Heart burn causing food habits

Can I eat this? Can I not?
Heartburn is the feeling of discomfort you have when the stomach acids back up into your esophagus (food pipe) and causes irritation. 
Certain foods and habits can trigger this reflux, so knowing what to avoid can help you prevent a heartburn

Overeating
Just as quality of food matter, so does the quantity. 
Overeating, even if it is healthy foods is more likely to give you a heart burn. 
Bigger is not better. Controlling your portions can help avoid a heartburn.

Eating too fast
Stuffing your face with food is a complete no-no. 
Gulping down your food fast does not help you digest food well and this can cause a heartburn. 
The right way is to take your time eating your meals and enjoying it while you do. 

Pasta Fettuccine Bolognese with tomato sauce in white bowl.

Acidic Foods
Cut down on high acidic foods like oranges, lemons, tomatoes etc. as they can trigger a heartburn, especially when eaten on an empty stomach by themselves. 
Vinegar is also a condiment that one must avoid using to prevent heartburn. 

Too Much Fatty Foods
Fatty and fried foods stay longer in your stomach and the longer they are there, it's more likely to cause discomfort. 
Cutting down on fried and fatty foods from the diet goes a long way to prevent hear.

Fresh and cold cola drink in glass

Watch What You Drink
Watch what you drink, as certain beverages can trigger a heartburn. 
Carbonated beverages (cola’s etc.) cause bloating that may lead to heartburn.  
Alcohol relaxes the valve between your esophagus and stomach, letting acid escape more easily leading to heart burn. 
Caffeinated beverages boost your stomach acids. So being watchful of what you drink helps. 

Choose Heartburn Friendly Beverages
Select beverages that help calm your stomach like light herbal tea, milk, water etc. 
If you must have a coffee or a cola, go for a smaller portion. 

Cut the Spice
Cut back on spices in your food. 
The fiery feeling in your stomach post a hot and spicy meal, its real. 
Cut back on too much pungent and flavorful spices like onion and garlic as well to reduce heartburn.

Herbs are Good
Cutting down on spices does not mean that you must have tasteless food. 
Easing up a bit on the spiciness could make a difference.  
Flavor your foods with herbs. 

Say NO to Chocolate
Sorry chocolate lovers, but chocolate has caffeine and that’s not heartburn friendly. 
If you can't avoid chocolate completely, then reduce the quantity you eat  or just have it on special occasions. 

Track your Triggers
Every person is different.
What causes you a heartburn, may not be a cause for someone else. 
Keeping a diary can help you track the causes of heartburn for you.

Chewing Gum
After a meal, chewing gum keeps your mouth making saliva. 
The extra liquid helps neutralize acid and spurs your stomach to empty its contents into your small intestine faster -- basically, moving your food down the line before heartburn gets a chance to set in.

Lifestyle Changes
Some change in daily habits can help you decrease the chances of getting a heartburn. 
Avoid lying down right after a meal, keep a gap of 3 hours between your last meal and bed-time. 
Stop smoking and losing some weight can also help in reduce heartburn. 
Everyone gets it now and then, but you should talk to your doctor if it happens to you a lot. 
Heartburn could be a symptom of digestive problems.

Disclaimer: The advice provided is intended for informational purpose only and does not substitute for professional medical advice.  Consult with your doctor if you’re seeking medical advice, diagnoses, or treatment.​