Patrick Oconnell
Heartburn, a common symptom of acid reflux and GERD, can be a bothersome condition characterised by a burning sensation in the stomach or chest after eating certain foods or a full meal. While it is not unusual to experience acid reflux once in a while, some individuals suffer from it more frequently. The good news is that there are ways to manage heartburn, and one of the most effective ways is by making dietary changes. This involves identifying and avoiding trigger foods that can relax the oesophageal sphincter and delay digestion, allowing food to remain in the stomach for longer. This article will explore how to get rid of heartburn caused by consuming cheese, a dairy product that can be a trigger food for some individuals.
How to get rid of heartburn caused by cheese
| Characteristics | Values |
|---|---|
| Causes of heartburn | High-fat foods, spicy foods, fried foods, citrus fruits, tomato sauces, vinegar, chocolate, caffeine, onions, peppermint, carbonated drinks, alcohol, and food allergies |
| Foods to eat | Low-acid fruits, cooked non-acidic vegetables, whole grains, lean proteins, grilled or steamed foods, low-fat dairy, plant-based milk alternatives, healthy fats like oils and nuts, egg whites, small meals throughout the day |
| Foods to avoid | High-fat foods, spicy foods, fried foods, citrus fruits, tomato sauces, vinegar, chocolate, caffeine, onions, garlic, peppermint, carbonated drinks, alcohol, fatty meats, butter, egg yolks, candy |
| General tips | Keep a journal to identify specific triggers, consult a doctor or gastroenterologist for tests and treatment options, consider fiber supplements, exercise caution with dairy if lactose intolerant |
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What You'll Learn
Identify your triggers by keeping a food diary
If you suffer from heartburn, it is important to identify your triggers to manage the condition effectively. Keeping a food diary is a great way to do this.
Firstly, it is important to understand the underlying cause of heartburn. Heartburn is caused by acid reflux, which occurs when stomach acid reaches the oesophagus and causes irritation. Normally, a muscle called the lower oesophageal sphincter (LES) opens to let food pass into the stomach and then closes tightly to prevent stomach acid from reaching the oesophagus. However, when this muscle relaxes too much, it doesn't close properly, allowing stomach acid to flow back up into the oesophagus and cause acid reflux and heartburn.
Certain foods can make this problem worse by relaxing the LES and slowing down digestion, causing food to remain in the stomach for longer. High-fat, salty, or spicy foods are some of the biggest triggers. Fried and fatty dishes, spicy meals, and acidic options, such as citrus or fizzy drinks, are best avoided. Reducing sugar, caffeine, and processed meats can also help.
Keeping a food diary can help you identify your specific triggers. Note down what you eat, the amount of food, and the meal times when you experience heartburn. This will help you determine any patterns or specific foods that trigger your symptoms. For example, dairy products are high in fat and tend to make heartburn worse. Eating high-fat dairy products like cheese can aggravate symptoms. However, everyone's triggers are different, so it is important to identify your specific triggers through your food diary.
Additionally, a food diary can also help you track the effectiveness of certain remedies. For example, ginger is known to have beneficial effects on heartburn, so you can note down whether drinking ginger tea helps alleviate your symptoms. Similarly, you can experiment with other remedies, such as apple cider vinegar or chamomile tea, and record their effectiveness in your food diary.
If you experience heartburn two or more times a week and changes to your diet or eating patterns haven't helped, consult a doctor or a gastroenterologist. They can help determine the underlying cause and suggest appropriate treatments.
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Avoid fatty foods, oils, and sweets
Fatty foods, oils, and sweets are some of the most common triggers for heartburn. This is because they require more time to break down during digestion, which means they stay in the stomach for longer. As a result, the risk of acid reflux increases.
Fatty foods to avoid include fried foods, fatty meats like ham or bacon, ground beef, marbled sirloin, chicken wings, and chicken nuggets. When eating out, opt for low-fat options and avoid huge portions, as eating too much can increase stomach pressure and cause acid reflux.
Oils, especially those high in saturated fat, should be used sparingly. Some healthy sources of fat include avocados, nuts, and olive oil. Sweets that are high in fat, such as chocolate, doughnuts, brownies, and cookies, should also be avoided.
In general, it's best to choose low-fat, low-acid, and high-fiber foods when trying to avoid heartburn. These options promote healthy digestion, soothe irritation, and help reduce reflux symptoms.
Keeping a food journal can also be helpful in identifying specific triggers and making the necessary dietary adjustments to manage heartburn.
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Avoid eating large meals
Eating large meals is a common trigger for heartburn. When the stomach is overly full, the esophageal sphincter may not close tightly, allowing stomach contents to rise into the esophagus. This can cause acid reflux, which leads to heartburn.
