Cooling the Heartburn Flame

Imagine yourself eating a romantic dinner: rich food, cream sauces, wine and a decadent chocolate dessert. If you’re thinking of the ensuing heartburn—and not the person you’d be sitting with—it's time to take action.

The treatment is prevention
Many of the foods that we love do not always love our digestive tracts back. The culprits of great digestive displeasure abound—onions, garlic, chocolate, alcohol, peppers, mint, carbonated beverages, caffeinated beverages, citrus fruits and juices, tomato products, coffee, vinegar and fried and other fatty foods. Although these foods do not cause heartburn, they can aggravate it or its chronic counterparts—gastroesophageal reflux disease (GERD) and Barrett’s esophagus.

There are other conditions and habits that are also associated with heartburn that you need to consider. Pregnant women often experience reflux in the last trimester, but the symptoms tend to be relieved upon delivery. If you are overweight, weight loss may decrease the frequency and severity of your heartburn. Any of these following tips can help most heartburn sufferers decrease discomfort:

• Limit the number of offensive foods that you eat at each meal
• Eat small, frequent meals at least four times per day
• Enjoy meals at a relaxed pace and in a comfortable setting
• Sit or stand for at least 45 minutes after each meal
• Eat your last meal at least two hours before bedtime
• Avoid late-night snacking
• Take a short walk after meals
• Sleep with your head slightly propped up on a pillow
• Wear pants or skirts with a loose-fitting, elastic waists and other clothing that does not put pressure on your abdomen.

If you’ve already worked on losing weight, made lifestyle changes and tried over-the-counter medications and still haven’t found relief, schedule an appointment with your primary health-care provider and a dietitian. Two weeks before the appointment, keep a journal of foods you eat and a detailed account of heartburn episodes. This information can help your health-care providers decide what treatments are appropriate and what foods are your biggest offenders. Talk to your doctor about aspirins and other pain medications that you take—they could aggravate heartburn. Also, let your registered dietitian know if you are taking an antacid that contains sodium bicarbonate (baking soda). It can interfere with the absorption of vitamins and minerals.

And before you indulge in that romantic dinner, consider how the food you eat will impact your health and comfort for the rest of the evening. Making smart choices can help prevent further damage to your health and your love life.

Want to know more? Check out these sites:

• Test Your Digestive Health and Learn What the Score Means
• American Gastroenterology Association
• National Institute of Diabetes and Digestive and Kidney Diseases Backgrounder on Barrett’s Esophagus
• National Heartburn Alliance
• Heartburn Help

More About Heartburn and GERD on MSN Health & Fitness:

• The Long and Tortured History of Heartburn
• No Heartburn? You Could Still Have GERD
• Chew Gum, Douse Heartburn

Find all article by Keecha.

Do you have a nutrition question you'd like to ask MSN Health & Fitness? Send e-mail to experts@microsoft.com. Please include Ask the Nutritionist in the subject line. We regret that we cannot provide a personalized response to every submission.
Keecha Harris is President of Harris and Associates, a food systems and public health consulting firm based in Birmingham, Ala. (Read her full bio.)