Some foods, such as citrus fruits, spicy sauces or fatty foods, can cause heartburn due to their ability to relax the esophageal sphincter, thus facilitating acid reflux into the stomach.
Some foods, particularly citrus fruits, tomatoes, or very spicy dishes, contain acidic or irritating substances that can upset the stomach. These substances increase gastric acidity and irritate the mucosa, causing a burning or irritating sensation. It also worsens when the acidity rises into the esophagus, which is not protected like the stomach. In short, these foods exacerbate discomfort by promoting acid reflux and directly irritating sensitive digestive tissues.
Fatty foods slow down digestion; they stay in the stomach longer and put more strain on your digestive system. As a result, the stomach fills up and expands for a longer time, increasing the pressure towards the esophagus. This pressure pushes your gastric contents, which can be very acidic, upwards: this is the infamous reflux. Additionally, a meal high in fat can temporarily weaken the lower esophageal sphincter (the kind of valve between the stomach and esophagus), causing it to lose its natural tightness. Less effective, this muscle then allows more acidity to rise, resulting in those unpleasant burning sensations.
The caffeine found in coffee, tea, or sodas acts as a stimulant that increases gastric acid secretion in your stomach. As a result, there is an increased risk of experiencing that unpleasant burning sensation rising up to the throat. Chocolate (unfortunately!) contains a substance called theobromine, which relaxes the small muscle at the entrance of your stomach (the lower esophageal sphincter). When this muscle relaxes a little too much, your meal can rise back up into the esophagus, causing those acid reflux episodes you'd prefer to avoid. With these foods, it's not just acidity that's at play, but also their particular ability to directly affect that famous barrier muscle.
The lower esophageal sphincter is a kind of valve that separates the esophagus from the stomach. Normally, it stays tightly closed to prevent gastric acid from flowing back up. However, certain foods make its job harder by causing it to relax, and that's when the trouble starts. For example, peppermint, alcohol, or certain citrus fruits can relax it a bit too much. The result: gastric acid flows back up more easily, and voilà, heartburn guaranteed. Even if you think a little peppermint digestif after a meal will help your digestion, it could actually worsen the burning sensation. The same nasty trick is played by some carbonated drinks and certain spicy foods that disrupt this essential sphincter.
Eating too quickly, swallowing without properly chewing, or taking large portions can contribute to heartburn. When we eat rapidly, we swallow more air, which can increase the pressure in the stomach. The same happens when we stuff ourselves with large quantities; the stomach becomes too full, the pressure rises, and facilitates gastric reflux. Lying down or reclining immediately after eating also plays a role: being in a horizontal position allows gastric acid to more easily flow back up into the esophagus, causing that unpleasant burning sensation. Finally, skipping meals or eating at irregular times disrupts the stomach's balance and makes it more susceptible to issues like heartburn.
Chewing gum can temporarily reduce heartburn sensations because chewing stimulates saliva production, which naturally neutralizes acidity.
Although milk can sometimes relieve heartburn in the short term, regular consumption may paradoxically stimulate increased gastric acid production, worsening the symptoms.
There are certain surprising foods, such as peppermint, which, although commonly used to soothe digestive pain, can promote the relaxation of the lower esophageal sphincter and trigger heartburn.
Stress, although not a food, seriously impacts the digestive system by increasing gastric acid production. Adopting relaxation techniques can help prevent episodes of heartburn.
Some positions, such as lying down immediately after eating, promote acid reflux and heartburn because they facilitate the ascent of gastric contents into the esophagus. Therefore, waiting at least one to two hours after meals before lying down can help reduce these symptoms.
Sure! Here’s the translation: "Yes. Certain foods such as bananas, oatmeal, ginger, or plain yogurt can help soothe gastric acidity or protect the esophageal mucosa by reducing irritation, thereby helping to relieve some mild heartburn. However, their effectiveness varies from person to person."
During pregnancy, hormonal changes lead to a relaxation of the lower esophageal sphincter. Additionally, the pressure of the growing uterus on the stomach facilitates acid reflux, explaining the increased frequency of heartburn in pregnant women.
Sure! Here’s the translation: "Yes. Eating more moderate amounts in several small portions rather than large meals spaced out reduces pressure on the stomach and limits the risk of reflux. Similarly, avoiding very late meals also helps to decrease the frequency and intensity of heartburn."
It is advised to avoid acidic foods such as tomatoes, lemons, or vinegar, as well as fatty, spicy, or caffeine- and chocolate-rich foods. These foods can worsen heartburn by increasing gastric acidity or relaxing the lower esophageal sphincter.
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