To avoid this, it is recommended to eat smaller, more frequent meals throughout the day. This means you will avoid getting too hungry and overeating. A good rule of thumb is to stop eating when you feel 75% full. This will help to reduce pressure on the esophageal sphincter and minimize the risk of acid reflux.
It is also important to pay attention to meal timing. Avoid late-night eating and try to make your last meal of the day a small one. Waiting two to three hours after eating before going to bed can help to reduce the risk of nighttime reflux.
In addition to portion size and timing, it is also beneficial to slow down when eating. Eat at a relaxed pace, put down your utensils between bites, and focus on chewing thoroughly. This will help to reduce the volume of food in your stomach at one time and decrease the tendency of the lower esophageal sphincter to relax.
By following these guidelines and making some simple changes to your eating habits, you can effectively reduce the occurrence of heartburn.
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Try non-fat milk or low-fat yoghurt
If you are experiencing heartburn, there are a few things you can do to relieve the symptoms. Firstly, it is important to understand that diet plays a major role in controlling acid reflux symptoms. Fatty foods, in particular, can make heartburn worse. This is because they relax the muscle at the bottom of your oesophagus and slow down digestion, allowing food to stay in your stomach for longer. As a result, the oesophagus is exposed to stomach acid for a more extended period.
Therefore, if you are experiencing heartburn, try non-fat milk or low-fat yoghurt. While milk comes in various varieties, including whole milk and 2% fat milk, non-fat milk can act as a temporary buffer between the stomach lining and acidic stomach contents. This provides immediate relief from heartburn symptoms. Similarly, low-fat yoghurt has the same soothing qualities, along with a healthy dose of probiotics, which are good bacteria that enhance digestion.
If you are lactose intolerant, it is important to note that avoiding foods that contain lactose is usually enough to ease your symptoms. However, lactose intolerance does not directly cause heartburn or acid reflux. Instead, it is the other symptoms that may aggravate your reflux. If you are not lactose intolerant, consuming dairy may not significantly affect your acid reflux symptoms.
If you experience heartburn two or more times a week and changes to your diet or eating patterns have not helped, consult a doctor. A gastroenterologist can perform tests to measure the acidity in your stomach and determine if frequent acid reflux has damaged your oesophagus.
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If symptoms persist, consult a doctor
If you experience heartburn more than twice a week, or if your symptoms persist despite the use of over-the-counter medications, it is recommended that you consult a doctor. Heartburn that occurs frequently can be a symptom of a more serious condition known as gastroesophageal reflux disease (GERD). GERD is characterised by chronic acid reflux, which can lead to major complications if left untreated. Therefore, it is important to seek medical advice if your symptoms do not improve.
A gastroenterologist, a specialist in the digestive system, can perform tests to evaluate the acidity in your stomach and determine if frequent acid reflux has caused any damage to your oesophagus. They may recommend a combination of lifestyle changes and medications to manage your symptoms effectively. For example, they may advise you to adopt a lower-acidic diet, lose weight, and avoid reflux exacerbators such as nicotine and alcohol. In some cases, they may also prescribe medications such as antacids and acid blockers to reduce stomach acid production and provide relief from heartburn symptoms.
It is important to note that heartburn can also be a symptom of lactose intolerance. If you suspect that you may have lactose intolerance or acid reflux, it is advisable to consult a doctor for an accurate diagnosis. They can guide you in determining whether the consumption of dairy products is contributing to your heartburn symptoms. Additionally, they can provide guidance on managing your condition effectively to prevent further complications.
If you experience any severe symptoms, such as forceful vomiting, vomiting blood, or difficulty swallowing, it is crucial to seek immediate medical attention. These symptoms may indicate serious complications arising from GERD, such as bleeding, ulcers, or scarring in the oesophagus. Therefore, it is always better to be cautious and seek professional advice if your heartburn symptoms persist or cause you concern.
In summary, while occasional heartburn may not be a cause for concern, persistent and frequent symptoms can indicate a more serious underlying condition. Consulting a doctor or a gastroenterologist can help you receive an accurate diagnosis, personalised treatment plan, and guidance on managing your symptoms effectively.
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Frequently asked questions
If you experience heartburn after consuming cheese, you may want to consider reducing your portion sizes or switching to low-fat cheese options. It is important to note that individual triggers may vary, so keeping a food diary can help identify specific foods that cause heartburn.
Eating fibrous foods, such as whole grains, root vegetables, and green vegetables, can help prevent heartburn by making you feel full and reducing the likelihood of overeating. Additionally, alkaline foods, such as ginger, can help neutralize stomach acid and relieve symptoms.
In addition to dietary modifications, making simple lifestyle changes can effectively reduce heartburn. These include avoiding lying down immediately after meals, frequently sipping water to clear acid reflux from the esophagus, and consulting a doctor if heartburn persists despite your efforts.
