Dietitian and Life Coach Tuğba Yaprak gave information about the subject. Heartburn / heartburn is a symptom that is felt in the stomach and esophagus, caused by gastrointestinal diseases or wrong eating habits. There may be many digestive system diseases that trigger this burning sensation. These are mainly; Ulcer, Gastroesophageal reflux, Gastritis, Stomach cancer, Food intolerance, etc. Heartburn is among the symptoms observed due to the use of some drugs. Apart from these diseases, burning/souring sensation can also be caused by consumed foods and stomach sensitivity. A physician should be consulted when burning/stinging sensation occurs more than 3 times a week.
What Causes Heartburn?
The main causes of heartburn felt after eating are an unhealthy diet, binge eating, sleeping / lying down immediately after eating (at least 3 hours should be waited after a meal), smoking on an empty stomach, drinking more alcohol than should be taken daily (Woman/ day ≤ 15 g; Men/day ≤ 30 g alcohol-containing drinks), irregular sleep and extreme stress. The burning sensation that occurs after the foods consumed can be prevented by diet therapy and nutritional behavior changes.
What Factors Affect Heartburn?
- High-fat and processed foods
- Smoking-Alcohol and very hot foods
- Foods high in caffeine: strong tea and coffee
- Stimulant foods: high consumption of foods such as hot spices, carbonated drinks, tomatoes, citrus fruits, onions and garlic are factors that affect heartburn.
What Is Good For Heartburn?
You can change your nutritional behavior by following a diet that includes healthy foods, eating small but frequent meals, and consuming foods with high fiber content and probiotic properties. When a burning sensation occurs after consuming food, attention should be paid to which food it occurs after consuming. This may be the cause of food intolerance.
The following foods can be consumed to alleviate the burning sensation when it occurs;
- Ginger: It helps with indigestion, stomach bloating and nausea.
- Carbonated water mix: Carbonated Water helps to maintain the pH balance of the body. Thanks to this mixture, which can neutralize stomach acid, the burning sensation can be prevented.
- Cold milk: The effect of milk on the digestive system may differ from individual to individual. If you are not lactose intolerant, you can drink a glass of cold milk to prevent heartburn.
- Licorice root: It is a medicinal herb that can relieve digestive system ailments such as ulcers and constipation.
- Apple: Due to its high fiber content, it aids in the digestive process and prevents stomach ailments.
- Almond: Thanks to its fiber, antioxidants and minerals, it is effective in neutralizing stomach acid. It can be consumed as raw 10-15 pieces per day.
- Honey: It is one of the most natural solutions that are useful in regulating the digestive system. You can consume 1 tsp of honey a day / add it to your tea or warm water.