When Does Heartburn Strike?

If you know when your heartburn is most likely to occur, there are steps you can take ahead of time to prevent it. Certain foods can aggravate your heartburn symptoms. If you find that you frequently suffer heartburn after eating, it will be helpful for you to limit or avoid completely those foods and drinks that result in acid reflux. The following resources will help you accomplish that.

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Nearly eight in ten heartburn sufferers experience symptoms at night. There are tips you can follow to relieve nighttime heartburn.

Find useful tips at Easing Nighttime Heartburn

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While stress hasn't been linked directly to heartburn, it is known that it can lead to behaviors that can trigger heartburn. During stressful times, routines are disrupted and people may not follow their normal routines in regards to meals, exercise, and medication. It is important to find ways to alleviate the stress, and thus make stress-related heartburn less likely.

Follow the relaxation tips at Managing Stress to Ease the Heartburn

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Exercise is rarely the cause of heartburn if a person doesn't suffer from chronic heartburn otherwise. But some exercises can induce episodes of acid reflux. Acid reflux happens because the lower esophageal sphincter (LES) is loose, opens inappropriately and allows stomach contents to back up into the esophagus. Acid reflux usually happens during certain types of exercise, not necessarily during all exercise.

Find exercise tips at Heartburn and Exercise

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Alcohol can have several unpleasant affects on heartburn sufferers. It is best to avoid alcohol as much as possible if you suffer from acid reflux. But there are a few tips that may make it possible for you to enjoy alcoholic beverages if consumed in moderation.

Find those tips at Heartburn and Alcohol

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If you smoke, consider stopping or decreasing the amount you smoke. Smoking stimulates the production of stomach acid, and can weaken and relax the lower esophageal sphincter (LES), allowing this excess acid to reflux back up into the esophagus.

Read those reasons at Heartburn and Smoking

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Acidic foods cause heartburn?

Foods don't cause heartburn just because they are acidic.
Some acidic foods, such as orange juice, do cause problems for heartburn sufferers, but it isn't because of the acid content. Even nonacidic orange juice causes problems for some people. A particular food may cause heartburn for some people and not for others, so it's important to keep a food log or diary to find out what foods trigger your heartburn.

Food Charts

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Any Heartburn Home Remedies?

Answer: Many people who suffer from heartburn -- whether occasionally (once a month) or chronically (2 or more times a week) -- want natural remedies for heartburn. While there are drug treatment options available, such as antacids, H2 blockers, and proton pump inhibitors (PPIs), they'd rather try home remedies first, or as an alternative if they have been taking medications for some time.

First, it's important that you see a doctor to be evaluated if you are experiencing frequent heartburn. Frequent heartburn can be a symptom of something more serious, such as gastroesophageal reflux disease (GERD). Once you receive a diagnosis, you can discuss your treatment options with your doctor. Also, you should never begin or stop any treatment without consulting a physician.

Effective treatment of GERD is important because, if not treated properly, GERD may result in serious problems, such as esophagitis and Barrett’s esophagus. If a medication or home remedy isn't working to control your heartburn, it is important to discuss an alternative treatment with your doctor.

The alternative remedies listed below, such as apple cider vinegar and chamomile tea, have been used as home remedies for heartburn. However, it's important to note that in most cases there haven't been any clinical trials to support their effect on heartburn.

Some home remedies you may want to try are:

Baking soda is a natural antacid. If you dissolve a teaspoon of baking soda in 8 ounces of water, it can neutralize acid and temporarily alleviate heartburn caused by acid reflux.

There are some drawbacks to this, however. When you add baking soda to water, it releases carbon dioxide. That's what causes the fizz. This fizz can open the lower esophageal sphincter (LES) to enable you to burp and help relieve the pressure from bloating. Unfortunately, though, opening the LES can also allow stomach contents to reflux up into the esophagus.

DGL is another remedy used for heartburn. It is available in chewable tablets or capsules that you can break open and dissolve in water. You should not use DGL if you have been diagnosed with hypertension and/or are receiving treatment for hypertension. While it's not established medical fact, some people believe bananas may act as a natural antacid in the body. You can eat either fresh or dried bananas. Chamomile has been used to help neutralize stomach acid. It is also used by people as a stress reliever. People have reported that natural apple cider vinegar works for them. Apple cider vinegar can be taken in tablet, capsule, or liquid form. Fresh ginger is one of the oldest home remedies for heartburn. It is also used to help treat nausea. Ginger can be added to food when it's cooked, eaten raw, or consumed as ginger tea. Turmeric helps stimulate digestion and prevent acid build-up. Turmeric is used in curried foods. If you don't want to use turmeric in your cooking, it is available in capsule form and can be taken before meals. The juice from the aloe vera plant has been used to soothe an irritated esophagus. Aloe vera juice has a long history of use in Europe as a natural home remedy to relive heartburn. You should only use aloe vera juice that has been specifically prepared for internal use.

Again, it is important to remember that none of these remedies have been carefully studied or compared with standard medications for acid suppression. Before trying any of them, discuss with your healthcare provider.

Sources:

Carol Ann Rinzler, Ken DeVault, MD. Heartburn & Reflux for Dummies. Wiley Publishing, Inc., 2004. ISBN: 0-7645-5688-6

Magee, Elaine: Tell Me What to Eat If I Have Acid Reflux. Book-mart Press: New Page Books, 2001, ISBN: 1564145743.

Rogers, M.D., Sherry A.. No More Heartburn: Stop the Pain in 30 Days -- Naturally. Kensington Publishing Corp., 2000.

Sklar, Jill and Cohen, Annabel: Eating for Acid Reflux: Marlowe & Company; Imprint of Avalon Publishing Group, Inc. 2003, ISBN: 1569244928.

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10 Heartburn Facts

Fact #1:
Heartburn begins as a burning pain behind the breastbone, and it then usually radiates upward to the neck. There is often a sensation of food coming back into the mouth, and is accompanied by a sour or bitter taste in the mouth.

