Is your diet giving you heartburn?

What causes heartburn? For many, it's their diet. Read on to learn 4 tips to improve your diet to reduce heartburn.

Woman with heartburn at work

In December of last year, the Washington Post reported that a shocking 60 million Americans suffer from heartburn at least once a month. That’s 1 in 5. That’s a lot of people.

The main cause of heartburn is the the rise of acid into the esophagus, which for some people can lead to the taste of acid in the mouth or throat.

So what causes it?

For a lot of people, it’s diet. There are a variety of studies that suggest that high-fat foods, citrus juices, coffee, mints, sodas, spicy foods, salt, and alcohol, can all contribute to heartburn.

You know where we’re going with this don’t you? The first way to address it is with dietary changes.

1. Don’t eat late

For a lot of people, heartburn and acid reflux are worse at night when they’re lying down, or sat on the couch. Experts advise leaving a window of around 3 hours between your last meal and the time you go to bed, in order to allow time for your stomach to empty.

2. Eat smaller meals, more often

The larger meals we tend to enjoy mean it takes longer for our stomachs to empty, so downsizing your meals may also help.

3. Cut back on the trigger foods

Reduce your intake of alcohol, and avoid heavily salted or heavily fried food. Opt for foods that are known to help ease symptoms; foods like ginger, oatmeal, and healthy-fat sources, like olive oil or avocado.

Finally, do go and see your doctor. See if you can work together with them to find out if your heartburn is more diet related, or just down to the way your body functions. Having the right support alongside you is a great step into fixing your heartburn for good.

All of the content and media on Lifesum is created and published for information purposes only. It is not intended to be used as a substitute for medical advice or treatment. Users should always consult with a doctor or other health care professional for medical advice.

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