People often describe it as a painful, burning sensation that occurs in the lower chest area and radiates toward the mouth.Heartburn is the most common symptom of gastroesophageal reflux disease (GERD), a gastrointestinal disorder that affects up to 27.8% of U.S. adults ( 1 , 2 ).GERD develops when contents of the stomach flow back into the esophagus, causing symptoms like: heartburn.Other factors that may increase the risk of developing GERD include ( 2 ): delayed stomach emptying.taking certain medications, such as benzodiazepines, NSAIDs, or antidepressants Treatment of GERD involves managing associated symptoms, including heartburn.The American College of Gastroenterology (ACG) doesn’t currently recommend that people with GERD eliminate certain foods from their diet.However, many healthcare professionals do recommend that people with GERD and heartburn symptoms avoid consuming certain things ( 2 ).These include bile salts, which are present in the stomach, and the hormone cholecystokinin (CCK) in your bloodstream, which may relax the LES and lead to acid reflux ( 4 ).It’s important to note that researchers are still trying to find out which types of fat may aggravate GERD symptoms, but fried and greasy foods seem to have the strongest effects.Summary Types of mint, including peppermint and spearmint, may cause heartburn in some people.People commonly report that orange and grapefruit juices cause GERD symptoms like heartburn ( 7 ).Ingredients in chocolate like cacao and caffeine can relax the LES and increase esophageal exposure to acid ( 4 , 9 ).However, one study including people with GERD found that chili capsules increased gastric accommodation, which is when the upper part of the stomach relaxes in response to eating a meal.Another study including 4,633 Iranian adults found that high consumption of spicy foods was associated with a greater risk of heartburn in men, but not in women ( 11 ).In addition, spicy foods may irritate an already inflamed esophagus, and this may worsen heartburn symptoms.However, future studies are needed to determine whether all people with heartburn should consider eliminating or reducing their intake of onions.In addition, onions are a rich source of FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), a class of small nondigestible carbs that cause digestive issues in some people.That’s because alcohol relaxes the LES, which may allow stomach acid to escape into the esophagus and trigger heartburn ( 4 ).This is because caffeine has been shown to relax the lower esophageal sphincter, which can increase the risk of acid reflux and heartburn ( 16 ).For example, an older study found that people who consumed carbonated beverages had a 69% higher risk of developing reflux symptoms like heartburn ( 21 ).Summary Sodas and other carbonated beverages may cause heartburn by relaxing the lower esophageal sphincter.If sodas or other carbonated beverages give you heartburn, consider cutting back or avoiding them completely.Some studies show that following a lower carb diet may help reduce symptoms of GERD.Some studies show that following a lower carb diet may help reduce symptoms of GERD.A Mediterranean diet, which is rich in fibrous foods like beans and vegetables, as well as healthy fats like olive oil and fish, may help manage GERD symptoms ( 25 , 28 ).A Mediterranean diet, which is rich in fibrous foods like beans and vegetables, as well as healthy fats like olive oil and fish, may help manage GERD symptoms ( , ).Elevating your upper body while you’re in bed may help reduce symptoms of GERD and improve your sleep patterns ( 4 ). .
7 Common Heartburn Triggers (and How to Stop Them for Good
Heartburn isn’t fun to talk about, but it does affect nearly everyone (nearly 60 million Americans per month, according to Gastroenterology Clinics of North America).But while many opt for over-the-counter antacids or prescription meds to keep acid reflux pain at bay, this is an unsustainable solution that could have unfortunate effects on your digestive tracts.Heartburn, also known as acid reflux, is a painful sensation that occurs when the lower esophageal sphincter, which opens and closes to allow the passage of food into the stomach, becomes weakened, thus allowing the contents of the stomach to flow back up when you're no longer eating.If you experience frequent heartburn, check with your primary care physician to rule out a more severe condition like GERD.In other words, when you reach for over-the-counter remedies like Tums or Alka-Seltzer – both of which are alkaline compounds – you may be exacerbating the problem.Instead of merely treating symptoms, a better course of action is to modify your diet and lifestyle to keep heartburn from arising in the first place.These are often the first foods that a naturopath will suggest you eliminate from your diet when trying to keep acid reflux at bay.Some anecdotal evidence seems to show that the sprout of this allium is what causes acid reflux, but no studies in favor or against this have been published.It is, however, interesting to note that while garlic can cause acid reflux for some, it can actually improve symptoms in others, thanks to its antimicrobial properties.Alcohol relaxes the esophageal sphincter, thus exacerbating symptoms of heartburn or acid reflux.Packaged and processed foods are often high in salt and fat, both of which can produce more acidity in the stomach and increase symptoms.“Acid reflux or heartburn is one of my favorite things to treat with herbs and one of the most mismanaged symptoms in allopathic medicine,” she says.Touted high and low as a superfood in natural health circles, apple cider vinegar is a great way to prevent or even reduce symptoms of heartburn by restoring the balance of acid in the digestive tract.Naturopathic physician Ralph Esposito tells The Thirty he recommends drinking a combination of two tablespoons of apple cider vinegar with five ounces of water to balance intestinal pH and ward off symptoms.“It keeps that lower esophageal sphincter (connection between stomach and esophagus) tight so that acid can’t come up,” she tells The Thirty.Natural marshmallow root is a great way to coat the esophagus and therefore protect it from acid damage.In fact, McKelvey recommends keeping slippery elm tablets on-hand for a quick in-the-moment remedy.McKelvey also recommends trying bitters before meals to keep heartburn at bay: she likes dandelion, artichoke leaf, gentian, and yellow dock. .
