Heartburn can be an unpleasant experience, and some people suffer from it more than others.
If you frequently experience heartburn, you might want to avoid these common trigger foods.
What is heartburn?
Heartburn is a burning sensation in the chest that occurs when stomach acid flows back into the esophagus.
This happens when the lower esophageal sphincter, a muscle that acts as a barrier between the stomach and the esophagus, relaxes or weakens, allowing acid to escape.
Citrus fruits
Citrus fruits like oranges, lemons, and grapefruits are highly acidic, which can irritate the esophagus and trigger heartburn, especially if consumed on an empty stomach.
Even citrus juices can have the same effect.
Tomatoes
Tomatoes are another acidic food that can contribute to heartburn.
Whether eaten fresh, in sauces, or as ketchup, their high acidity can increase the risk of acid reflux.
Onions and garlic
Both onions and garlic can relax the lower esophageal sphincter, the muscle that keeps stomach acid from rising.
This relaxation increases the chances of acid reflux, leading to heartburn symptoms.
Spicy foods
Spicy foods can irritate the lining of the esophagus and worsen heartburn.
If you’re sensitive to spicy meals, try gradually increasing the spice level in your food to see what your tolerance level is.
Peppermint
Although peppermint is often used to soothe the stomach, it can actually worsen heartburn.
Like onions, peppermint relaxes the esophageal sphincter, allowing stomach acid to travel back up into the esophagus.
Fatty foods
High-fat foods like cheese, nuts, and avocados slow down digestion, causing the stomach to remain full for longer.
This increases pressure on the lower esophageal sphincter, making acid reflux more likely.
Alcohol
Alcohol is a well-known heartburn trigger. It relaxes the lower esophageal sphincter, making it easier for stomach acid to rise into the esophagus.
The effect is even worse when combined with large meals or acidic foods.
Coffee
Caffeine in coffee can relax the esophageal sphincter, leading to acid reflux.
If you suffer from frequent heartburn, cutting back on coffee might help reduce symptoms.
Carbonated drinks
Sodas and other fizzy drinks cause the stomach to expand due to gas buildup, increasing pressure on the esophageal sphincter.
This makes it easier for stomach acid to flow back up, triggering heartburn.
This article is based on information from Samvirke.