Fact #2:
More than 60 million American adults suffer from heartburn at least once a month, and about 25 million American adults suffer from heartburn on a daily basis.

Fact #3:
Approximately 94 percent of sufferers can link their heartburn symptoms to specific foods.

Fact #4:
80 percent of heartburn sufferers report symptoms at night. 75 percent of heartburn sufferers say nighttime heartburn awakens them during the night, or prevents them from sleeping. 40 percent say that their nighttime heartburn symptoms affects their ability to work the next day.

Fact #5:
While lifestyle habits can worsen your heartburn symptoms, and increase the number of heartburn episodes, heartburn is a medical condition with biological causes.

Fact #6:
Heartburn is caused when the lower esophageal sphincter (LES), which is located between the esophagus and stomach, is weakened or opens inappropriately. This allows acid and other stomach contents back into the esophagus, causing irritation.

Fact #7:
Lifestyle changes can often reduce the onset of heartburn. These include knowing what are the good foods and bad foods for heartburn, avoiding alcohol consumption, stop smoking and reducing stress.

Fact #8:
Heartburn is the most common symptom of gastroesophageal reflux disease, or GERD. GERD also affects infants and children and adolescents. There are several ways to prevent the heartburn in adults and children, and several preventative steps for infants.

Fact #9:
Heartburn is more common among the elderly, as well as among pregnant women.

Fact #10:
Chronic acid reflux, or gastroesophageal reflux disease, can lead to serious complications. The constant presence of refluxed acid in the esophagus can lead to conditions such as Barrett's esophagus , erosive esophagitis, esophageal strictures, and even esophageal cancer.

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Dangerous Nighttime Heartburn

Why is heartburn more dangerous at night? There are several reasons this may be the case, and why heartburn sufferers should take precautions.
When symptoms of Gastroesophageal Reflux Disease (GERD) occur at night, they can be more damaging than those same symptoms during the day. If you are a GERD sufferer, you know how your symptoms can cause problems, such as the pain and the irritation. When you sleep at night, your body is less prepared to deal with these symptoms, and less able to prevent possible lasting damage. While we know from experience that acid reflux at night can disrupt our sleep, we also need to understand the other potentially harmful factors that can make nighttime heartburn more likely to cause damage.
These factors include:  
Sleeping in a supine position.
Laying flat in bed allows stomach acid to flow more easily into the esophagus, and stay there more longer periods of time then when a person is in an upright position. Even elevating the head and shoulders 6 to 8 inches will help keep stomach acid where it belongs, in the stomach.
 
We can't drink or swallow every time an acid reflux episode occurs when sleeping.
When GERD sufferers are awake and there's an episode of acid reflux, they often will rinse their mouth or swallow some liquid. Even swallowing saliva helps. When asleep, once the refluxed acid is in the esophagus or throat, the sufferer isn't always aware of it, and thus doesn't take steps to rinse the acid away.
 
There's an increased risk of choking on refluxed stomach contents.
If refluxed acid is in the throat and mouth, a GERD sufferer can inhale this into their lungs. Once in the lungs, it can cause a GERD sufferer to cough and choke on this aspirated material. The acid can also cause the same damage to the lungs as it can cause when refluxed into the esophagus.
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Anyone who is troubled with nighttime GERD symptoms should talk to their doctor. There are medications that can help control the acid reflux. The doctor can also discuss preventive measures a GERD sufferers can use to help prevent damage that can occur with nighttime reflux.
For suggestions on easing nighttime heartburn, read this nighttime heartburn prevention article.
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Updated: 02/14/2006
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Living with Chronic Heartburn

What we do in our daily lives will often determine whether we suffer from heartburn or not. If you suffer from GERD, your lifestyle habits can have a huge impact. Our lifestyle habits, from the way we dress to the way we sleep to the what and when we eat, can determine how frequently we suffer from acid reflux, and how severe those episodes will be. When we make changes in our lifestyles, we are able to have some control over these heartburn episodes.

Eat smaller, more frequent meals Large meals expand your stomach and increase upward pressure against the lower esophageal sphincter, and make it hard for it to stay closed.

Don't lie down for about three hours after you eat When you lie down within three hours of eating, the stomach acid that is working to digest your food may flow up into your esophagus causing heartburn. Gravity helps to keep the stomach juices from backing up into the esophagus and assists the flow of food and digestive juices from the stomach to the intestines is.

Limit your intake of acid stimulating foods and beverages You should eat foods that rarely cause you heartburn and avoid those foods that do. The foods and beverages listed below are known heartburn triggers for the majority of sufferers: Coffee, tea (decaffeinated and regular) Caffeinated beverages Carbonated beverages Alcoholic beverages Spices Pepper Onions Tomatoes and tomato-based products Citrus fruits (oranges and grapefruits) Fried foods Fatty foods Chocolate Peppermint When you eat out, you don't have as much control for your food and its preparation as you do at home. You can still enjoy eating out heartburn-free, if you know ahead of time what to look for and what to ask for.

When eating in a restaurant, don't be afraid to ask questions about how the food is prepared and what ingredients are used. You can ask for a substitution, and if you want, state that it's due to a health condition. Most restaurants are willing to accommodate you.

The following are the suggestions of what you should and shouldn't eat when dining out.

What you shouldn't eat: Fried foods, such as burgers, fried chicken and fried fish Foods prepared in butter or oil High-fat side dishes, such as French fries High-fat sauces, salad dressings, gravies and mayo Creamy soups Chili Dishes with lots of citrus fruit Peppers Onions Foods with a lot of extra cheese Tomato-based foods, including ketchup Citrus drinks such as orange juice and lemonade Caffeinated beverages Alcoholic beverages Chocolate

What is better to eat: White meat Lean cuts of meat Sandwiches with turkey, chicken, or roast beef on whole grain bread Grilled foods Broth-based soups Steamed vegetables Baked potatoes topped with low-fat salad dressing Low-fat or no-fat salad dressings Lighter desserts, such as angel food cake For some GERD patients, an occasional alcoholic drink will not cause any adverse side effects. For others, however, even a small drink will result in a bout with heartburn. Alcohol can increase the production of stomach acid, and it can also relax the LES.