5 Best Vegetables for Acid Reflux and Heartburn
It is a well-known fact that diet plays a decisive role in the annoying symptom known as heartburn or acid reflux – often as a trigger, or root cause.Studies are now showing us that certain unexpected vegetables are in fact great home remedies for acid reflux symptoms.At the end of the article we'll show you an easy and tasty anti-heartburn smoothie recipe, which combines the power of all these natural ingredients.The goal of this article is to present you with 5 vegetables, which almost everyone already has at home and which are excellent remedies for heartburn, as recent studies show.They help buffer the acid reflux, support the digestion process, reduce the burning sensation and soothe the inflamed stomach lining.The foods used during this study were broccoli, cucumber, kale, radish, lemon juice, cold milk and curd.However, I would like to expressly point out the risks of milk and curd as home remedies for heartburn.Although these have a positive effect on many people in the short term, as the studies have shown, they are unsuitable for safely fighting heartburn.Cow’s milk is both difficult to digest and relatively greasy, and therefore remains in the stomach for a long time, thus stimulating gastric acid production.Both studies conclude that the tested foods have significant antacid effects, and can therefore be recommended as anti-heartburn additives for your own diet.Furthermore, it contains not only water, but also many vitamins such as B (stress control), C (antioxidant - good for the heart), E and minerals like iron, calcium, phosphorus, zinc, magnesium, potassium (sustain healthy blood pressure).With regard to heartburn, cucumbers are an alkaline food and thus neutralize acid in the body by increasing the pH value.The alkaline characteristics of the spinach are crucial with regard to heartburn and make it an excellent antacid.In short, according to a study by the University of Manchester, spinach is extremely healthy and first and foremost protects the eyes in two ways:.Furthermore, the magnesium contained in the spinach helps the cardiovascular system by regulating the blood pressure.Even one portion raw spinach salad is sufficient to lower high blood pressure within a few hours.Kale is also a vegetable with highly alkaline properties and therefore suitable as a natural remedy for heartburn.As studies prove, kale is a true superfood and possesses various healing effects.If you are interested in all the details of the anti-carcinogenic properties of the broccoli, I can recommend this summary page from Greenmedinfo to launch for your further reading.Broccoli contains a lot of vitamin K and the calcium content is even higher than many dairy products.This characteristic flavor stems from the radish containing a high amount of mustard oils, which are an additional help against your heartburn.1 leaf of kale - fresh and without stems (because of the tough fibers it’s best to chop it a little, unless you have a very powerful blender). .
3 Popular Foods That Increase Stomach Acid and Fight Acid Reflux
The digestive enzymes in this sweet tropical fruit help break down any undigested food that may be stalling stomach acid production.Stir 1 cup of papaya into plain yogurt, blend it into a smoothie or dice it with pineapple and onions for a fruity salsa that’s great on chicken or served with tortilla chips.Compounds in this peppery green trigger the release of gastric acid and enzymes to optimize digestion —enough to boost metabolism by 53% in one study.For best results, enjoy 2 cups of arugula daily, mixed with romaine and other veggies for a zingy salad or sautéed with olive oil and lemon juice as a side dish. .
