Heartburn and Reflux Guide

Do you ever feel a burning sensation in your chest or throat after eating? That might be acid reflux, a common problem that bothers lots of people. It happens when stomach acid goes up into the throat and causes discomfort. But don't worry! There are simple things you can do to help ease this problem and feel better.

First, let's start by looking at the foods & behaviors that could be worsening your reflux.

Foods That May Worsen Heartburn/Reflux:

• Chocolate

• Tomatoes

• Citrus (lemon, lime, orange, etc)

• Garlic

• Onions

• Dairy

• Alcohol

• Fried foods

• Mint*

• Bell peppers

• Cucumbers

• Spicy foods

• Salty foods

• High fat foods (oils, creams, cheese, pastries, etc)

• Coffee

• Juice

• Carbonated beverages

Other Factors That May Worsen Heartburn/Reflux:

• Large meals

• Eating before bed

• Laying down after a meal

• Exercising after a meal

• Going a long time between meals

• Stress

• Smoking

• Being overweight

• Wearing constricting clothing, like tight bras

Now let's look at ways you can improve your symptoms.

Foods That May Improve Heartburn/Reflux:

• Ginger

• Bananas

• Melons

• Mint tea*

• Fennel tea

• Cooked vegetables

• Oatmeal

• Grains and potatoes

• 1 tsp baking soda in 1 cup water

Other Factors That May Improve Heartburn/Reflux:

• Eating small meals

• Eating at least 3 hours before bed

• Gentle walking after a meal

• Wearing loose clothing

• Losing weight if overweight

• Managing stress

*Mint can improve feelings of reflux for some people, while worsening it for others. The only way to know which one you are is to give it a try.

Sources:

• Harvard Health Publishing. (n.d.). 9 ways to relieve acid reflux without medication. Harvard Health Publishing. https://www.health.harvard.edu/newsletter_article/9-ways-to-relieve-acid-reflux-without-medication