How to Tame Heartburn: Tips for Relief

Dealing with heartburn? That burning sensation in your chest, throat, or mouth is definitely unpleasant, but the good news is there's a way to prevent it.

Dr. Maya Rozman explained on her 103FM radio show what heartburn is and how you can avoid it. "The sensation of heartburn and the 'rise' of food upward after a meal affect many people and sometimes for many years," she said. "Between the esophagus and the stomach, there's a valve that's actually a ring of muscle. It's affected by many factors which can sometimes make it loose and not close properly. If it's not well-sealed, stomach acid can 'climb' up the esophagus and cause a burning sensation because the walls of the esophagus are very delicate and sensitive".

To prevent heartburn, Rozman suggests several actions you can take:

Separate liquids and solids – Avoid drinking with meals or making food too liquidy. Generally, liquid food rises more easily than solids.

Eat acid-absorbing foods – To prevent acid from rising, during heartburn, you can eat foods that absorb it, like toast, almonds, raw tahini, and dry crackers. These absorb the acid, swell up, and reduce burning.

Avoid dairy products – Dairy can exacerbate heartburn about fifteen minutes after consumption because they require more acid for digestion. If you suffer from heartburn, it's advisable to avoid these products.

Stay away from acidic or spicy foods – During heartburn, avoid overly spicy foods, acidic juices like citrus, and alcoholic drinks.

Reduce meal size – Those with chronic heartburn should eat smaller meals to avoid stretching the stomach. "This can help the valve remain closed," says Rozman.

Avoid coffee and chocolate – Coffee and chocolate can weaken the muscle valve and worsen heartburn and reflux situations.

Don't sleep after meals – Avoid lying down or sleeping after a meal. Lying down makes it easier for acids to rise and cause heartburn. Sitting or standing makes it harder for the acid to rise.

Avoid fried foods – Fried foods are harder to digest. They stay longer in the stomach and increase chances of reflux and heartburn.