Heartburn isn’t fun to talk about, but it does affect nearly everyone. But while many opt for over-the-counter antacids or prescription meds to keep acid reflux pain at bay, this is an unsustainable solution that could have unfortunate effects on your digestive tract. Here are some common heartburn triggers and natural ways to prevent and stop it.
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What Is Heartburn?
Heartburn, also known as acid reflux, is a painful sensation that occurs when the lower esophageal sphincter, which opens and closes to allow the passage of food into the stomach, becomes weakened, thus allowing the contents of the stomach to flow back up when you’re no longer eating.
This can happen for several reasons. For many, frequent heartburn occurs simply due to an imbalance in stomach acid. In a healthy digestive tract, the presence or absence of acid tells the sphincter when to open or close. As soon as the acid balance is out of whack, the sphincter loses its ability to know when to open and close.
If acid production is too high or too low causes acid reflux. In other words, when you reach for over-the-counter remedies like Tums or Alka-Seltzer – both of which are alkaline compounds – you may be exacerbating the problem.
Instead of merely treating symptoms, a better course of action is to modify your diet and lifestyle to keep heartburn from arising in the first place. However, if you experience frequent heartburn, check with your primary care physician to rule out a more severe condition like GERD.
Here are a few heartburn triggers in your diet that you might want to reduce or swap.
1. Greasy and Fatty Foods
Fat takes longer to digest than many other compounds in food, increasing the pressure on your digestive system. Deep-fried foods, fatty cheeses, and meats are all common causes of heartburn.
2. Garlic
While many people can consume garlic with no problems, it is one of the most frequent causes of heartburn. Evidence shows that the sprout of this allium is what causes acid reflux. It is, however, interesting to note that while garlic can cause acid reflux for some, it can actually improve symptoms in others, thanks to its antimicrobial properties.
3. Acidic Foods
It’s no surprise that acidic foods can cause acid reflux in some. Those for whom too much acid is the problem, causing their heartburn, will only see the problem worsen when consuming acidic foods like tomatoes, citrus fruits, and coffee.
4. Spicy Foods
Spicy foods can irritate the lining of the esophagus, contributing to heartburn for some, but it’s interesting to note that several scientific studies looking at the link between spicy foods and heartburn have been unable to prove a connection.
5. Alcohol
Alcohol relaxes the esophageal sphincter, thus exacerbating symptoms of heartburn or acid reflux. Add to this the fact that many forms of alcohol–like wine or mixed drinks–are also acidic, and it’s no surprise that alcohol can make heartburn worse.
6. Large Meals
Large meals can be more difficult to digest and more taxing on the digestive system, so if you tend to experience frequent heartburn, transitioning to smaller meals may be helpful.
7. Packaged or Processed Foods
Packaged and processed foods are often high in salt and fat, both of which can produce more acidity in the stomach and increase symptoms.
Try: Apple Cider Vinegar
Touted high and low as a superfood in natural health circles, apple cider vinegar is a great way to prevent or even reduce symptoms of heartburn by restoring the balance of acid in the digestive tract. Naturopathic physician Ralph Esposito recommends drinking a combination of two tablespoons of apple cider vinegar with five ounces of water to balance intestinal pH and ward off symptoms.
Try this certified organic and unpasteurized Bragg Apple Cider Vinegar is a great natural heartburn deterrent. A two-pack of 16-ounce bottles is only $11, or you can get a 128-ounce bottle for $29.
Try: Ginger
Whole ginger or ginger tea can aid with digestion, soothe the stomach, and even strengthen digestive muscle tone, according to Michelle Davenport, PhD, RD. “It keeps that lower esophageal sphincter (connection between stomach and esophagus) tight so that acid can’t come up,” she tells The Thirty.
Try this certified organic Traditional Medicinals Ginger Root Tea. A box of 16 bags is only $5.
Try: Licorice Powder
Licorice powder is another great option for natural heartburn relief. This powder stops heartburn by increasing mucus production, which protects the stomach and esophagus from acid. A 2017 study on 58 people, some having GERD, found that licorice powder had a positive effect on their heartburn symptoms1.
Another natural heartburn deterrent is this certified organic and additive-free licorice.
Try: Bitters
Try bitters before meals to keep heartburn at bay. The best ones are from natural ingredients like dandelion, artichoke leaf, and yellow dock. These natural ingredients help prepare the GI tract for food and strengthen the digestive system.
We like organic Urban Moonshine Digestive Bitters at $28 for 2 fl oz.
Try Urban Moonshine’s bitters, the best one for heartburn being Calm Tummy Bitters. Grab this 2-ounce bottle for only $28.
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