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Heartburn - Can I Help it with Foods and Lifestyle?


The odds are that you or someone you know experiences heartburn. Around half of North American adults experience it at least once per month. Somewhere between 10-20% have it at least once per week! Heartburn, also known as reflux, occurs when the strong acid in your stomach creeps up into your esophagus.

It can feel like a burning sensation; hence the name "heartburn." Other common symptoms include bloating, burping, difficulty swallowing, or a sore throat. Often there is a bitter or sour taste as well. Don't get me wrong, stomach acid is good! Stomach acid is essential for good health and optimal digestion.

We need the acid in our stomach to protect us against harmful microbes (i.e. bacteria) that lurk in our foods and drinks. Stomach acid also helps us break down our foods, and digest nutrients. But we need that acid to stay in the stomach, and not get up to our esophagus!


Stomach acid doesn't usually burn the stomach itself; this is because the stomach is protected by a layer of mucus.

But your esophagus doesn't have that same protection. It has a valve that is supposed to prevent things from going the wrong way (i.e. keep food, drink, and acid down; not allow it back up). And when your esophagus is exposed to stomach acid too often, it can cause the infamous burning, inflammation, and other potential issues.

I'm going to share a bunch of tips that may help you overcome your heartburn symptoms naturally. Of course, if symptoms last for a long time, or get worse, it's probably a god ideas to see your doctor.

Tip #1 - Foods to eat (and avoid)

You may notice that when you eat or drink certain things, you get heartburn soon afterward. These triggers may be different for everyone; but often include onions, garlic, chocolate, citrus, tomato, mint, spicy foods, greasy foods, coffee, carbonated drinks, or alcohol. If any of these affect you, reduce them or even try cutting them out to see if it makes a difference.

Heartburn might also result form a sneaky food intolerance. Try eliminating grains, dairy, and processed foods for a few weeks and see if that helps.