6 Suggestions for avoiding heartburn

There's plenty of controversy about which food demons trigger heartburn. The truth is, what bothers you may be no problem at all for the guy in the next booth at the pizza parlour.

If you occasionally suffer from heartburn, these suggestions can help you sidestep the painful consequences of enjoying your favourite meal.

1. Find your trigger foods. When researchers from Stanford University reviewed more than 100 studies of lifestyle remedies for acid reflux, they found that avoiding chocolate, mint, spices, grease and late-night noshing doesn't help most people. Plenty of other research and the experience of digestive disease specialists, suggests that for some people, these are exactly the things they should avoid. Figure out what your personal trigger foods are, then steer clear of them. Possibilities include citrus fruits; chocolate; coffee and tea; alcohol; fatty and fried foods; garlic and onions; mint flavourings; spicy foods; and tomato-based foods such as spaghetti sauce, salsa, chili and pizza.
2. Up your fibre intake. People who ate high-fibre breads (think whole grain) had half the risk of severe heartburn or gastroesophageal reflux disease (GERD) compared to people who ate low-fibre breads (think white) in one large Scandinavian study. Fibre may help by soaking up excess nitric oxide, a compound that relaxes muscles in the digestive system. When researchers at the Houston Veterans Affairs Medical Center scanned the esophaguses of 164 people, they found that those who ate more fruits, veggies, whole grains and beans were 20 percent less likely to have signs of erosion of delicate esophageal tissue caused by reflux. At higher risk: people who took in more fat, protein and calories.
3. Skip the cola. When researchers from the University of Arizona College of Medicine polled more than 15,000 people about their lifestyle habits and history of GERD, they found that those who drank more than one carbonated, caffeinated drink per day were 24 percent more likely to have sleep-disturbing nighttime reflux than those who drank less pop. Many bubbly drinks have a high acid level, which may explain the connection, they say.
4. Pop in some gum. No antacid on hand? Head off heartburn with a stick of chewing gum. A small British study found that chomping on gum for 30 minutes after a big fatty meal doubled saliva production and saliva swallowing; researchers estimate that 10 extra swallows could cool mild heartburn by pushing acids back where they belong. Other research shows that gum chewing neutralizes the acids in stomach backwash for up to three hours after a meal.
5. Keep your blood sugar in a healthy range. Over time, the high blood sugar levels that come with type 1 and type 2 diabetes can damage nerves throughout your body, including those that regulate the emptying of your stomach. If food sits in your stomach, it can be regurgitated more readily into your esophagus. Some studies suggest that better blood sugar control can help, but it's still important to use some other strategies.
6. Catch the early-bird special. When Japanese researchers tracked the bedtimes and GERD symptoms of 441 women and men, they found that those who went to bed within three hours of finishing dinner were 7.5 times more likely to have acid indigestion than those who turned in four or more hours later. If you go to bed at 10:30 p.m., aim to finish dinner no later than 6:30 p.m.

These suggestions are meant for those experiencing occasional heartburn. If you suffer from heartburn more often, please consult with your doctor.