Benefits of Arugula And Its Side Effects
Arugula belonging to the genus Eruca and the family Brassicaceae is a leafy green plant that is closely related to radishes, kale and cauliflower.It is grown on a large scale for commercial purposes but wild varieties of the plant can be found in different parts of the world.Arugula has immense nutritional value and optimum consumption of this leafy vegetable will provide you with a healthy body and a clear mind.Arugula is low in calories and rich in nutrients; so you can opt for this vegetable without worrying about putting on too much weight.Arugula has lesser quantities of oxalates compared to other leafy vegetables and this enables easy absorption of minerals by your body.Anti-oxidants present in arugula regulate the enzyme reactions within our cells and also help to destroy the free radicals within our body which are harmful and can cause diseases.In addition to this, antioxidants present in Arugula protect your body from various illnesses like the common cold and even safeguards your system against cancer, premature aging and heart diseases.Researchers are trying to find out the beneficial effects Arugula of sulforaphane in fighting melanoma, esophageal, prostate, and pancreatic cancers.It has been detected by researchers that sulforaphane can inhibit the enzyme histone deacetylase, which is involved in the progression of cancer.Vitamin K catalyzes osteotrophic activity in cells which means that it promotes the formation of bones.With the onset of certain diseases like Alzheimer’s, Vitamin K works to slow down the degradation of neural pathways.Arugula contains a host of vitamins and minerals that is sure to boost your immunity system and guard against a variety of diseases.In addition to various immunity enhancing properties, arugula contains copper which helps to create more white blood cells.Arugula contains folates, a classification that contains folic acid, which decrease occurrences of mental defects in newborn babies.Arugula contains an anti-oxidant called alpha-lipoic acid that has proved to lower glucose levels, increase insulin sensitivity and prevents oxidative stress-induced changes in patients with diabetes.So arugula, with its low oxalate content, helps to absorb the essential minerals like copper and iron which are so beneficial for your health.Arugula has a number of uses and regular intake of this leafy vegetable can have good effects on your body.Although consuming arugula in optimum quantities may have quite a few beneficial effects, over consumption of anything can take a toll on your health. .
Foods to Help Treat GERD
Especially if that painfully familiar burning sensation in your chest and throat occurs after eating certain trigger foods, causing stomach acid backup.GERD sufferers should make a point of eating salad every single day…mind you skip the acidic tomatoes and onions though.However, leafy greensâsuch as baby spinach, arugula, mesclun mix, and romaine lettuceâcan be tossed in a fresh bowl or stuffed in a sandwich for their anti-inflammatory prowess.Just try to opt for white meat if possible and always remove the skin for the lowest fat and highest protein option.Asparagus is an ideal food for those with GERD due to the fact that it aids in maintaining the acid-alkali balance of the body.This healthy green also helps to control acid levels in the digestive system, which is important if you’re suffering from GERD.Wild fish, as opposed to farm-raised filets, serve as an excellent protein source for those with acid reflux.Packed full of healthy, omega-3 fats, and vitamins, wild fish can help reduce reflux.While you may initially think to consume common root vegetables such as sweet potatoes, turnips, and carrots, another great choice to try is fennel.If you slice or dice it, you can toss it into salads, casseroles, a chili, stew, or soup to add a little unique zip!Bananas make a great snack for people with GERD because they can help to coat an irritated esophageal lining.Known for being high in potassium, bananas also have a low pH level which is important to help settle the stomach and alleviate symptoms of GERD.One thing to note, however, is that a small minority of those who suffer with acid reflux (1-percent) complain that bananas aggravate their discomfortâso peel with caution.You may be surprised to learn that aloe vera has been administered as a natural healing agent for digestive issues, including indigestion, for decades.There are a wide variety of seafood options to consume including shrimp, lobster, scallops, and muscles.For thousands of years, parsley has been used to soothe stomach ailments, making it a great option to help ease symptoms of GERD.Itâs true that eating oatmeal in the morning will fuel you for the day, keep you full for longer, and absorb any excess acidity in your stomach.Oatmeal is a simple carb that is soft and fairly easy on the esophagus, meaning it isnât likely to cause any additional pain or discomfort.Nothing beats biting into a juicy slice of watermelon on a hot summer day, but especially so since it’s a low-acid fruit that wonât trigger your symptoms.Celery is not only a great appetite suppressant as well as a particularly notable source of roughageâthe fact that itâs high in water content and antioxidants means it soothes heartburn and eliminates indigestion-causing toxins, and purging them via the digestive system and intestinal tract.Celery is a mild vegetable that is healthy, low in calories and won’t trigger your symptoms or cause more gas. .
Healthy Foods That Aggravate GERD
Foods that contribute to acid production in the stomach or that relax the muscle between the esophagus and stomach can be heartburn triggers, explains Chin Hur, MD, MPH, an assistant professor of medicine at Harvard Medical School in Boston and director of gastrointestinal health outcomes research at Massachusetts General Hospital. .
Real Causes of Heartburn
When these remedies fail to bring relief, a doctor usually diagnoses patients with GERD (Gastroesophageal Reflux Disease) and are often given a prescription acid-blocking medication.Research shows that most adults are not producing adequate levels of stomach acid.Research shows that life stress plays a significant role in acid reflux symptoms.The human digestive system is quite complex and there are numerous places where things can and will go wrong.Stress (of any kind) Overuse use of antibiotics Excessive alchohol consumption Processed and refined foods (especially gluten) Exposure to mold, fungus and parasites.Basically, we can't absorb the nutrients from our food unless it is broken down properly by specific enzymes."Enzymes, especially ones that are acid stable, can help break down food so it can move through the stomach and be absorbed by the intestines more efficiently. ".If you have been on acid-blocking medication for a long period of time, it is best to consult with your doctor or holistic health professional.This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses.
