the digestive system.
- Leafy green vegetables: such as spinach, Swiss chard, or lettuce, which are low in fat and acidity.
- Boiled potatoes and sweet potatoes: mild and easy to digest.
- Plant-based milk (almond, oat, rice): as a substitute for cow’s milk, which can worsen acidity in some people.
- Mild herbal teas: such as chamomile or fennel, which help soothe the stomach and reduce bloating.
It is important to emphasize that each person is different and may react differently to certain foods. That’s why keeping a food diary can help identify personal triggers.
What to do if you already have heartburn?
In addition to adjusting your diet, there are some practical strategies that can help control or relieve heartburn once it has appeared:
- Avoid going to bed right after eating: wait at least 2 to 3 hours before lying down to sleep.
- Eat slowly and in small portions: this facilitates digestion and reduces pressure on the stomach.
- Avoid tight clothing: especially around the abdominal area, as it can compress the stomach and promote reflux.
- Raise the head of the bed: sleeping with the upper body slightly elevated can help prevent acid from rising during the night.
- Reduce stress: techniques such as meditation, yoga, or walks outdoors can reduce tension, which also affects the digestive system.
- Consult a professional: if heartburn is frequent or severe, it’s advisable to see a doctor or a nutritionist. You may need specific treatment or a more in-depth evaluation.
Listen to your body and act in time
Heartburn isn’t always a cause for alarm, but it is a symptom that should be taken seriously—especially if it occurs regularly. Adjusting your diet, adopting healthy habits, and knowing which foods affect your digestion is a key step toward improving your overall well-being. Listening to your body, paying attention to your meals, and acting in time can make the difference between occasional discomfort and a chronic condition.