For those who feel the urge to drink an alcoholic beverage, the following are a few tips for reducing the risk of suffering from heartburn: Dilute alcoholic beverages with water or club soda. Drink moderate amounts of alcoholic beverages -- the suggested amounts are 1 to 2 mixed drinks, 12 to 16 ounces of wine, or 2 to 3 beers. When having wine, drink white wine instead of red. Choose non-alcoholic beer or wine. Keep track of which alcoholic drinks aggravate your heartburn, and avoid them as much as possible.In numerous studies, smoking has been shown to have adverse effects on GERD symptoms. In these studies, the smokers were monitored using esophageal manometry or with a 24-hour ambulatory pH test. The results showed that when the test subjects smoked and for a few minutes afterwards, the LES relaxed, allowing stomach contents to reflux back into the esophagus. Other studies show that individuals who smoke and have erosive esophagitis will have longer healing times. Research has shown sleeping with your head elevated can help keep stomach contents where they belong -- in the stomach and not in the esophagus. Also, people who go to bed too soon after eating a big meal are much more likely to suffer from acid reflux than those who wait two to three hours after a meal to go to bed.

The following tips will help you to have a heartburn-free nighttime: Sleep with your head and shoulders elevated. Sleep on your left side. Studies have shown that this position aids digestion and helps with the removal of stomach acid. Wait at least two to three hours after eating to go to bed. Make sure your bed clothes are loose-fitting. Take an antacid when heartburn hits. Antacids will work very quickly on heartburn you may be experiencing before you go to bed. If you are taking an antacid more than once or twice a week, you should see your doctor about another treatment plan. Wait at least two hours after a meal before exercising. Exercising on a too full stomach can trigger heartburn. Check your medications. Some medications can worsen heartburn symptoms, so talk to your doctor if you have any concerns.

Sources:

"Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD)." NIH Publication No. 07–0882 May 2007. National Digestive Diseases Information Clearinghouse (NIDDK). 22 Jul 2007 .

"The Word on GERD." American College of Gastroenterology. 22 Jul 2007 .

Jill Sklar, Annabel Cohen. Eating for Acid Reflux: A Handbook and Cookbook for Those with Heartburn. New York, NY: Marlowe & Company, 2003.

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Prevent Heartburn Complication

There are several complications that can occur with long-term heartburn / acid reflux. These complications include Barrett's esophagus, esophageal cancer, esophagitis, and esophageal strictures. There are, however, six steps you can take that can drastically reduce your chances of developing one of these complications.

1. Make the necessary lifestyle changes
Heartburn symptoms can often be relieved if sufferers make a few lifestyle changes. Many people can significantly reduce the occurrence of symptoms by avoiding heartburn triggers and behaviors that contribute to acid reflux flare-ups. With less acid reflux episodes, there is less chance of esophageal damage. Follow these ten suggestions to significantly reduce the occurrence of acid reflux symptoms.

2. Watch what you eat
If you suffer from acid reflux, you need to know what foods are safe to eat and what foods to avoid. Most heartburn sufferers indicate their heartburn is worse after eating. If you can reduce the occurrences of food-related heartburn, this can go a long way in reducing the risk of complications. For example, drinking carbonated drinks may increase your risk of esophageal cancer. There are the foods with little risk of causing heartburn, foods that can be consumed in moderation, and foods that should be avoided completely. Also, knowing how to prepare foods will reduce heartburn. Check out this recipe index for heartburn-free recipes. Another resource to help you with your dietary needs as a heartburn sufferer is the Dining Out Guide For Heartburn Sufferers.

3. Keep track of your heartburn triggers
When you experience chronic heartburn, the first step to controlling your heartburn is to record what may trigger your attacks, the severity of the attacks, how your body reacts, and what gives you relief. The next step is to take this information to your doctor so the both of you can determine what lifestyle changes you will need to make and what treatments will give you maximum relief, and prevent complications. You can use this heartburn record as an example of what to track.

4. Learn how to prevent heartburn before it happens
Here are a few tips to significantly reduce the occurrence of acid reflux symptoms, and in most cases prevent the acid reflux before it starts. With less acid reflux episodes, there is less chance of esophageal damage.

5. Reduce nighttime heartburn
Nighttime heartburn can be the most dangerous. If frequent nighttime heartburn occurs, the risk of complications increases. There are several reasons reasons for this. For example, refluxed acid tends to remain in the esophagus for longer periods, allowing it to cause more damage to the esophagus. There are, however, a few ways to prevent nighttime heartburn.

6. Take prescribed medications
You should always contact your doctor if your heartburn occurs two or more times a week. While under the care of your physical, he or she may prescribe prescription medications or suggest over-the-counter remedies. There are alternative "home" remedies for easing heartburn. Discuss these with your doctor also.

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Heartburn New Year Resolutions

The beginning of a new year has always been a time we reflect on the changes we want or need to make. It is a time we make resolutions for change, and resolve to follow through on those changes. If you are thinking about making some changes in the coming new year on how you approach the care and treatment of your heartburn, the resolutions below will make a good start.

