Heartburn is a common burning sensation in the chest that happens when stomach acid flows back up into the esophagus. It can be triggered by several factors, including eating high-fat foods, drinking alcohol, being overweight, smoking, or pregnancy.
This uncomfortable burning feeling often starts below the breastbone and can move up toward the throat. It usually appears within two hours after eating or drinking, especially after heavy meals or when lying down too soon.
Heartburn can also be a symptom of gastroesophageal reflux disease (GERD), a condition where acid frequently backs up from the stomach into the esophagus, causing irritation and discomfort.
Why do I have heartburn?
The main causes of heartburn are:
1. Smoking
Nicotine and other chemicals in cigarettes relax the muscle that keeps stomach acid from rising into the esophagus, leading to heartburn.
What to do: Quitting smoking can help restore normal muscle tone in the esophagus and significantly reduce heartburn episodes.
2. Caffeine
Caffeine found in coffee, cola, black tea, green tea, yerba mate, and chocolate can also relax the esophageal muscles, allowing acid to flow upward.
What to do: Try cutting back or avoiding caffeinated drinks and foods, and don’t consume them on an empty stomach.
3. Overeating
Eating large portions at once can stretch the stomach, making it difficult for the esophageal sphincter to close properly and increasing the risk of acid reflux.
What to do: Eat smaller, slower meals throughout the day, about five or six, and chew your food well.
4. Pregnancy
During pregnancy, especially in the second and third trimesters, the growing baby can push on the stomach, while higher levels of progesterone relax the stomach muscles, making reflux more likely.
Also recommended: 14 Pregnancy Symptoms (by week) & Early Signs You're Pregnant tuasaude.com/en/pregnancy-symptomsWhat to do: Eat small, frequent meals and wait at least 30 minutes after eating before lying down. A balanced diet can also help minimize heartburn during pregnancy. Learn about how to get rid of heartburn during pregnancy using natural methods.
5. Certain foods
Fatty foods like fried items, chocolate, full-fat cheese, and ice cream take longer to digest and may allow acid to rise. Spicy seasonings such as pepper, curry, and paprika, as well as citrus fruits like oranges, lemons, and pineapples, can also irritate the stomach, especially on an empty stomach.
Alcoholic drinks, coffee, caffeinated teas, carbonated sodas, mint, and tomato sauces are also common triggers, either because they increase acidity or relax the esophageal muscles.
What to do: Limit or avoid these foods if you notice heartburn after eating them. Eat slowly, avoid citrus fruits on an empty stomach, and season food with milder herbs like basil, rosemary, or thyme instead of spicy spices.
6. Stress
Stress stimulates the nervous system, which can increase stomach acid production and weaken the valve between the stomach and esophagus. Stressful situations may also lead to unhealthy eating habits, such as eating too quickly or choosing greasy, acidic foods.
What to do: Exercise regularly, maintain consistent sleep and meal routines, and practice relaxation techniques like deep breathing, meditation, or mindfulness. If symptoms persist, psychotherapy can also help.
7. Acid reflux (GERD)
GERD occurs when stomach acid frequently flows back into the esophagus, causing irritation and heartburn. According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), gastroesophageal reflux disease is one of the most common digestive disorders in the United States, affecting about 20% of adults.
What to do: Avoid lying down right after eating and limit foods that irritate the stomach, such as spicy or greasy dishes and caffeinated or carbonated drinks.
Also recommended: GERD Diet: List of Foods to Eat & Avoid (& 3-Day Meal Plan) tuasaude.com/en/gerd-diet8. Certain medications
Some medications can irritate the esophagus or relax the esophageal sphincter, leading to heartburn. These include medicines for high blood pressure, asthma, lung diseases, depression, birth control, and anti-inflammatories like aspirin and ibuprofen.
Other drugs, including sleep aids, anti-anxiety medications, and some chemotherapy treatments such as cisplatin and cyclophosphamide, can also contribute to heartburn.
What to do: Avoid taking these medicines too frequently and wait at least 30 minutes before lying down after taking them. If you take them long-term, talk to your doctor about stomach-protective medications or alternative options.
9. Lying down after meals
Lying down immediately after eating makes it easier for stomach contents to flow back up into the esophagus since gravity can’t help keep acid in place.
What to do: Wait at least two to three hours after eating before lying down, and elevate the head of your bed slightly to prevent reflux.
10. Drinking too much liquid during meals
Drinking large amounts of fluid, especially carbonated drinks, during meals can overfill the stomach and increase pressure, which can lead to reflux.
What to do: Limit liquid intake while eating, avoid sodas, and wait about 30 minutes after meals before drinking large amounts of fluid.
11. Excess weight
Carrying extra abdominal fat increases pressure on the stomach, pushing acid upward into the esophagus and causing heartburn.
What to do: Maintain a healthy weight by following a balanced diet and exercising regularly. Read more about tips for losing weight and how to get started.
12. Alcoholic beverages
Alcohol relaxes the esophageal sphincter, increases stomach acid production, and may cause gastritis, which often presents as heartburn.
What to do: Cut back on alcohol and focus on a healthy diet with fruits, vegetables, and plenty of water to support digestion.
13. Hiatal hernia
A hiatal hernia happens when part of the stomach pushes up into the chest cavity, preventing the valve between the stomach and esophagus from closing properly and causing acid reflux.
What to do: Avoid fried foods, coffee, alcohol, and highly acidic foods. Don’t lie down after meals, and maintain a healthy weight.
If needed, doctors may prescribe medications like omeprazole or aluminum hydroxide or recommend surgery in more severe cases.