What is heartburn?

 
Illustration of heartburn woman with flames on chest
 

This post was written by our clinic dietitian, Annabel Leather.

What is heartburn?

Heartburn, or acid reflux, is a common digestive disorder. The stomach produces gastric acid which can travel back up the food pipe (oesophagus), towards, or into the mouth. This causes a burning sensation in the chest. Heartburn has nothing to do with the heart itself, but due to the location of the burning, it is referred to as heartburn.

Food triggers

There are some common foods or food groups which have been reported to trigger heartburn. These include:

  • Deep fried & high fat foods

  • Carbonated / fizzy drinks

  • Citrus fruits & juices

  • Tomatoes

  • Spicy foods

  • Chocolate

  • Caffeine – remember caffeine is found not only in coffee and tea, but also in coca-cola, chocolate and energy drinks. Try swapping to decaf varieties.

  • Alcohol - especially wine and beer or spirits that are mixed with fizzy drinks / fruit juice

  • Black pepper

How to beat it

  1. Remain sitting upright for 30-60minutes after eating.

  2. Take your time eating, chew food thoroughly & swallow slowly.

  3. Eat in a relaxed environment, try not to rush meals or eat on the go.

  4. Avoid food/drink at the extremes of temperatures.

  5. Avoid large meals by splitting foods into smaller portions e.g. 5-6 smaller meals per day.

  6. Avoid extreme hunger, as there is then a tendency to over eat or eat very quickly.

Lifestyle tips

  1. Keep stress levels in check. Consider trialling some meditation & breathing exercises daily.

  2. Stop smoking as this worsens reflux.

  3. Avoid tight clothing such as tight jeans, a tight bra or a belt around your stomach.

  4. Aim to allow at least 3 hours between your last meal & bedtime.

  5. Elevate your head by 15-20cm with a few pillows whilst you sleep.

  6. If you are getting reflux whilst sleeping, try to sleep on your left side which can reduce the acid being pushed back up the food pipe.

Next steps

You can get over the counter medicines (antacids) which can help neutralise your stomach acid. If symptoms do not improve, consider speaking to your GP.

If you are suffering & need help reviewing your diet, book in to speak to a dietitian at the KC Nutrition Clinic with either Kaitlin or Annabel.

Kaitlin ColucciHeartburn, Acid reflux