Causes & signs of heartburn
What causes heartburn?
Heartburn is primarily caused by stomach acid flowing back into the oesophagus, resulting in irritation. Factors like trigger foods (such as spicy or fatty foods), excessive stress and lifestyle habits (e.g. smoking) can cause heartburn symptoms.
Heartburn symptoms can include:
- A burning sensation in the middle of your chest
- An unpleasant sour taste in your mouth
- Coughing, hiccups, hoarse voice, bad breath, bloating and feeling sick. These symptoms can worsen after eating, lying down, and/or bending over.
Foods that can cause heartburn
Understanding what causes heartburn and which foods can trigger heartburn is essential in managing the condition. By making dietary adjustments and incorporating lifestyle changes, you can help to reduce the frequency and intensity of heartburn.
Here are some foods that can cause heartburn:
- Spicy foods: Spices, such as chilli and black pepper, can irritate the oesophagus and trigger heartburn.
- Citrus fruits: Citrus fruits and juices, like oranges, lemons, and tomatoes, are acidic and may exacerbate heartburn symptoms.
- Chocolate: Chocolate contains compounds that can relax the lower oesophageal sphincter, allowing acid to flow back up and cause heartburn.
- Carbonated drinks: The carbonation in soft drinks and sparkling water can cause bloating and pressure on the stomach, leading to heartburn.
- Coffee and tea: Caffeine content in coffee and tea can contribute to heartburn.
- Dairy products: High-fat dairy products, like whole milk, cheese, and ice cream, can be trigger foods for heartburn, as they may slow down digestion and lead to the reflux of stomach acid into the oesophagus.
Other factors that can cause heartburn
- Stress and anxiety
- Smoking
- Pregnancy – Heartburn during pregnancy is a common discomfort experienced by many women. It is caused by hormonal changes that relax the lower oesophageal sphincter, allowing stomach acid to flow back into the oesophagus. As the pregnancy progresses, the growing uterus can also exert pressure on the stomach, exacerbating heartburn symptoms.
- Eating large, heavy meals – Overeating can put excess pressure on the stomach, leading to heartburn.
Lifestyle changes to relieve Heartburn symptoms
Lifestyle changes can significantly help alleviate heartburn symptoms and improve digestive health. Consider the following tips:
- Identify and steer clear of foods commonly triggering heartburn such as fatty and spicy foods.
- Opt for smaller, more frequent meals rather than large, heavy ones.
- Avoid late-night eating.
- Maintain an upright posture while eating and for at least 2-3 hours after meals.
- Maintain a healthy weight.
- Quit smoking.
- Elevate the head of your bed by 6 to 8 inches. This can help gravity keep stomach acid in the stomach, reducing the chances of it flowing into the oesophagus.
Heartburn FAQs
What does it mean if I keep getting heartburn?
Experiencing frequent heartburn may indicate an underlying issue with your digestive system. Chronic heartburn, known as gastroesophageal reflux disease (GERD), can cause persistent discomfort and lead to complications if left untreated. Seeking medical advice can help identify the cause of recurrent heartburn and allow for appropriate management to prevent further discomfort and potential complications.
This article is not intended to treat or diagnose, please reach out to a healthcare professional in case of any doubts.