Photo by filipes (stock.xchng)Your doctor will likely suggest lifestyle changes to help you control your heartburn. Other options include using antacids, H2 blockers, and proton pump inhibitors (PPIs) to control your heartburn. Learning what your treatment options are is an important step in controlling your heartburn.zSB(3,3)Photo by Sharon GillsonIt is important to keep a food diary or heartburn record so you can see what foods trigger your heartburn, and what helps relieve it.Photo by biewoef (stock.xchng)If certain foods cause your heartburn, mealtime may not be a pleasant experience for you. There are meal planning tips you can follow that can help you enjoy meals again.Photo by filipes (stock.xchng)Eight out of every 10 heartburn sufferer will experience heartburn at night. You can prevent heartburn from keeping you up at night by following a few nighttime heartburn prevention tips.Photo Courtesy of PriceGrabberHeartburn medication can work effectively for many people, but only if it is taken consistently and every day. If you find yourself forgetting to take your medication every day, you can try using a medication organizer. Some have alarms that will alert you when it's time to take your medication.Photo by Johanna Hantel (Getty Images)

It can take awhile to bring your heartburn under control. Don't despair if your heartburn isn't totally gone after your first dose of medication or after the first meal you eat that doesn't contain your trigger foods. It can take time to bring your heartburn under control, especially if it's frequent and severe.

Photo by lovleah (stock.xchng)If you know you are going to a family gathering or restaurant where you won't have as much control over what is being served, you can plan ahead and take the steps needed to avoid heartburn. You can let your family know what foods are your heartburn triggers. If this won't always work, you can plan on taking your own food that you know won't trigger your heartburn. When it comes to restaurants, planning ahead and knowing what to order will go a long way in helping you prevent heartburn while dining out.Photo by filipes (stock.xchng)There may be times when it seems that no matter what you do, nothing works and your heartburn keeps returning. Don't be afraid to ask for help. You can discuss your concerns with your doctor. The two of you may decide that a change in treatment is needed. Perhaps what you need is to be able to discuss your situation with other heartburn sufferers and get their tips for coping. The Heartburn Forum is a great place to do this.if(zSbL

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DGL Licorice for Heartburn

Answer: Deglycyrrhizinated licorice (DGL) is a remedy that has been used for heartburn and other digestive ailments. While many people have used licorice to treat their heartburn, it's important to note that there haven't been any clinical trials to support licorice's effect on heartburn. It is also important that you consult your doctor before trying licorice or any other treatment for your heartburn.

How does DGL work? It doesn't reduce stomach acid itself or decrease acid reflux. DGL may soothe the tissues of the stomach and esophagus that have been irritated by refluxed stomach acid. It may also act as an anti-inflammatory. DGL has been used to provide some relief for the stomach and esophageal pain that can occur with acid reflux; however, remember that no clinical trials have supported its effectiveness.

You should not use DGL if you have been diagnosed with hypertension and/or are receiving treatment for hypertension.

You can alleviate heartburn by making wise choices in the foods you eat. One of the leading triggers of heartburn is the food we eat. Since we all have to eat, we need ways to prevent food from causing heartburn. The following tips can help you.

Avoid foods and beverages that weaken the LES muscle
These foods include chocolate, peppermint, caffeinated beverages, alcohol, fatty foods, and greasy or fried foods.

Avoid foods and beverages that may irritate the esophagus
These include citrus fruits and juices, tomatoes and tomato-based products, chili peppers, and black pepper.

Eat smaller, more frequent meals
Eating large meals increases pressure in the stomach and against the LES muscle. It's better to eat five or six small meals instead of three larger ones. And remember not to eat too quickly. Putting your fork or spoon down between bites can help you do this.

Don't drink alcohol
Drinking alcohol before, during, or after meals can worsen heartburn because alcohol weakens the LES muscle.

Sources:

"Heartburn, Hiatal Hernia, and Gastroesophageal Reflux Disease (GERD)." NIH Publication No. 03­0882 June 2003. NIH Publication No. 03­0882. National Digestive Diseases Information Clearinghouse (NDDIC).

"Herbs at a Glance - Licorice Root" National Center for Complementary and Alternative Medicine

"Licorice: a possible anti-inflammatory and anti-ulcer drug" National Center for Biotechnology Information

Rinzler, Carol, and Ken DeVault, MD. Heartburn & Reflux for Dummies. Wiley Publishing, Inc, 2004

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Heartburn Friendly Recipes

If you thought you had to give up your favorite dishes because the ingredients triggered your heartburn, try the following heartburn recipes. Whether you are cooking for yourself or someone else who suffers from chronic heartburn, these recipes are many of your favorite dishes, and contain heartburn friendly ingredients.

Chicken Recipes
Chicken is a safe choice for most heartburn sufferers, but it can soon become a boring meal without some variety. The same goes for other main dishes. With these recipes, however, you will not only have variety, but you will also get the great taste of many of your old favorites!

Beef Recipes
You may have thought you couldn't eat beef if you suffered from heartburn. While you may need to select leaner cuts of meat and very lean ground beef, it is possible to enjoy those beef recipes without having to worry about heartburn.

Pork Recipes
Pork is often called "the other white meat" and is often as lean as chicken. Pork tenderloin is especially lean. The recipes here are heartburn-friendly, because fat is sometimes a heartburn trigger. Leaner meats and low-fat ingredients cut down on fat content.

Turkey Recipes
Turkey is a safe choice for most heartburn sufferers, because it is leaner than beef and ground turkey can often be substituted for ground beef in many recipes. With these turkey recipes, you will also get great tasting dishes that are more heartburn friendly because of the lower fat content.

Seafood / Fish Recipes
Most fish and seafood are great low-fat meal choices for those individuals whose heartburn is triggered by fatty foods. The recipes listed here will not only give you a various of healthy dishes, they'll give you great taste too.

Vegetarian Recipes
All these recipes are meatless, but still contain a lot of flavor, and are heartburn-friendly.

Rice Recipes
Rice is the staple food for two-thirds of the world's population. It is nutritious while being ideal for special diets. The following recipes are also heartburn friendly and can be enjoyed by heartburn sufferers.

Casserole and Stew Recipes
These recipes are tasty, filling, but won't cause the heartburn many other casserole and stew recipes that contains onions, tomatoes and spice may.

