11Known Heartburn Triggers, According to RDs

Often described as a painful burning feeling in the chest or throat, heartburn affects more than 60 million people, according to the American College of Gastroenterology (ACG). “What happenswhen you have refluxis that stomach contents (including acid and bile) go back up into your esophagus,” explains Laura Manning, MPH, RD, clinical nutrition coordinator at the Susan and Leonard Feinstein IBD Clinical Center at Mount Sinai Hospital in New York City. Usually, the lower esophageal sphincter (LES) serves as a tight valve separating your stomach and esophagus, but when that muscle becomes weak, stomach contents can flow back up — triggering a burning sensation in the chest and a sour, bitter taste in the throat and mouth.

Here, RDs weigh in on 11饮食习惯这可能会导致或加剧您的胃灼热并分享实用的修复程序。曼宁说，如果您每周经历两次以上的胃灼热，或者正在干扰您的日常生活，那么见医生是个好主意。

A drizzle of lemon or lime can serve as the perfect finishing touch forgazpachoor anorzo veggie salad。But if you down too much OJ or pile on the salsa, you may irritate your esophagus and trigger heartburn. “The effect of acidic fruits and vegetables (Think: oranges and tomatoes) on heartburn tends to be more person-specific, but it’s still a common culprit,” says Claudia Gumina, RD.

修复程序：To find out what’s causing your heartburn,keep a food journalnoting what you eat and any symptoms that arise. After you identify a potential culprit, consider taking a few weeks off from the offending food or beverage, then reintroduce it slowly to better assess its effects, Gumina advises.

Sriracha可能要归咎于您的胸部燃烧，甚至是睡眠中断。曼宁说，实际上，一些最常见的触发因素是辛辣的菜肴，例如咖喱和很多热胡椒。胃食管反流疾病症状中近90％声称辛辣食物trigger their heartburn.

修复程序：下次您外出吃饭时，请订购“温和”或准备自己的饭菜詹妮弗·租赁（Jennifer Lease）建议，更好地控制了多少香料。

含咖啡因的饮料咖啡曼宁说，茶，能量饮料和苏打水也很酸性，当它们刺激您的食管时，它们会恶化胃灼热的症状。

The fix: Trycutting down on caffeine查看您的症状是否减轻，目标不超过每天两杯咖啡, suggests Gumina.

While peppermint oil has shown promise as a treatment forgastrointestinal ailmentslike肠易激综合症（ibs），一种副作用可能是胃灼热，显示评论in Alimentary Pharmacology & Therapeutics. “Peppermints are interesting because they can actually work as a muscle relaxer on the GI tract,” explains Manning. “Consuming peppermint relaxes that lower esophageal sphincter and can actually make digestion worse.”

修复程序：如果薄荷茶或薄荷糖似乎加剧了您的症状，请考虑将其切除。相反，请尝试另一种平静的茶，例如洋甘菊。

酒精is another muscle relaxer which can loosen up your LES, allowing reflux to flow up your esophagus, explains Manning. Drinking causes reflux symptoms in healthy people and even more so in heavy drinkers,found a studyin Therapeutic Advances in Chronic Disease.

修复程序：曼宁建议，如果您容易回流后尾尾小时，请坚持一两杯饮料。但是，如果您的胃灼热案更严重，则可能需要进一步切割并切换到非酒精饮料。

“High-fat foodsGumina解释说：“因为它们的消化速度比较低的脂肪选择慢，使食物在胃中停留更长的时间。”“胃中的食物越多，会发生回流或酸备份的可能性就越多。”

修复程序：While健康的脂肪are part of awell-balanced diet，最好减少较不健康的食物和额外的奶油敷料。Lease说，将全牛奶从全牛奶转换为1％或脱脂牛奶，而选择基于肉汤的汤也可以帮助奶油汤。

点击全罐自助餐，菜单上也可能会在菜单上进行胃灼热。简单地吃太多心痛的是最常见的罪魁祸首,says Manning, as you overload your digestive system and set yourself up forstomach acid backup。Even a single large meal may cause heartburn to arise.

修复程序：One way tobreak a cycle of overeatingis to “focus on consuming small, frequent meals versus three large meals per day. This limits the food load in your stomach, preventing its contents from flowing back into your esophagus,” says Gumina. Rather than skipping meals, “having a小吃吃饭之前可以帮助降低饥饿水平因此，您不会暴饮暴食。” Manning补充道。

Wearing tight pants when you go out to eat may似乎就像一个伟大的plan to avoid overeating, but it can also trigger heartburn. “If you have a belt or waistband that is particularly snug, that will irritate reflux by disrupting the flow of digestion because it’s pressing against the stomach,” explains Manning.

修复程序：曼宁说，请确保您穿着舒适的衣服，而不是必须挤进的牛仔裤。这将帮助您更好reach your health goals在长期。

Proper fuel是充满挑战的锻炼的关键，但是如果您still have food in your stomach, it could drum up reflux. “This is most common in peoplewho are running或者随着胃部的刺痛动作移动，因为胃内容物可能会更频繁地出现。”曼宁说。

修复程序：确保留出时间消化pre-workout and不要跳过热身, says Manning. What’s more,饭后去散步can help stimulate your GI tract for speedier digestion, she adds.

许多人因躺在床上或在沙发上伸展而感到内gui。但是，“当您躺下时，您的消化变为水平，但您希望它是垂直的，以防止酸的备份，” Lease说。因为消化从上到下移动，您的目标是aidgravity, not fight it, to avoid heartburn.

修复程序：“Make an effort to sit at the table,eat slowly and mindfully, chewing food thoroughly and without distractions,” advises Lease.

虽然安排早餐可能很艰难，但在进食三个小时内睡觉是重复胃灼热的最大风险因素之一，finds a studyin the Journal of Gastroenterology and Hepatology。“Generally, we recommend不吃睡前的进食,” says Lease. “You want the last meal that you eat to be at least 2–3 hours before going to bed to allow for complete digestion.”

修复程序：曼宁建议，选择轻便且易于消化的东西，尤其是如果您晚上吃饭。选择煮熟的蔬菜而不是原始的leaner proteinslike鱼orchicken。