Managing
Heartburn with Diet
Most of us have
experienced occasional
heartburn, often
after a big or spicy
meal. What we experience
-- called gastroesophageal
reflux or reflux
esophagitis
-- occurs when acid
stomach contents
back up into the
esophagus or throat.
Symptoms vary greatly,
but may include
pain just below
the sternum (breastbone),
as well as feelings
of fullness and
pressure. Reflux
is also sometimes
associated with
other gastrointestinal
symptoms such as
regurgitation, bloating
and dyspepsia (indigestion).
Symptoms can vary
in intensity and
can last for several
hours.
What can you do
to minimize heartburn?
The most logical
approach is to avoid
those foods that
cause you discomfort.
Foods commonly associated
with heartburn include:
- High-fat, fried
and rich foods
- Coffee and other
caffeine-containing
drinks
- Alcohol
- Carbonated beverages
(such as soda)
- Citrus fruit
and juice, including
orange, grapefruit,
lemon and pineapple
- Vegetable juices
- Spicy foods,
especially dishes
made with paprika,
vinegar, and chili
or jalapeno peppers
- Tomatoes and
tomato products
- Peppermint and
spearmint
- Chocolate
If you need to,
experiment with
different foods
to determine what
foods are problematic,
then avoid only
the troublesome
ones.
In addition, try
the following tips
to prevent or relieve
your heartburn symptoms:
- Eat small,
frequent meals.
Instead of eating
three large meals,
try to eat six
times a day, dividing
food into three
smaller meals
and three snacks.
- Drink only
a small amount
of liquid at mealtime;
get the fluids
you need by drinking
water or other
liquids throughout
the rest of day.
- Eat enough
fiber-containing
foods (fruits,
vegetables and
whole-grain foods)
to avoid constipation.
- Avoid chewing
gum and smoking
immediately after
a meal.
- Stay upright
when eating
and don't lie
down for at least
two hours after
a meal.
- Don't eat
within three hours
before bedtime.
Consider elevating
the head of your
bed.
- If you're overweight,
talk to your
physician or dietitian
about a healthy
weight loss plan.
Most important,
if your heartburn
symptoms don't respond
to self-treatment
-- or they increase
in frequency and
severity -- contact
your physician for
a thorough medical
evaluation. The
pain could indicate
a more serious problem.
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