Pasta Recipes
Pasta is a staple most people have in their pantries, and it makes for a great addition to many meals. The following recipes are also heartburn friendly and can be enjoyed by heartburn sufferers.

Salads Recipes
Salads are a common part of many meals. Whether you like a chef salad or a more substantial salad that can be a meal in itself, or anything in between, the following recipes are tasty as well as being heartburn-friendly.

Side Dish Recipes
If you suffer from acid reflux, try these side dish recipes that will keep you heartburn-free. Side dishes can be creative, delicious, and quick to make too!

Dessert Recipes
We all like desserts. While chocolate may be a heartburn trigger for you, there are many other great desserts that can satisfy your sweet tooth and still be heartburn-friendly.

Breakfast Recipes
Breakfast is an important meal, and is necessary to start your day off right. The recipes below are not only fast and delicious, they are also heartburn friendly.

Kid-friendly Recipes
One of the leading triggers of heartburn is the food we eat. In addition, fatty foods can cause a lot of problems for those prone to suffering heartburn, so parents can do their kids' bodies a favor by finding low-fat options for school lunches

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Dining Out With Heartburn

Dining out at your favorite Chinese, Mexican, or Italian restaurants can mean be more difficult when you have less control over your meal options. Sometimes the food served at these restaurants can contain more ingredients that can trigger your heartburn. If you aren't sure what your trigger foods are, keeping a food record can be a good way to find out what foods trigger your heartburn. But knowing you should avoid and what is okay to eat before you dine out can mean an enjoyable meal that won't exacerbate your heartburn.

Remember, avoid foods that trigger your heartburn. It is important to avoid fried foods and spices. If you aren't sure what is in a dish or how the dish is prepared, don't be afraid to ask. Also, don't be afraid to request alterations or substitutions if any dish contains elements that can cause heartburn.

Here are some suggestions for dining out at one of the following specific types of restaurants:

What you shouldn't eat: Breaded and fried entrees Egg rolls Ribs Sauces thickened with eggs and butter Hot and sour soup. Crispy deep-fried noodles Overly spicy dishes Sweet and sour dishesWhat is better to eat: Entrees such as beef with broccoli, velvet chicken or shrimp with mushrooms and bamboo shoots Wonton soup Steamed dumplings Brown rice Dishes made with vegetables in a light sauce Stir-fried or steamed dishes with light wine or lobster sauces Sauces thickened with broth and corn starch Fortune cookies for dessert

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What you shouldn't eat: Chimichangas Chorizo (Mexican sausage) Fried tortilla chips Deep fried tortilla chips and taco shells Cheese and sour cream toppings Refried beans Chile peppers Salsa, tomato, and onions Mole (chocolate) sauce Flan, or other rich desserts Sangria and margaritasWhat is better to eat: Grilled chicken or fish Low-fat refried beans and rice Fajitas Burritos Tortillas Mild Guacamole on a flour tortilla Broth-based soups Dishes prepared with herbs such as cumin and cilantro

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What you shouldn't eat: Heavy tomato or cream sauces Pizza toppings such as double cheese, lots of sauce, sausage and pepperoni, hot peppers Oil-based salad dressings Antipastos with cheese, salami, and spicy peppers Anything carbonara (cream, cheese, and bacon) Anything parmigiana (fried, smothered in tomato sauce and mozzarella) Any foods prepared with lots of garlic and spices Rich, heavy desserts, such as cheesecake or tiramisuWhat is better to eat: Dishes with little or no cheese Veal or chicken in a light mushroom sauce Grilled meat, poultry, or fish. Pasta "en brodo," which is a light broth-type sauce Minestrone (vegetable) or pasta fagioli (macaroni and bean) soups Vegetable side dishes without garlic or too much olive oil Pasta primavera without sauce Risotto or polenta dishes made with vegetables, not butter and cheese Pasta in broth-based sauce Vegetables with no garlic Pizza with little sauce and cheese Biscotti - crunchy Italian cookies - for dessert

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What Are Heartburn Symptoms?

Answer: Heartburn (reflux) is a symptom of another digestive disorder, and not a disorder by itself. For example, heartburn is the most common symptom of gastroesophageal reflux disease (GERD).

Many people have different heartburn triggers, but most people have similar heartburn symptoms, such as:

A burning sensation in the chest
This burning sensation usually starts behind the breastbone (the sternum), and may travel up to the throat. It usually occurs shortly after eating, and can last from a few minutes to several hours.

A burning feeling in the throat
This burning sensation can result from irritation when stomach contents reflux up into the throat.

Sour or bitter taste in the mouth
This sour or bitter taste can occur when stomach contents reflux up into the esophagus and may reach the back of the throat. When the contents enter the back of the throat, a person will often have a sour or bitter taste in their mouth.

Chronic coughing
If stomach acid refluxes (back up) into the esophagus and is inhaled, it can cause coughing.

Wheezing or other asthma-like symptoms
Several studies suggest a significant link between GERD and asthma. The results of these studies show that up to 60% of people with asthma also have GERD, compared with 10% of the general population. GERD can affect asthma when stomach acid refluxes into the esophagus and is aspirated into the airways and lungs, and can make breathing difficult and cause the patient to wheeze and cough.

Sources: "Heartburn and GERD FAQ." American College of Gastroenterology. 19 May 2009

"Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD)." NIH Publication No. 07–0882 May 2007. National Digestive Diseases Information Clearinghouse (NDDIC). 19 May 2009

"Is it just a little HEARTBURN or something more serious?." American College of Gastroenterology. 19 May 2009

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Heartburn & Stress

More than half of people who suffer frequent heartburn say a hectic lifestyle and work-related stress increases their heartburn. While stress hasn't been linked directly to heartburn, it is known that it can lead to behaviors that can trigger heartburn. During stressful times, routines are disrupted and people may not follow their normal routines in regards to meals, exercise and medication. It is important to find ways to alleviate the stress, and thus make stress-related heartburn less likely.

