Heartburn occurs when stomach acid backs up into the tube (oesophagus) that carries food from your mouth to your stomach

There is a muscular valve between the oesophagus and stomach that opens to let food in and closes so that food and acid stay in the stomach. When this valve is weak or stays open when it shouldn't, acidic contents from the stomach can flow upwards.

This results in the characteristic symptoms of heartburn, which include a burning sensation in the chest or throat and sometimes a sour taste in the mouth. These symptoms are often more pronounced after eating, when bending over, or when lying down.

Here are some suggestions from Dr Joseph Salhab, Gastroenterologist

Dr. Joseph Salhab, gastroenterologist and liver specialist based the US is known as @thestomachdoc on TikTok and Instagram.

He explains that recent studies have sparked a conversation about the long-term use of acid reflux medications, specifically proton pump inhibitors (PPIs).

"Except for very specific conditions, these medications should be a temporary aid, providing comfort as you work on healthier lifestyle choices," he warned. "The goal is to lessen the need for medication in the long run" by focusing on the underlying causes of acid reflux.

NOTE: It is important that you do not stop any medication without first consulting with the doctor who prescribed this medication.

Heartburn that occurs frequently can develop into gastroesophageal reflux disease (GERD).

Dr. Salhab warns that "persistent heartburn should never be overlooked, as it may be a sign of more serious health issues," adding that it's crucial for those who frequently experience heartburn to consult with a gastroenterologist or a healthcare provider.

"They can help determine if your symptoms are due to a common issue like acid reflux, or if they indicate something more serious requiring further medical evaluation,".

Ways to Get Heartburn Relief Without Medication

While we're still learning about the long-term effects of medication, it's clear that making lifestyle changes is key to help manage heartburn and acid reflux.

Here are some simple methods to address heartburn:

Chew Gum

Chewing gum after meals can be a simple and effective way to tackle heartburn for the following key reasons

• Chewing stimulates saliva production: The saliva travels down the oesophagus and helps create a protective barrier against acid.
• Chewing stimulates the muscles in your oesophagus: This helps to move food and acid down into the stomach instead of letting it back up, and helps clear any excess acid that might be lingering.
• Chewing encourages the stomach to empty its contents more efficiently: This reduces the amount of time that acid and food can potentially reflux into the oesophagus.
• Sugar free gum is best to help protect your teeth

Go for a Walk After Eating

Walking for around 30 minutes after a meal, especially after dinner, can help with heartburn.

This gentle exercise helps food and digestive juices move through your system more efficiently, preventing them from lingering in the stomach where they can lead to acid reflux.

As a form of exercise, walking can also help you lose weight and increase your physical activity, both of which are crucial in treating heartburn.

Belly/Diaphragmatic Breathing which means breathing with your stomach

Belly breathing can be particularly helpful for managing heartburn symptoms, especially when medication is not available.

The technique works by using the muscles in the body to tighten the gate between the oesophagus and stomach, closing it off, so that less acid can reflux upward.

Belly breathing is performed by breathing slowly and deeply through your nose, allowing your belly to expand instead of your chest. This can take practice. Hold your breath for 3 to 5 seconds, then slowly breathe out through your lips. It's important that your belly is expanding during this process.

For those suffering from heartburn, practicing this technique for about 10-15 minutes after a meal can serve as a preventive measure. It's also effective when symptoms flare up, providing a natural way to alleviate discomfort.

Check out this u tube video on belly/diaphragmatic breathing:  

Foods To Eat To Reduce Heartburn

• Green vegetables: Eating green vegetables, such as kale and broccoli, which are known for their anti-acid properties.
• Fibre: Research has shown that those who consume more fibre experience fewer episodes of heartburn.  Dietary fibre such as that provided by psyllium husk can reduce heartburn symptoms (World Journal of Gastroenterology, June 7, 2018). High-fiber foods such as fruits, vegetables, and grains reduce acid reflux due largely to fibrer’s qualities as a digestive aid. Fibre, among other things, absorbs liquid in the digestive system, which prevents the displacement of stomach acid. Ideally one should aim for about 25 to 30 grams of fibre daily. So try to include more fruit, vegetables, wholemeal bread, nuts, seeds and whole grains in your diet
•  Bananas. This low-acid or alkaline fruit can help neutralize stomach acid by coating an irritated oesophageal lining. And not only are bananas alkaline, they’re also rich in pectin — a soluble fibre that helps keeps food flowing nicely through the digestive tract. This can help you feel full longer, so you’re less likely to overeat. 

Other alkaline foods include:

• Melons (particularly cantaloupe and honeydew)
• Grains (like wild rice, oats and quinoa)
• Almonds
• Cauliflower

Remember these are high fibre foods and good to include as part of a healthy diet. The hope is that they will also provide some relief from symptoms.

Foods To consider Avoiding To help Reduce Heartburn

• Some foods can weaken the valve between the esophagus and stomach, while others may slow down the stomach's emptying process. This can cause food to remain in the stomach longer than necessary, increasing the likelihood of acid refluxing back up.

• Reducing the intake of certain foods may lead to a noticeable improvement in heartburn symptoms for some.

• Foods known to be potential triggers of heartburn often include  the following:

• Citrus fruits
• Chocolate
• Mint
• Fast food
• Fried dishes
• Fatty meats

Certain beverages might also contribute to discomfort, such as the following:

• Coffee
• Carbonated drinks
• Alcohol
• Chocolate-based drinks

Everyone is different when it comes to food and heartburn, so it's important to see what works best for you.

You can start by cutting out certain foods to see if your heartburn gets better. Then, slowly add them back into your diet one by one.

This way, you can tell which foods cause problems and avoid cutting out things you enjoy for no reason.

This is the best way to identify any potential food intolerances as no two people are the same and what might be an irritant for one person might be tolerated by another person.