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Most people have stomach acid reflux at some time in their lives, either as heartburn or acid regurgitation. When refluxed stomach acid touches the lining of the esophagus, it causes a burning sensation in the chest or throat called heartburn. The burning, pressure, or pain of heartburn can last as long as 2 hours and is often worse after eating.

Almost everyone gets heartburn sometimes, but persistent heartburn or chronic heartburn may be cause for concern. What works best to treat heartburn depends on what foods or other factors may be causing the heartburn. Anyone who suffers from persistent heartburn, typically defined as heartburn symptoms experienced two or three times per week, should have their symptoms evaluated by their physician. Even people who experience symptoms only once a week may feel that they have persistent heartburn.

Tomatoes and citrus fruits are foods that cause heartburn in some people. These highly acidic foods can lead to excess stomach acid and may cause heartburn. The causes of heartburn vary from individual to individual. Some people are not bothered by tomatoes or oranges, but may be bothered by fried or spicy foods. It is sometimes necessary to keep a food diary to isolate the foods that cause heartburn in your own diet.

The typical American diet includes many foods that may cause heartburn. Fried foods, spicy foods and fats of all kinds can lead to heartburn. The tendency to eat two or three large meals as opposed to several smaller meals throughout the day probably causes a lot of cases of heartburn. Symptoms often follow large meals and lead to the need for antacids or heartburn herbal remedies. Eating a small meal every couple of hours may not only be what helps with heartburn, but what helps one lose extra pounds. Overweight people experience heartburn more often than those who are at their ideal weight.

Stress, smoking, drinking alcoholic or carbonated beverages and even certain types of exercise are all heartburn causes and treatments of heartburn that are effective often include efforts to reduce stress and smoking; drinking more water, less sodas and beer. While moderate regular exercise is helpful, squatting, bending and running can bring on or worsen heartburn. Any exercise, other than a leisurely stroll, that follows a meal, particularly a large one, will often bring on heartburn.

Efforts to reduce stress, eating in a relaxed environment, chewing slowly may all help prevent heartburn. Eating on the run is one of the leading causes of heartburn. It is next to impossible to avoid everything that may cause heartburn all the time, but it is possible to quit smoking, eat smaller meals, get regular exercise and avoid alcohol and carbonated beverages. Anyone who experiences heartburn two or three times per week should have their symptoms evaluated by a physician. The best treatment for heartburn may be a prescription drug, but should include lifestyle changes and efforts to avoid the leading causes of heartburn, as well.

Some companies that sell herbs and other natural products have concoctions that include a combination of herbs for frequent heartburn prevention as well as heartburn relief. A combination of herbs for heartburn relief may be more effective than just one type of herb. Fennel and mint oils are commonly recommended, but some doctors advise that mint of any kind can bring on heartburn. Whenever you are buying herbs and other natural products, you should choose an established company that sells a number of different products, not just herbs for heartburn relief.

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Creating a heartburn diet on your own means identifying both the foods and drinks which seem to disagree with you. Once you have a list and think you’ve got all the triggers covered, make an appointment with your doctor and discuss these with him/her.

Together, you will come up with a plan of attack. Controlling heartburn starting with your diet is the vital first step. Let’s take a look at some of the more common foods you should avoid which can trigger a heartburn attack.

Heartburn Food Triggers

The following is by no means the complete list and it may very well be that you can still consume some of these. But research shows that the following are high on the most wanted list of heartburn triggers:

- Fruit and vegetables including orange, lemon and cranberry juice. Tomatoes are also a no-no while mashed potatoes and fries can play havoc with your system.

- Meats and dairy products including ground beef and buffalo wings while dairy items such as sour crea, ice cream and cottage cheese can trigger off attacks.

- Some grains will trigger heartburn. Items including dressed macaroni and spaghetti should be avoided.

- Drinks including alcohol and coffee can bring on heartburn.

- Dressings including oils and fats should also be avoided.

“Safe” Foods

At the other end of the spectrum, foods which you should consider as part of your heartburn diet include fruits and vegetables such as apples and bananas, baked vegetables such as potatoes, broccoli, cabbage and carrots.

Lean meats including beef and steak and broiled meats as well as broiled fish are considered good alternatives. Goat cheese plus fat free and low fat dairy products should always be considered over full fat versions.

Consider cereals such as bran along with multi-grain bread. Brown rice can be added to the list along with corn bread. Stick with mineral-based drinks such as water and keep any sweets or dessert intake fat free.

These are just an example of what’s hot and what’s not and should be used only as a guide. Discuss them with your doctor and if you’re really serious about maintaining a good heartburn diet, then consulting a dietician will be a smart move.

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Mild sufferers haven’t got a lot to worry about because heartburn attacks are very infrequent. The cause may have simply been indulging in a little too much alcohol or spice laden food and a simple antacid treatment may be all that’s required to relieve the symptoms.

Dietary Causes For Heartburn

There are many foods that can relax the lower esophageal sphincter (LES), slow down the digestive system, or produce additional stomach acid. The LES is the valve between the stomach and the esophagus which, when it malfunctions, causes the stomach acid to rise back into the esophagus, causing an uncomfortable burning sensation. Avoiding or limiting foods that have an effect in this area can lower or eliminate your bouts of heartburn.

Foods that relax the LES include peppermint, spearmint and chocolate. Fatty and greasy foods will slow down the digestive system, which can also be a contributing heartburn causes. Carbonated beverages and large meals can increase the acid production in your stomach, making it more likely that those acids will find their way back up into the esophagus. Spicy foods are usually a no go for people who suffer from chronic bouts of heartburn while acidic drinks can also play a major part in bringing on an episode.

Making Lifestyle Changes

If heartburn is chronic in your life then you will need to look at your lifestyle. Making note of certain areas of your lifestyle which contribute to the cause of your heartburn and then discussing these with your doctor is a good place to start. Here are some causes of heartburn you may not be aware of:

- smoking
- being overweight
- eating right before you go to bed
- wearing tight fitting clothing
- exercising shortly after eating

Look at each of these individual instances in your life and make the necessary changes. Giving up smoking is a good start while it’s proven even a slight loss of weight can go a long way to cutting down the instance of symptoms.

In cases other than chronic heartburn, the instance of it occurring can be cut down dramatically just by making a few lifestyle adjustments. For more serious cases, there may be an underlying problem which means seeking proper medical opinion. The cause for heartburn can be pointed at several factors but you can eliminate many of these simply by performing some good heartburn prevention practices.

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