Regular exercise
This not only helps to lower stress and increase your natural "feel-good" chemicals, known as endorphins, but also helps with digestion.

Sleep seven to eight hours a night
This is critical to keeping our stress level low. Studies have shown that sleep-deprived people have higher stress levels.

Eat balanced meals
By consuming plenty of fresh fruits, vegetables and fresh fish, you'll provide your brain and body with the necessary nutrients to help you perform under pressure. It is also important to avoid the foods that are your heartburn triggers.

Limit consumption of alcohol, caffeine, tobacco and sugar
Studies have shown that these substances cause the stress response to become heightened. Alcohol, caffeine, and tobacco are also heartburn triggers.

Visualization
Take a quick "mental break." Envision a favorite place in your mind; anyplace that makes you relax just thinking about it. This can be imagining a walk by the ocean, a drive through the mountains, or being on a hillside watching the sun set. Concentrating seeing, hearing, and smelling the things you imagine will help you relax.

For more on stress relief, go to About.com's Guide to Stress.

You may also want to consider the following articles:

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Is There a Cure for Heartburn?

If you do a search on the Internet, you will be able to find many websites that will tell you they have a cure for heartburn.

When talking about a disease or other health condition, people most often think of a cure as the putting a permanent end to that disease or condition and making a person healthy again. With that in mind, can anything cure heartburn?

Answer: For some individuals, making some lifestyle modifications and changing their diet can improve their symptoms of heartburn. Others will be able to find relief by taking prescribed medications, such as H2 blockers or proton pump inhibitors (PPIs). There are also those individuals who use a home remedy for heartburn in their treatment plan.

However, while their heartburn may appear to be cured, this elimination of heartburn lasts only as long as the treatment plan is followed. Once an individual returns to habits or diets that led to heartburn before, or stop taking their medications or other remedies, the heartburn returns.

In some situations, a physician may suggest surgery to treat severe heartburn. This surgery, called fundoplication, is not ideal for all patients who suffer from chronic heartburn or GERD. Fundoplication surgery can be very effective in the treatment of severe heartburn, but it doesn't have a 100 percent success rate. For some patients, the surgery doesn't completely eliminate their heartburn, and they will need to continue taking medication. There are other patients who are heartburn-free for a period of time after surgery, only to begin to suffer from heartburn symptoms again months or years later.

Despite advertisements to the contrary, no immediate cure, with the ability to get off all medications and never suffer from heartburn again, has been shown to work in the typical person with heartburn.

Before investing in any of these proposed treatments, you should investigate them thoroughly. You can learn more about false health product claims from About's Guide to Patient Empowerment. You should also discuss any new treatment with your doctor.

Related Resources:

Sources:

"Heartburn Or Gastroesophageal Reflux Disease (GERD)" American College of Gastroenterology

"Information You Can Stomach - Heartburn and GERD FAQ." The American College of Gastroenterology

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Preventing Nighttime Heartburn

Nearly eight in ten heartburn sufferers experience symptoms at night. If you suffer from nighttime heartburn, you may not realize that what you do during the day and how you sleep at night can have a big impact on whether or not you suffer from nighttime heartburn.

Here are several tips to help you feel better and get a good night's rest that is free of heartburn:

Lying flat allows stomach contents to press against the Lower Esophageal Sphincter (LES). Also, having the head higher than the stomach allows gravity to keep stomach contents where they belong.zSB(3,3)Studies have shown that this position aids digestion and helps with the removal of stomach acid. Sleeping on the right side has been shown to worsen heartburn. Lying down with a full stomach can cause stomach contents to press harder against the LES, increasing the chances of refluxed food. Clothing that fits tightly around the abdomen, such as tight belts and waistbands, will squeeze the stomach, forcing food up against the LES, and cause food to reflux into the esophagus. Chewing gum can provide short-term heartburn relief by stimulating the production of saliva, which dilutes and flushes out stomach acid. More importantly, saliva can actually neutralize stomach acid. Some people enjoy a before-bed cigarette. Nicotine, however, can weaken the LES. Smoking also stimulates the production of stomach acid. Alcohol increases the production of stomach acid and relaxes the LES. If you are overweight, pressure of excess weight can increase the chance stomach acid will back up in to your esophagus.zSB(1,2)Antacids will work very quickly on heartburn you may be experiencing before you go to bed. If you are taking an antacid more than once or twice a week, you should see your doctor about another treatment plan.

Stress may lead to an increase in stomach acid production. It is also known to lead to behaviors that can trigger heartburn, such as overeating.

Sources:
"Nighttime Heartburn" The American Gastroenterological Association. Paraesophageal Hiatal Hernia28 May 2008.

American Journal of Gastroenterology, "Updated Guidelines for the diagnosis and Treatment of Gastroesophageal Reflux Disease." The American College of Gastroenterology. Paraesophageal Hiatal Hernia28 May 2008.

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Can Chewing Gum Ease Heartburn

Answer:
Chewing gum is known to stimulate the production of saliva. But how will this help with heartburn?

Previous studies have shown that chewing sugarless gum after meals can help prevent cavities by lowering acid and sugar levels in the mouth. In an effort to see if chewing gum could also help with acid reflux, researchers at Britain's Kings College in London tested their theories on 21 volunteers in 2005. Over the span of two days, the volunteers ate two high-fat meals, one each day. After one of the meals the volunteers would chew gum for 30 minutes after the meal, and after the other meal they didn't chew any gum. For two hours after each meal researchers measured the levels of acid in each volunteer's esophagus. The researchers then compared the results from the time after meals when gum was chewed, and from the time after those meals when gum was not chewed. The results of that study showed that chewing gum after a meal reduced acidity levels in the esophagus.