Does Arugula Cause Gas?
They mistakenly believe that if another person has trouble with arugula or other member of this cruciferous family, then they will also.A small percentage of people suffer gastrointestinal problems and especially gas from arugula because of a specific sugar in all cruciferous vegetables called raffinose.It should be noted that arugula will probably cause less gas than broccoli or brussels sprouts because of the differing amount of raffinose in each member of this vegetable family.Some people have trouble digesting raffinose in the small intestine allowing this sugar to travel to the large intestine where the bacteria that live there ferment the sugar.Use the above list to test to see if arugula or any other cruciferous vegetable causes you any problems.If you suffer from any gastrointestinal condition, please fill out the form below to receive a copy of Dr. Dahlman’s free report on how you can conquer it with his all natural treatment utilizing his step-by-step process, temporary dietary eliminations and an all natural supplement program. .
The 16 Best Fruits and Vegetables for GERD
This allows stomach contents like food or acid to flow backwards into your esophagus, causing irritation, per the U.S. National Library of Medicine (NLM).GERD occurs when you have chronic or severe acid reflux, and can cause damage to the esophagus or lead to cancer.In fact, eating plenty of fruit is linked to lower risk for GERD, according to a November 2017 study in the Journal of Research in Medical Sciences.The study found that people with the highest fruit intake had a 25 percent lower risk of developing GERD.And indeed, this alkaline (that is, non-acidic) fruit can help balance out the acid from your stomach so you might avoid GERD symptoms, per Johns Hopkins Medicine.These alkaline fruits — including varieties like honeydew, cantaloupe and watermelon — can quell strong stomach acid.Green leafy veggies like spinach are good for GERD and acid reflux, according to the Mayo Clinic.That's because many of them are loaded with fiber, an essential nutrient that promotes good digestion and can help manage reflux.Fiber also helps you feel full and may inhibit overeating, thereby preventing heartburn from eating too much, per Johns Hopkins Medicine.In fact, a June 2018 study in the World Journal of Gastroenterology found that when people with GERD added 12.5 grams of soluble fiber to their diet every day, they experienced less heartburn on a weekly basis.Per the 2020-2025 Dietary Guidelines for Americans, adults should aim to eat the following amount of the nutrient every day: People assigned female at birth: 22 to 28 g.This alkaline vegetable can help neutralize the strong stomach acid that irritates your esophagus, according to Johns Hopkins Medicine.Limit or avoid fried veggies or produce topped with creamy, high-fat or vinegary sauces, as these ingredients can trigger reflux, according to the IFFGD.Instead, opt for grilled, roasted, steamed or baked vegetables with a bit of olive oil on top.Watery foods are also great options if you have GERD, as the H20 can dilute powerful stomach acid and help you avoid discomfort, according to Johns Hopkins University.Cucumbers contain a lot of water, making them the perfect pick when you're craving something crunchy but want to avoid a flare up.What's more, lettuce and acid reflux are a welcome pair because the veggie is typically easy on the stomach, per University Hospitals.Celery is also full of water, which, like lettuce and cucumber, can help keep irritating stomach acid at bay, according to Johns Hopkins University.It's also gentle on your stomach, decreasing the odds for digestive discomfort from GERD or other problems, per University Hospitals.And while this is true of spicy varieties, eating sweet peppers is a safe swap if you have GERD, according to University Hospitals.For instance, chili powder and white, black and cayenne pepper spices are not good for GERD, as they can relax your esophageal sphincter and allow acid to flow backwards, per Johns Hopkins University.Ginger is a good GERD seasoning option because it's anti-inflammatory and may help reduce irritation in your digestive system.The purple veggie is a high-alkaline food, meaning it won't add to the acid in your digestive system, per Johns Hopkins University.Green beans are good for acid reflux because they're high in fiber, which can help prevent GERD symptoms by keeping you full and supporting healthy digestion, according to Johns Hopkins Medicine.Luckily, fiber-rich legumes are typically safe to eat if you have GERD, according to Harvard Health Publishing.These starchy veggies are packed with fiber, which can help you avoid irritation, heartburn and other reflux symptoms, according to Johns Hopkins University.The veggie is alkaline, meaning it won't compound the acid in your stomach, according to Johns Hopkins University.Tip Beyond diet, there are other natural remedies for heartburn you can try, like enjoying smaller, more frequent meals, chewing gum and sitting upright after eating.