It’s estimated that as many as 60 million Americans suffer from indigestion and heartburn at least once a month. Heartburn is caused by stomach flowing back into the esophagus, often because of a malfunctioning lower esophageal sphincter muscle (LES).
According to the National Heartburn Alliance (NHBA), 92% of frequent heartburn sufferers point to food as the primary cause of their digestive discomfort. While not everyone reacts the same to all foods, there are certain foods that seem more likely to cause heartburn than others. Avoiding these common triggers may decrease your chances of suffering from heartburn pain.
Foods to Avoid for Heartburn Relief
- Fatty meats: ground beef, marbled sirloin, chicken nuggets, and chicken/buffalo wings.
- Certain fats, oils, and sweets: including chocolate, corn and potato chips, high-fat butter cookies, brownies, doughnuts, creamy and oily salad dressings, and fried or fatty food in general.
- Citrus fruits and acidic vegetables: orange juice, lemon, lemonade, grapefruit juice, cranberry juice, tomato, mashed potatoes, French fries, raw onion, and potato salad.
- Certain alcoholic and caffeinated beverages: specifically liquor, wine, coffee, and tea.
- Pasta meals with heavy sauces: macaroni and cheese, spaghetti with tomato sauces
- High-fat dairy products: sour cream, milk shake, ice cream, regular cottage cheese.
Because your body may respond differently to certain foods, it’s helpful to keep a food journal. Write down what you eat and when you experience heartburn symptoms to help you recognize which foods are your triggers. In addition to changing your diet, you can also decrease your chances of heartburn by practicing portion control and avoiding eating three to four hours before laying down.
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