Chewing gum or sucking on a lozenge for 30 minutes after meals increases the production of saliva. And because saliva is alkaline, it can help neutralize the acid. Saliva can also relieve heartburn by bathing the esophagus and lessening the effects of acid refluxed into the esophagus by washing it back down to the stomach.

While the results of various studies support chewing gum to reduce the effects of acid reflux, it is important to remember that it may not work for everyone. In particular, chewing gum or sucking hard candy may lead to swallowing excess air. Swallowing air, in turn, can result in bloating and an increase in flatulence. It is important, therefore, to discontinue chewing gum or sucking hard candy if swallowing air becomes a problem for you.

Carol Ann Rinzler, Ken DeVault, MD. Heartburn & Reflux for Dummies. Hoboken, NJ: Wiley Publishing, Inc., 2004.

Anil Minocha, M.D., Christine Adamec. How to Stop Heartburn: Simple Ways to Heal Heartburn and Acid Reflux. New York, NY: John Wiley & Sons, Inc., 2001.

"Digestive Health Tips: 10 Tips on Belching, Bloating, and Flatulence." American College of Gastroenterology. 15 May 2008

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10 Heartburn Myths

Myth #1: "I cause my heartburn."
There are many lifestyle habits and certain foods and beverages that can worsen your heartburn symptoms. However, heartburn is a medical condition with biological causes. Even with changes in lifestyle and eating habits, the condition is still there, and you may still experience heartburn. This fact makes itself known the first time you try eating that spicy food again.

Myth #2: "Heartburn can be cured with a bland diet."
A bland diet isn't bad for heartburn sufferers. In fact, it may make them feel better. But the bland diet alone will not cure heartburn caused by Gastroesophageal reflux disease, or GERD.

Myth #3: "Heartburn is only caused by excess acid."
The amount of acid in the stomach of a GERD sufferer is usually normal. The problem comes from the fact that the acid is in the wrong location. Instead of staying in the stomach, it moves into the esophagus. So why do physicians give you medication to reduce stomach acid when excess acid isn't the problem? This is because there is a lack of drugs that effectively treat the underlying factors that cause the acid reflux.

Myth #4: "Acid reflux only causes problems in my esophagus."
While heartburn caused by acid reflux into the esophagus is the most well-known symptom of GERD, it isn't the only effect on the body. Another important conditions that may be caused by, or worsened by, acid reflux is asthma. Recent studies indicate that not only can GERD cause or exacerbate asthma, but that asthma and asthma medications may in return cause or aggravate GERD. Individuals may also experience hoarseness caused by irritation from acid reflux into the throat or around the vocal cords, or a chronic cough and sore throats.

Myth #5: "Heartburn is caused by stress."
While stress can worsen heartburn, it is rare for it to be the cause of heartburn. But extreme physical stress, such as that experienced by individuals gravely ill or severely injured, can cause ulcers to develop that's accompanied by heartburn.

Myth #6: "Nothing can be done to help my heartburn."
You can help your heartburn. Treatment can include prescription medication, over the counter remedies, lifestyle and diet changes. For further information, you can read Preventing Heartburn and Safe Foods and Foods to Avoid. You can also keep a Heartburn Record to find out what might be triggering your heartburn.

Myth #7: "I feel worse when I eat certain foods because they are acidic."
Some acidic foods, such as orange juice, do cause problems for GERD sufferers, but it isn't because of the acid content. Even nonacidic orange juice causes problems for them. Since some foods do cause heartburn for GERD sufferers, so it's important to keep a food log or diary to find out what foods trigger your heartburn.

Myth #8: "Nighttime heartburn sufferers must sleep sitting up."
A study conducted by the Graduate Hospital in Philadelphia found that sleeping on you left side is the best way to avoid nighttime heartburn. Sleeping on your right side may increase your heartburn symptoms because the acid takes longer to clear out of your esophagus when you lay on your right side. While sleeping on your back can allow acid to slip back into your esophagus more often, sleeping with your head elevated, such as on a wedge pillow, will allow gravity to keep the acid in your stomach.

Myth #9: "If I take a medication to suppress stomach acid, I won't be able to digest my food."
While our bodies produce acid to help digest food, other substances in the stomach also help to break down the food. These are called enzymes. And even if you take a medication, such as proton pump inhibitors, that works to significantly reduce the production of acid, enough acid is still produced to aid in normal food digestion.

Myth #10: "Heartburn isn't a serious condition."
While heartburn is common, with nearly 60 million American adults suffering from heartburn at least once a month, it is certainly not something to be taken lightly. Chronic heartburn can have a serious impact on an individual's life. It can be a symptom of a more serious condition, gastroesophageal reflux disease or GERD. Also, if chronic heartburn isn't treated, it can lead to serious complications, including Barrett's esophagus , erosive esophagitis, esophageal strictures, and even esophageal cancer.

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Risk Factors for Heartburn

A risk factor is something that increases your chances of getting a disease or condition. The same is true with heartburn. Some of the risk factors for heartburn may be beyond our control, such as another medical condition. Other factors, such as certain lifestyle habits, can be modified to help reduce the occurrence of heartburn symptoms.

What increases your risk of suffering from heartburn?

Being overweight (obesity)
While researchers are still studying exactly how obesity increases the risk of heartburn, they do state that it is biologically possible. Excess body fat pushes on the stomach, increasing gastric pressure. Also noted in obese patients are decreased lower esophageal sphincter (LES) pressure and impaired gastric emptying. Each of these can contribute to an increase in heartburn occurrence.

Being pregnant
You can experience heartburn duing pregnancy because of increased levels of hormones in your body while pregnant can soften the ligaments that normally keep the lower esophageal sphincter (LES) tightly closed. If the LES relaxes at inappropriate times, food and stomach acids can reflux back up into your esophagus and throat. Also more pressure is put on your stomach as your body changes and your baby grows. This, in turn, can force stomach contents through the LES and into your esophagus.

