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 Heartburn happens when your stomach acid comes up your throat. It is also called acid reflux or gastroesophageal reflux, but it is a symptom of these conditions. Ongoing acid reflux that doesn’t get better or interferes with your life is called gastroesophageal reflux disease, or GERD. This condition can lead to serious damage and a disease called Barrett's esophagus. Symptoms of heartburn include:
Food moves from your mouth to your stomach through your esophagus. When you swallow, a valve between your esophagus and stomach, called the lower esophageal sphincter, opens and lets food into your stomach. If the valve becomes weak, stomach acid can flush back through this valve. Pressure on your stomach during pregnancy or obesity and smoking can weaken the valve. Some herbs like spearmint and peppermint can cause the valve to relax, which can cause heartburn. Other things can trigger heartburn, including:
Making changes to your diet is a great way to help ease heartburn. You can start by avoiding foods that are likely to worsen your symptoms and then add in other nutritious foods. There are no specific diets for acid reflux, but these top 10 heartburn foods might help: Oatmeal High fiber foods keep you feeling full for longer. This can stop you from overeating, which might trigger heartburn. Fiber-rich diets have also been linked to lower acid reflux risk. Eating whole grains like oatmeal and whole grain rice can help. Sweet potatoes Root vegetables like sweet potatoes are great sources of fiber and complex carbohydrates. Try roasting, grilling, or broiling sweet potatoes with other root vegetables like beets and carrots. Roasting brings out sweeter flavors and avoids frying, which can trigger heartburn. Make sure to leave out the garlic and onions, which can be irritating. Ginger Ginger is well known for its soothing digestive effects. It can help with gas, nausea, and bloating, and it’s anti-inflammatory, which can help soothe an irritated digestive system. If you normally enjoy coffee, try switching to ginger tea. You can add a slice of fresh ginger to a mug of hot water. Melons Fruits are part of a healthy diet, but citrus fruits can trigger heartburn. Instead, focus on eating watery fruits like watermelon, cantaloupe, and honeydew. Extra water can help dilute stomach acid and ease your symptoms. Chicken broth If your throat is sore and irritated from acid reflux, you might need to eat soft and watery foods for a while. Broth-based soups and chicken broth can be soothing and the extra water can dilute stomach acid. Make sure it’s not too hot so it doesn’t burn your sore throat. Fennel Fennel is a low-acid vegetable and is known for its anti-inflammatory and soothing digestive effects. Traditional cultures often eat fennel or drink fennel tea for nausea, gas, stomachaches, and gastritis, or inflammation in the stomach lining. It’s sweet and crunchy with a mild licorice taste and is rich in fiber. Non-fat milk People often say you should drink milk if you have heartburn, but it’s important to pay attention to the fat content in milk and dairy products. Fatty foods take longer to digest and can delay stomach emptying, which can trigger acid reflux. At the same time, non-fat milk can act as a temporary barrier between your stomach lining and your stomach acid. This can ease your symptoms right away. Make sure to drink non-fat milk and dairy products. Fresh herbs Spicy foods can trigger heartburn, but heartburn doesn’t mean you have to sacrifice taste. While eating bland meals can help if you have a lot of irritation, you can try using fresh herbs instead of hot spices. These can add plenty of flavor to your meal without bothering your stomach. Try parsley, basil, or rosemary. Olive oil Since fatty foods can trigger heartburn, it’s important to avoid a high-fat diet and switch to healthier fats. Animal fats like lard and butter are high in saturated fats. Swap these for plant-based fats like olive, sunflower, or avocado oil. Lean meats Meat is also high in saturated fat. Switching to lean meats can help lower the amount of fat you’re eating and help heartburn. Poultry and fish are also great options and good sources of protein.
If you’ve tried changing your diet but your heartburn isn’t getting better, it’s time to see your doctor. Talk to your doctor about medications and other changes you might need to make.
Medically Reviewed on 10/9/2021 SOURCES: BioMed Research International: "Foeniculum vulgare Mill: A Review of Its Botany, Phytochemistry, Pharmacology, Contemporary Application, and Toxicology." Canadian Society of Intestinal Research GI Society: "Diet and Gastroesophageal Reflux Disease." Cedars Sinai: "Esophageal Soft Food Diet Guidelines," "Heartburn and Acid Reflux: What You Need to Know." Food & Function: "A review of the gastroprotective effects of ginger (Zingiber officinale Roscoe)." Harvard Medical School Harvard Health Publishing: "What to eat when you have chronic heartburn." Harvard T.H. Chan School of Public Health: "Types of fat." JOHNS HOPKINS MEDICINE: "GERD Diet: Foods That Help with Acid Reflux (Heartburn)." Mayo Clinic: "Heartburn." National Institutes of Health National Institute of Diabetes and Digestive and Kidney Diseases: "Acid Reflux (GER & GERD) in Adults." NHS: "Indigestion." University Hospitals: "The Best and Worst Foods for Acid Reflux." World Journal of Gastroenterology: "Fiber-enriched diet helps to control symptoms and improves esophageal motility in patients with non-erosive gastroesophageal reflux disease."
