Food to avoid and 5 tips to ward off Heartburn

Ankita Gurung
Ankita Gurung

Ever happened that you overate before bed and there is a pain and burning in your chest area. That’s a common symptom of heartburn. It is something that should be taken seriously and should be taken care off.

What is heartburn?

Heartburn is something that actually doesn’t effect heart. It is also known as acid reflux. Generally occurs when the muscle of your lower esophagus doesn’t work right . It is a burning sensation in the chest and not in heart. This causes food and acids from the stomach to flow back or reflux into your esophagus. Heartburn may occur due to several reason. Some of the common reasons are stress, anxiety, pregnancy, overeating , exercising on a full stomach, obese or overweight. It can last from few minutes to several hour. And often feel worse after eating or laying down immediately after eating.


Common symptoms of heartburn are –

  • Burning pain in the chest at night usually occurs after eating. And may occur at night .
  • Pain that becomes worse when lying down or bending down.
  • Very bitter, sour, salty and acidic taste in mouth.
  • A burning feeling in your throat
  • Difficulty swallowing.

Food to avoid in case of heartburn-

Avoid food and drinks that can trigger heartburn and can make it worse . The food to avoided specifically are –

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  • Onions
  • Peppermint
  • Brownies
  • Regular corn and potato chips
  • Creamy and oily salad dressing
  • Citrus fruits and juices
  • Tomatoes
  • Fatty Food
  • Spicy Food

Here are 5 tips to measure heartburn and to control it.

  1. Avoid eating food just before bed : The most reason you might be having a heartburn is consumption of food just before bed. Always eat your meal 2- 3 hours ahead before going to bed. This will allow the food to digest . And it makes the stomach empty before you lie down. This will help reduce the risk of heartburn.
  2. Quit Smoking: We all know smoking is injurious to health not only for lungs. But for your entire body. And yes it is one the main reason for heartburn as well. Tobacco can extend the time it takes for acidic foods to leave the esophagus. The nicotine in cigarettes can weaken a part of your body called your lower esophageal sphincter. As difficult bit may sound but quitting smoking can actually help control heartburn. It not only reduce the risk of heartburn . But will also improve your overall health.
  3. Lose that extra kilos: One of the common reason you may be suffering from heartburn is that you are obese. Maintaining a healthy weight, following a proper diet will help you relax from the pain of heartburn. Balance food and not too much junk can help you reduce weight along with exercise.
  4. Keep it moving : Exercising at least 30 minutes a day can actually help reduce heartburn. It not only helps you to achieve your weight loss goals. But also stomach acid clear more efficiently. It can help you reduce your stress and help you solve many other health problems.
  5. Watch your portion: Keeping a track of your portion can help you reduce the risk of heartburn. Avoid overeating and eat smaller meals through out the day. Instead of eating 3 large meals you can eat 5 small meals. Too much food in your stomach at one time can exacerbate symptoms. Also keep a record book to record your heartburn rate and to make a note of what can trigger it. These will help you to control your heartburn and reduce pain.

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