Smoking
Smoking stimulates the production of stomach acid. It can also weaken and relax the lower esophageal sphincter (LES). Smoking has also been shown to slow the production of saliva. Saliva is one of your body's defenses against damage to the esophagus. Saliva even has acid-neutralizing chemicals called bicarbonates. Research shows that the saliva of smokers contains smaller amounts of bicarbonates, thus reducing the ability of the saliva to neutralize the acid. Saliva also bathes the esophagus and lessens the effects of acid that has refluxed up from the stomach, and helps wash the acid down to the stomach.

Drinking alcohol
Alcohol increases the production of stomach acid, and relaxes the LES. Alcohol also makes the esophagus more sensitive to stomach acid. Alcohol can lead to the development of peptic ulcers and interfere with the healing of ulcers already present.

Eating certain foods
Some foods can increase the odds of having heartburn. These include: Fried foods Fatty foods Citrus fruits (such as oranges) Tomatoes and tomato-based products (such as tomato sauce, tomato paste, many spaghetti sauces) Coffee Alcoholic beverages Citrus fruit drinks (such as orange and grapefruit) Chocolate Peppermint Pepper

Having a hiatal hernia
A hiatal hernia can weaken the (LES) and cause reflux. It can also result in the retention of acid and other stomach contents above the opening in the diaphragm, where the esophagus connects with the stomach (hiatus), and can result in this being easily refluxed into the esophagus.

Having a peptic ulcer
A peptic ulcer is a sore or lesion that forms in the lining of the stomach or duodenum. These ulcers can cause a gnawing or burning pain in the abdomen between the breastbone and navel. There can also be acid reflux, the sensation of acid backing up into the throat.

Having gastroparesis
Gastroparesis, also called delayed gastric emptying, is a disorder in which the stomach takes too long to empty its contents. It often occurs in people with type I diabetes or type II diabetes. Gastroparesis happens when nerves to the stomach are damaged or stop working. The vagus nerve controls the movement of food through the digestive tract. If the vagus nerve is damaged, the muscles of the stomach and intestines do not work normally, and the movement of food is slowed or stopped. This delayed stomach emptying can increase gastric pressure, which can lead to heartburn.

Sources:

"Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD)." NIH Publication No. 07–0882 May 2007. National Digestive Diseases Information Clearinghouse - National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health. 26 Jun 2007.

Oliveria SA, Christos PJ, Talley NJ, Dannenberg AJ, "Heartburn risk factors, knowledge, and prevention strategies: a population-based survey of individuals with heartburn" 1999 Jul 26;159(14):1592-8. National Center for Biotechnology Information - U.S. National Library of Medicine. 26 Jun 2007.

Howard Hampel, MD, PhD; Neena S. Abraham, MD, MSc(Epi); and Hashem B. El-Serag, MD, MPH, "Obesity and the Risk for Gastroesophageal Reflux Disease and Its Complications." 2 August 2005 | Volume 143 Issue 3 | Pages 199-211. Annals of Internal Medicine - The American College of Physicians. 26 Jun 2007.

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Why Heartburn Happens

Heartburn is that burning sensation in the middle of your chest you can get after a meal. It's a common condition affecting more than 40 percent of all Americans (approximately 108 million people) at least once a month.

Not everyone, however, suffers from heartburn, even when they eat spicy foods. For millions of people, however, heartburn can be a sign of a chronic condition.

Anyone can have occasional heartburn, such as after eating a spicy meal. You can manage this type of heartburn by following these prevention tips for occasional heartburn. Frequent and recurring heartburn, however, may be a symptom of a more serious condition: Gastroesophageal Reflux Disease, or GERD.

GERD is a disease in which acid from the stomach flows back (or "refluxes") into the esophagus, which can cause irritation and damage to the lining of the esophagus. Some degree of acid reflux is normal, and typically occurs after meals. Episodes are usually brief, and cause no symptoms. Frequent symptoms, such as heartburn and regurgitation, are an indication that potential injury to tissues has occurred from longer and more frequent acid exposure than normal. In general, damage occurs because of the following reasons: stomach contents are refluxed too frequently, the contents of the stomach are too acidic, or the contents cannot be cleared from the esophagus fast enough. For more information, please read about GERD causes, diagnosing GERD, GERD treatment, and complications of GERD.

Heartburn can occur for a number of reasons. These include what you eat, some medications you may take, lifestyle habits you have. Being aware of what the triggers can be will help you with controlling the heartburn. There are certain foods that can worsen heartburn symptoms. Some foods can weaken the lower esophageal sphincter (LES), allowing stomach contents to flow up into the esophagus, while other foods will increase the production of stomach acid. The foods that most often trigger heartburn are fried, fatty, or spicy foods. There a other foods heartburn sufferers should avoid, along with foods that are safe for most heartburn sufferers. It isn't just food that can cause heartburn. Sometimes it's the medications we take to treat other conditions that can be the culprit. Some medications can cause heartburn by relaxing the LES, allowing stomach contents to reflux back up into the esophagus. Some of these include some of the medications used for the treatment of asthma, chronic pain, antidepressants, and heart-related conditions. You can read this list of medications that can trigger heartburn. The chances of heartburn occurring can increase because of our lifestyle habits -- what we do and how we do it. Heartburn symptoms can often be relieved if sufferers make a few lifestyle changes. These include when we eat, when and how we sleep, and what daily activities should be avoided. For a list of lifestyle changes for heartburn prevention, please read this article. There are several medical conditions, including GERD, where heartburn can be a symptom. These include:

Sources:
"Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD)." NIH Publication No. 07–0882 May 2007. National Digestive Diseases Information Clearinghouse (NDDIC). 8 Aug 2007

"Is it just a little HEARTBURN or something more serious?." American College of Gastroenterology. 8 Aug 2007

"Heartburn and GERD FAQ." American College of Gastroenterology. 8 Aug 2007

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