Identifying Foods that Trigger Heartburn: Common Culprits and Prevention Tips

What is heartburn?
Heartburn occurs when stomach acid rises into the esophagus, causing a burning sensation in the chest and throat. This discomfort often follows meals and can last for hours. It's common but manageable with over-the-counter antacids. Also called acid reflux or indigestion, frequent heartburn may indicate gastroesophageal reflux disease (GERD). If persistent, consult a healthcare professional to prevent complications.

Foods that can trigger heartburn
While food provides essential nutrients, some items are known to cause discomfort. Common triggers include:

Raw onions and black pepper, which increase stomach acid production and can worsen reflux.

Chocolate, due to high fat content and increased serotonin levels that promote inflammation.

Citrus fruits like oranges and limes, especially in juice form, which contain acidity that may harm sensitive individuals.

Stimulating drinks such as coffee, tea, and soda, which relax the esophageal sphincter and promote acid flow.

Peppermint and tomato-based products, including ketchup and sauces, which can cause internal acid buildup.

Alcoholic beverages, particularly red wine, known to relax the esophageal sphincter and trigger symptoms.

Fried and greasy foods, similar to those causing obesity, are also major culprits.

High-fat dairy products like cheese, butter, and margarine contribute to acid production.

Fatty cuts of meat that promote inflammation and discomfort.

Practical prevention tips
Being aware of trigger foods can help reduce heartburn episodes. Consider the following guidance:

Eat smaller, more frequent meals rather than large portions to prevent stomach overload.

Avoid consuming food close to bedtime; allow at least 2 hours for digestion before lying down.

Opt for a diet rich in vegetables, oats, non-citrus fruits, egg whites, and ginger for soothing effects.