Many people experience a burning sensation in the chest, sometimes extending to the throat with a sour taste, known as gastroesophageal reflux. While fatty and spicy foods are common culprits, everyday habits and overlooked factors also play a role.
Trigger Foods and Drinks:
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In addition to fatty and spicy meals, experts highlight triggers like mint, raw onions, carbonated drinks, and fermented vegetables, which relax the lower esophageal sphincter.
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Foods like oatmeal, bananas, watermelon, and lean proteins such as fish and tofu help reduce acid and protect against reflux.
Protein and Digestion:
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Protein slows digestion, increasing pressure on the stomach. Opt for easily digestible proteins in moderation to avoid worsening symptoms.
Physical Activity and Reflux:
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Intense exercise immediately after meals, like weightlifting, planks, or running, may push stomach acid upward.
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Walking, cycling, swimming, or light resistance training a couple of hours after eating reduces risks.
Medications and Supplements:
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NSAIDs reduce protective stomach mucus. Take them with food and a full glass of water to minimize irritation.
Clothing and Daily Habits:
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Tight clothing around the waist increases stomach pressure.
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Bending or lying down immediately after eating worsens symptoms.
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Elevating the head of the bed or sitting upright after meals reduces nighttime reflux.
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Chewing gum can increase swallowed air, worsening heartburn.
Daily Prevention Tips:
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Eat small, balanced meals.
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Wait before exercising or lying down.
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Drink water regularly.
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Wear loose clothing around the waist.
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Avoid trigger foods and drinks based on personal experience.
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Elevate the head of the bed to reduce nighttime symptoms.
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