Heartburn is actually just another name for gastroesophageal reflux (GERD), or acid reflux for short. People call acid reflux "heartburn" because it literally feels like your chest is on fire, says Matthew Bechtold, MD, a gastroenterologist at University of Missouri Health Care. "Heartburn is the common term people use because they feel a burning sensation in the chest, but it's really acid reflux coming up from your stomach into your esophagus and causing pain," he explains. But it's not just a burning sensation. According to Dr. Bechtold, people with acid reflux may also:
As for why this happens, there's a few reasons. Dr. Bechtold says that certain foods can relax the lower esophageal sphincter, allowing reflux to be brought back up into the esophagus more easily. Those foods, according to Rudolph Bedford, MD, a gastroenterologist at Providence Saint John's Health Center in Santa Monica, California, are a trifecta he calls the "three big sins": "Caffeine, chocolate and alcohol—especially red wine—will all relax the lower esophageal muscles and allow acid to come back up," he explains, adding that spicy foods and acidic foods such as tomatoes and citrus fruits are also common culprits. Luckily, there are also foods to help you combat heartburn by either preventing it or helping to relieve it. Here, 11 foods you might want to consider adding to your diet to help cool the burn.
Mizina/Getty Images Yeah, oatmeal is kind of boring, but that's also what makes it a good choice for heartburn. Dr. Bedford recommends waking up to a bowl of easily-digested oats for a reflux-free day. Maya23K/Getty Images Dr. Bedford recommends ginger as a dietary treatment for heartburn, and for good reason: It has a long history of medicinal use for digestive issues (hands up if you've ever chugged ginger ale to fight off an upset stomach). You can incorporate ginger into your diet no matter your personal preference: sliced or grated fresh into recipes, steeped in hot water for tea, or chewed on like candies. Getty Images You know aloe vera gel is good for your skin when it's sunburned, but have you ever considered drinking aloe vera juice to relieve the burn of acid reflux? Dr. Bedford says many patients report finding it helpful. Some people get super Pinterest-y and blend up aloe juice or smoothies at home, but you can also save time and effort by grabbing the pre-made stuff at most health food stores. Vesna Jovanovic / EyeEm/Getty Images Bananas are a smart, low-acid choice for getting your daily recommended serving of fruit, says Dr. Bedford. (You could really stack the deck in your favor by topping your oatmeal with some sliced banana.) tvirbickis/Getty Images Just like bananas, melons are also low in acid, says Dr. Bedford. Reach for honeydew or cantaloupe instead of other fruit staples like grapefruits or oranges, which could aggravate your already-sensitive tummy. vkuslandia/Getty Images Put down the big, greasy steak. Dr. Bedford says to choose lean meat options—like chicken and turkey without the skin or 90/10 ground beef—to avoid feeling like your chest is on fire after a meal. AlexRaths/Getty Images You've got a lot of options when it comes to reflux-friendly seafood: shrimp, lobster, clams, fillet of sole. You also have a lot of options for cooking said seafood—you can grill, bake, or saute it. The only thing you shouldn't do? Fry it, says Dr. Bedford—the extra grease could just aggravate your heartburn. Instead, toss shellfish with some whole wheat pasta or lay a few ounces of fish on a bed of brown rice for a yummy meal that leaves you not feeling the burn. Catalina-Gabriela Molnar/Getty Images For a heartburn remedy you can grow literally right on your windowsill, plant some parsley. Just like ginger, Dr. Bedford says parsley can soothe an ailing stomach. You can mix it into recipes or smoothies, or simply chew on a few of the leaves whenever reflux strikes. fcafotodigital/Getty Images According to Dr. Bedford, bread is pretty easy on the esophagus and isn't likely to cause any discomfort. Make it even healthier by choosig a heart-whole grain option to amp up the fiber content. Plateresca/Getty Images Love avocado? You're in luck. Dr. Bedford says that healthy fats like the ones found in avocados are way better (and less likely to cause heartburn) than the kind of fat you'll find in french fries, queso, and bacon. You can also add healthy fats to your diet through reflux-friendly nuts, seeds, and eggs. The Picture Pantry/Getty Images Working more veggies into your diet can solve quite a few health problems, so it's no surprise that it works for heartburn, too. Dr. Bedford says that because vegetables—everything from leafy greens to peas and carrots—are so low in fat and sugar, there's not much in them that could trigger reflux. Basically, salads are your friend.
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What foods to eat when you have heartburn
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