An Insight into Heartburn (Acid Reflux), Causes and Preventions | DietZones
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An Insight into Heartburn (Acid Reflux), Causes and Preventions

Heartburn is referred to as the symptoms of acid reflux. This is a condition in which stomach acid evades into the esophagus.

The esophagus is a tube that delivers food and beverages to the stomach. Under normal circumstances, stomach acid does not escape into the esophagus. There is a barrier called a lower esophageal sphincter. But when it does, heartburn is created which is described as a painful burning sensation occurring in the lower chest area.

People who have the issue of acid reflux, esophagus sphincter gets weakened which is the main cause of heartburn.    

Diet The in-charge of Acid Reflux

Diet has very crucial role-playing in heartburn. Many foodstuffs relax the lower esophageal sphincter that allows food to evade the esophagus and cause heartburn.

Some Food That Main Cause Heartburn Includes Items Like:

High-fat food like avocado, cheese, fried food, meals with high fat and nuts. Fat promotes the release of CCK (cholecystokinin) hormone that relaxes the sphincter.

Additionally, CCK let the food stay in the stomach longer so that it can be digested in a better manner. But on the other hand, it increases the risk of acid reflux which can cause heartburn.

Spicy and tangy food also creates reflux conditions.

Chocolate consists of methylxanthine that has been proved to relax the smooth muscle in the LES and increase reflux.

Caffeine is known to trigger acid reflux.

Mints like peppermint and spearmint, alcohol, onions, coffees, soda, and carbonated beverages, milk can cause heartburn. But the food items causing reflux differs with the individual.

Consuming citric juices like:

· Oranges

· Grapefruit

· Lemons

· Limes

· Pineapple

· Tomatoes

· Tomato sauce or foods that use it, such as pizza and chili

· Salsa can cause reflux issues.

Salty food can cause heartburn symptoms.

In some cases, dairy, flour-based products like bread and crackers, and whey protein are also known to be causing reflux action in the body.

Let Us Now Discuss Some Food That May Help Relieve Heartburn:

Many foods can Watson the heartburn issue in the individual while several foods help relieve the symptoms. Listed below are some foods that may help in preventing heartburn:-


It helps reduces reflux and is a natural remedy for nausea and vomiting.

Non-citrus Fruits

The fruits like melon, banana, apple, pear, and others are naturally low in acid content and are therefore recommended to reduce reflux.


Packed with fiber, it lowers the risk of acid reflux. As another option for oatmeal, you can include whole-grain bread and whole-grain rice.

Whole Grains and Potatoes

According to the research consuming whole grains and potatoes can lower the risk of gastroesophageal reflux issues.


Vegetables for example broccoli, green beans, asparagus, cauliflower cucumber, and leafy greens are naturally low in fat and sugar content and help reduce stomach acid.

Lean Meats and Seafood

Lean meat such as chicken, fish, turkey, and seafood are low in fat and therefore reduces symptoms of acid reflux. For a healthier option, you can try to grill, broil, bake or poach them.

Healthy fats

Healthy fats sources include walnuts, flax seeds, olive oil, sesame oil sunflower oil, and avocados help to reduce the reflux issues. Try replacing these oils for saturated fats or Trans fats.

Some Of The Ways To Avoid Acid Reflux And Heartburn Issues Include:

1) Reducing weight

2) Exercising

3) Prefer a Low-Carb Diet

4) Eat less and healthier

5) Control of alcohol intake

6) Avoid coffee consumption

A Round About

Heartburn is a symptom of acid reflux that affects the major population of the world.

A ring-like muscle that acts as a barrier between the esophagus and stomach called the lower esophageal sphincter when relaxed causes acid reflux.

Remove some of the above-listed foods from your diet to see what causes acid reflux inside your body.

You can also try adding some foods to your diet to check which relieves your heartburn the most, such as bananas, melons, and oatmeal, grains, potatoesHeartburn, ginger and green veggies.

Author: Editor

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