INDIGESTION AND HEARTBURN
FOODS THAT HARM
FOODS THAT HEAL
FOODS TO LIMIT
WHO’S AFFECTED
Many North Americans have indigestion occasionally, but for some, it is a daily trial
Indigestion is a general term to describe discomfort in the upper abdomen after a meal
It’s not a disease itself, but a description of symptoms
Although indigestion is often used to describe heartburn, these are two different conditions
Heartburn is the burning, painful sensation in the chest that occurs when stomach acid and other contents flow backward, or reflux, into the esophagus
When acid reflux and heartburn occur at least twice a week, a person may be diagnosed with Gastroesophageal Reflux Disease, or GERD
Over time, GERD damages the lining of the esophagus and may even cause a precancerous condition known as Barrett’s esophagus
People with GERD may require stronger medications or surgery to treat symptoms
Indigestion can be caused by GERD, peptic ulcer disease, gastritis, cancer, or abnormality of the pancreas or bile ducts
Heartburn may be caused by obesity and pregnancy, both of which increase pressure on the stomach and force fluids up into the esophagus
Another possible cause of heartburn is a hiatal hernia, which develops when the upper part of the stomach protrudes through the hiatus, the opening where the esophagus meets the stomach
Nutrition Connection
Dietary tactics and modifications can alleviate symptoms of indigestion and heartburnHere are several recommendations: Eat small, frequent meals
You may be able to digest five to six smaller meals better than three large ones
Avoid eating within 2 hours of bedtime
Eat a balanced, low-fat diet
The stomach will digest a low-fat diet that offers a balance of protein, starches, and fiber-rich vegetables and fruits more easily than fatty foods, which take longer to digest and thus slow down the rate of food emptying from the stomach
Avoid acidic foods and drinks
Coffee, including decaffeinated brands, promotes high acid production; so do tea, cola drinks, and other sources of caffeine
Acidic foods include citrus fruit, tomatoes, pickles, and anything made with vinegar
Avoid spicy foods
Omit from your diet other foods that tend to irritate your stomach or provoke bouts of indigestion
Avoid curries, hot peppers, and any other offenders that cause discomfort
Avoid foods that relax the diaphragmatic muscle
Chocolate or peppermint worsens indigestion by relaxing the sphincter muscle connecting the esophagus to the stomach
Limit alcohol intake
Alcohol can irritate the stomach lining
Dine earlier in the evening
If you give yourself at least 3 hours between dinner and bedtime, your stomach is more likely to be empty when it’s time to lie down, so reflux is less likely to occur
Chew nonmint gum for dessert
In the case of GERD, chewing gum stimulates you to produce more saliva, which contains bicarbonate
Gum chewing also increases your rate of swallowing
The saliva then neutralizes the acid in the esophagus—so you’re activating nature’s own antacid system
However, mint gums may cause the lower esophagus to relax, potentially allowing more stomach acid to rise
Beyond the Diet
Indigestion and heartburn caused by reflux can usually be controlled with a few lifestyle changesThe following tips can help: Exercise
In addition to contributing to overall health, exercise helps reduce stress, a potential cause of indigestion
Don’t smoke
Smoking increases stomach acid levels, and nicotine relaxes the sphincter muscle, which causes acid reflux
Sit up straight after meals
Bending over or lying down increases pressure on the stomach and promotes acid reflux
Maintain a healthy weight
Extra weight around the abdomen pushes up your stomach and causes acid reflux in your esophagus
Don’t wear tight-fitting clothes
Clothes that are too snug around the waist place additional pressure on your stomach
Elevate your head at bedtime
If heartburn strikes frequently at night, raising the head 3 to 6 in (8 to 15 cm) can help symptoms
Sleep on your left side
This helps reduce pressure on your stomach, which is likely to reduce the chance of reflux
Track your triggers
You have to know which foods trigger your symptoms—foods that work well for one person may cause problems for another
Common foods that trigger GERD include chocolate, caffeinated beverages, and alcohol
Keep a journal to note your symptoms; as you list foods and beverages for each meal, also note what else is going on
Write down symptoms and their frequency
Your diary should also note all medications taken, including supplements
Your doctor should review this diary to help identify specific contributing factors
Take an antacid
An over-the-counter antacid can soothe heartburn and indigestion symptoms
However, the use of antacids to treat heartburn by neutralizing stomach acid is questionable
The problem is not too much acid, but acid in the wrong place
If they do help, follow instructions and never take them for longer than recommended
Overuse may cause diarrhea or constipation
Talk to your doctor
If all else fails, speak to your physician, who may run some tests or take x- rays to determine whether you have GERD or to rule out other diseases
Prescription-strength drugs, which include H-2 receptor blockers and proton pump inhibitors, may be suggested
Importance of well balance diet
