Heartburn: To Eat or Not to Eat, That Is the Question

September 25, 2024

If you’ve ever had heartburn, its initial symptoms may not immediately translate to its recognition, given the increased discomfort it can cause. Its onset has been described as a feeling of burning in the chest; it may involve random coughing; and in severe cases, some even describe its sensation as what they feel is a heart attack. This feeling occurs when stomach acid flows up into the esophagus and irritates the lining of the tissue. It’s worth noting that heartburn is a symptom of acid reflux, and gastroesophageal reflux disease (GERD) is a chronic condition of acid reflux. Acknowledgement of these symptoms is the first step that should proceed with a closer look at one’s dietary intake.

There are common “trigger” foods that play a role in causing heartburn. These trigger foods may increase the risk of heartburn by means of relaxing the lower esophageal sphincter, irritating the lining of the esophagus, and may increase gastric acidity. Individual reactions do vary, and other factors that could increase the risk may also contribute, such as hiatal hernia, increased weight, or overeating. Therefore, the term “avoid” may not apply to everyone, as toleration and/or severity of symptoms should be considered. Using your phone or a food log to record symptoms may help in determining which foods may be necessary to avoid and/or limit.

Common Trigger Foods to Potentially Avoid

These are high in spices and include hot sauces, and chili peppers contain capsaicin, which may irritate the lining of the esophagus during digestion.

Oranges, grapefruits, lemons, and their juices are highly acidic and may irritate the lining of the esophagus and increase gastric acidity.

Tomatoes and products that include pasta sauce, salsa, and ketchup are acidic and may irritate the lining of the esophagus, relax the lower esophageal sphincter, and trigger heartburn.

Fried items, highly fatty foods, some cheeses, and fatty cuts of meat may slow down digestion and potentially increase the risk of heartburn.

Chocolate contains a compound called theobromine, which may relax the lower esophageal sphincter and cause heartburn.

Coffee, teas, and caffeinated soda may relax the esophageal sphincter and promote heartburn.

Expansion of the stomach caused by the gas increases gastric pressure and may increase the risk of heartburn.

Alcohol can irritate the stomach lining, relax the lower esophageal sphincter, and trigger heartburn.

These may cause irritation in the esophagus and may trigger heartburn in some individuals.

What to Eat to Potentially Manage or Prevent Heartburn

Fibrous foods can help with increasing the feeling of fullness and may reduce the risk of overeating.

Bananas, melons, apples, and pears are some examples that have a higher pH (not highly acidic) and may help with tolerating fruits without completely avoiding them altogether.

Choose lean (reduced fat) meat proteins that are grilled, baked, or air fried. Beans, peas, and lentils are a great option. Highly greasy proteins may slow down gastric emptying and increase the risk of heartburn.

Some vegetables that include broccoli, green beans, and cauliflower have a higher pH (not highly acidic) and are fibrous, which may help reduce the risk of irritation and increase satiation, respectively.

Whole grain bread, black or wild rice, or whole grain pasta are fibrous options that may prevent an individual from overeating.

Considered to be an anti-inflammatory remedy and may help reduce irritation along the lining of the esophagus.

As a dietitian, my goal is to promote a variety of food in moderation that adds value to our health while still enjoying the food we eat. Therefore, complete avoidance of specific foods isn’t my initial response when managing heartburn. Being self-aware of symptoms and noting what food items cause you heartburn is key. Is it possible that specific foods may need to be completely avoided? Yes, potentially. That should be a discussion with a healthcare provider that knows your medical history. Consulting with a healthcare professional in its early onset may help determine if other underlying factors are contributing to heartburn.

Roy Plascensia, is a registered dietitian for Baylor Scott and White at the Nicholson Clinic for Weight Loss Surgery.

ABOUT THE AUTHOR Roy Plascensia, is a registered dietitian for Baylor Scott and White at the Nicholson Clinic for Weight Loss Surgery in Plano, Texas. He completed both his Bachelor & Master of Science in Nutrition at Texas Woman’s University. He works with a group of surgeons and physician assistants in Plano and focuses on consulting with patients about bariatric surgery and weight management. As a bilingual Spanish-speaking dietitian, he’s able to meet the needs of a wider population in the Dallas-Fort Worth area.

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