The sour taste in the throat. The fiery feeling in your breast. The chronic cough and dysphagia. If you are one of the 40 percent of Americans who suffer from regular heartburn, you know it feels awful.
The good (or bad) news is that about 95 percent of sufferers can attribute their symptoms to a particular food. That is, with a little detective work, you can find out what and food to eat You should avoid. We did some grunts for you. Try to build a burn-free meal by avoiding these common foods that cause heartburn.
Foods that cause heartburn
Ah yes, we know that painful, stinking onions belch from hell. Onions, though nutritious, contain a fermentable fiber called fructo-oligosaccharide that can relax the lower sphincter of the esophagus and increase reflux.
One study compared the symptoms of humans after consuming a burger with raw onions with one without onions and found that the onion eaters had significantly more heartburn. Can not imagine a burger without onions? We hear you. Just make sure they are cooked well to break down these tough fibers.
. 2 Booze
Yah, you have seen this coming. Similar to a stiff drink that relaxes you so that you can kill it on the dance floor, alcohol also relaxes this sphincter, triggering heartburn.
Although the results in this area are controversial and varied, many studies have found that drinking excess can increase the risk of reflux, especially as excessive alcohol intake can damage the esophagus and gastric mucosa directly. Thus, it is not surprising that 67 percent of respondents in a heartburn survey considered alcohol to be responsible. I think it's time to volunteer as a DD!
. 3 Peppermint
Wait, what? Is peppermint not a cooling plant? It is believed that peppermint reduces the tension of the lower esophageal sphincter, making it easier for stomach acid to sneak up. One study found that eight percent of patients with heartburn reported discomfort after consuming peppermint, and in a comprehensive systematic review, heartburn was cited as one of the major side effects of peppermint consumption. Maybe you'll stay in the camomile next time.
. 4 Chocolate
I know you did not want to see that on the list. That's the deal. Chocolate contains both caffeine and theobromine, both of which can relax the lower esophageal sphincter and allow gastric acid to escape. One study also found that chocolate significantly increased the symptoms of heartburn within an hour of consumption compared to a simple sugar solution. Vanilla macaroons are in your future.
. 5 Salty Snacks
Salt and reflux research is not really working in our favor. One study found that people who had eaten salted food three or more times a week increased heartburn risk by up to 50 percent!
Another study found that the risk of acid reflux in people who consumed salt increased by up to 70 percent, suggesting that we could really take the salt shaker off the table. Our suggestion? Skip the sodium and aromatize your meals instead with fresh herbs and spices.
. 6 Fatty meat
Keto dietician, take note! Fat stimulates the release of the hormone cholecystokinin (CCK), which has been shown to relax the lower esophageal sphincter and cause reflux. It can also delay gastric emptying because fat is digested and absorbed more slowly than other foods, which increases the likelihood of gastric acid in our business.
One study examined a variety of nutritional considerations and found that cholesterol contained saturated animal fats and fat in general were some of the most commonly perceived debtors of reflux symptoms. Try to prepare a few extra meatless meals weekly and, if possible, select leaner cuts of meat.
. 7 Whole Milk Cheese
Like the richer pieces of meat, whole milk products (including cream, butter and our popular cheese) have become a notorious cause of heartburn. Interestingly, low-fat dairy products do not seem to have the same effect, so resort to options that are not greasy or low in fat if you bother them.
Joe does not usually do heartburn this morning. Coffee can help make you more alert, but it can do the opposite of our oesophageal functions by relaxing the lower esophageal sphincter and increasing the risk of reflux.
A report found that about one-quarter of people with heartburn had coffee. Interestingly, the role that caffeine plays in this context is largely unclear. While one study found a significant decrease in decongestant heartburn symptoms, it also found that the addition of caffeine to water had no negative effects, suggesting that other factors such as acidity are likely to be at stake.
If you & # 39; If you're trying to wean yourself, choose a low-acid coffee while drinking half coffee and slowly shifting the Decaff caffeine ratio until you're completely free of coffee.
. 9 Bubbly Bevvies
Carbonated sodas are not only a common source of caffeine, but they also play a role in reflux by lowering the pressure of the lower esophagus. The result? Many burning burps. Great, we know. A study found that carbonated soda populations were one of the worst causes of heartburn during sleep, and nobody wants to be awoken! Try to reduce your soda habits (for several reasons) and choose shallow water instead of bubbling water.
Bad news for our Italian friends who love food. With nearly 70 percent of heartburns that rely on tomatoes or tomato juice, it's not surprising that these antioxidant-rich babies made the list.
While tomato juice is notoriously sour, patients in a study found reflux symptoms even when the pH of the drink was adjusted to neutral. In other words, there are probably other components of tomato juice that cause the pain. Sorry about missing pasta and pizza night? Choose a white pasta with pizza and olive oil or instead pique a red sauce with paprika.
. 11 Citrus Juice
It looks like water may be the only safe choice, right? Anyone who is prone to heartburn and reflux knows how easy a glass of freshly-squeezed OJ can ruin an otherwise beautiful Sunday brunch.
And is that really a big surprise? With natural acidity, orange and grapefruit juices are among the biggest offenders of heartburn, with 67 percent of survey respondents calling this a literal pain. Another study found that grapefruit juice has the worst effect among all other drinks and juices. If you love your citrus, try watering it and adding a single serving to a large glass of water.
Foods that relieve the symptoms of heartburn
1. Chewing Gum
OK, technically no food (so do not swallow), but it looks like chewing gum cheese might stand up for something when it comes to preventing heartburn. Research has shown that chewing sugar-free bicarbonate chewing gum can help increase saliva production and rid the esophagus of painful acids. We recommend that you keep a box handy if any of the aforementioned offensive food gets on your plate (or you can not give up your morning cup of coffee).
. 2 Wholegrain bread
Yay! Another good reason to eat more carbohydrates! It appears that, in contrast to fatty meats and dairy foods, high-fiber foods may play a protective role in reducing the risk of reflux. One study found that participants who ate higher fiber breads were twice as likely to relieve their heartburn symptoms than those who ate less fiber bread.
Although the exact rationale for this relationship is largely unknown, it is believed that dietary fiber reduces nitrites in the stomach that otherwise play a role in relaxing the lower esophageal sphincter. Here is a small diet tip that will help you get 25-37 grams of fiber per day: When choosing a bread, you should choose one with at least 4 grams of fiber per serving.
. 3 Fruits and Vegetables
You know you do not need another reason to fix fruits and vegetables, but hey, this is it. In addition to a healthy dose of this low-lipid dietary fiber, the product is also rich in vitamins A, C and E, which protect against reflux thanks to their antioxidant properties. Just be careful not to avoid acidic vegetables like oranges, lemons, citrus fruits and tomatoes.