Frederic Melton
Heartburn, a common symptom of gastroesophageal reflux disease (GERD), is characterised by a burning sensation in the chest or throat. It is caused by acid reflux, which occurs when stomach acid flows back into the oesophagus. While various factors can contribute to acid reflux, diet plays a significant role in controlling its symptoms. Certain foods, such as those high in fat, salt, or spice, can trigger heartburn by relaxing the lower oesophageal sphincter (LES) and delaying digestion, allowing food to remain in the stomach for longer. Cheese, being high in fat, can cause heartburn by putting pressure on the LES and enabling acid to enter. However, not all cheeses are equal in their fat content, and some have reduced fat, which may be less likely to trigger heartburn.
| Characteristics | Values |
|---|---|
| Is cheese bad for heartburn? | Yes, cheese is bad for heartburn. |
| Why is cheese bad for heartburn? | Cheese is high in fat, which delays digestion by sitting in the stomach for longer. This puts pressure on the LES and can allow acid to enter. |
| What are some examples of cheeses that are high in fat? | Gouda, Parmesan, cream cheese, stilton, and cheddar. |
| Are there any low-fat cheeses? | Yes, cottage cheese, ricotta, and other cheeses have reduced fat. |
| What are some other foods that can cause heartburn? | Fried food, fast food, fatty meats, spicy food, chocolate, peppermint, carbonated beverages, citrus fruits, garlic, onions, and candy. |
| Are there any foods or remedies that can help relieve heartburn? | Lean meats, veggies, low-fat yogurt, ginger, ginger tea, lemon juice with honey, and fiber supplements. |
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What You'll Learn
High-fat foods like cheese cause heartburn
High-fat foods are a common cause of heartburn. This is because they relax the lower esophageal sphincter (LES), which is a muscle that acts as a valve between the oesophagus and the stomach. When this muscle relaxes, it allows food and stomach acid to flow back up into the oesophagus, causing acid reflux and heartburn.
Cheese is a high-fat food that can therefore cause heartburn. Gouda, Parmesan, cream cheese, stilton, and cheddar are all high in fat and can delay digestion by sitting in the stomach for longer. This puts pressure on the LES and can allow acid to creep up, causing that familiar burning sensation in the chest or throat.
Other high-fat foods that can cause heartburn include butter, fried food, fatty meats such as bacon and sausage, chocolate, and full-fat milk. These foods can relax the LES and slow down digestion, causing food to remain in the stomach for longer. This increases the risk of acid reflux and heartburn.
If you are prone to heartburn, it is advisable to avoid or limit your intake of high-fat foods like cheese. Opting for low-fat or non-fat dairy products, lean meats, and cooked, non-acidic vegetables can help to reduce the occurrence of heartburn. Additionally, ginger is known to be an effective natural remedy for heartburn due to its medicinal properties, including its alkaline nature and anti-inflammatory effects, which soothe irritation in the digestive tract.
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Acidic foods like citrus fruits
Acid reflux occurs when the sphincter at the base of the oesophagus isn't working properly, allowing fluid from the stomach to enter the oesophagus. This can cause a burning sensation in the chest or throat, known as heartburn, as well as difficulty swallowing or constant coughing.
Citrus fruits, such as oranges, are high in acid content and can trigger heartburn. When trying to eat healthier, it is recommended to opt for non-citrus fruits like apples, bananas, melons, or berries. If you do eat citrus fruits, it is better to consume them earlier in the day.
In general, a diet rich in vegetables, protein, and low-acid fruits is recommended for people prone to acid reflux and heartburn. Examples of low-acid fruits include watermelon, cantaloupe, and honeydew. Root vegetables such as sweet potatoes, carrots, and beets, as well as green vegetables like asparagus, broccoli, and green beans, are also good choices.
It is also important to note that large meals and late-night eating can trigger heartburn. Eating smaller, more frequent meals throughout the day and avoiding late-night dinners or bedtime snacks can help prevent heartburn.
Additionally, certain foods and drinks can help soothe heartburn symptoms. Ginger, for example, is a natural digestive aid due to its medicinal properties. Sip on ginger tea or chew on low-sugar dried ginger to help relieve heartburn. Non-fat or low-fat milk and yoghurt can also act as buffers between the stomach lining and acidic contents, providing temporary relief.
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Spicy foods
The culprit in spicy foods is thought to be capsaicin, the compound that gives chillies their heat. Capsaicin activates TRPV1 receptors in the oesophagus, creating a burning sensation. Interestingly, while capsaicin increases heartburn when consumed once, regular consumption may significantly reduce symptoms. This is because at higher doses, capsaicin acts as a painkiller.
If you are prone to heartburn, you may want to consider limiting your intake of spicy foods. However, this does not mean you need to eliminate them from your diet entirely. Keeping a food diary can help you identify specific triggers. It is also beneficial to remain upright after a meal, as gravity helps keep stomach contents from rising back up.
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Fatty meats
Fatty foods can also trigger heartburn by stimulating the release of esophageal irritants like bile salts. They may also stimulate the secretion of the hormone cholecystokinin (CCK), which relaxes the LES. This can lead to acid reflux, where stomach acid reaches the oesophagus and causes irritation.
Meats that are high in fat include bacon and sausage. If you are prone to heartburn, it is recommended that you swap fatty meats for lean meats such as chicken, turkey, and seafood.
It is important to note that while fatty meats can trigger heartburn, they may not have the same effect on everyone. Moderation is key, and while some people may need to avoid fatty meats completely, others may only need to reduce their consumption. In addition, there are other factors that can contribute to heartburn, such as diet, lifestyle, and weight.
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Carbonated drinks
While there is no direct evidence that carbonated drinks promote or exacerbate gastro-oesophageal reflux disease (GERD), they can cause a short decline in intra-oesophageal pH. The carbonation in soft drinks, seltzer water, and beer can cause acid from your stomach to bubble up into your throat, creating an uncomfortable burning sensation. This can be particularly uncomfortable when sleeping on your back, as acid from your stomach may flow into your oesophagus.
If you experience heartburn, it is important to pay attention to what you eat and drink and how they make you feel. This can help you identify any triggers for your acid reflux symptoms so that you can eliminate them from your diet. While there are medications that can help relieve heartburn, changing your diet can also be an effective strategy. For example, fatty foods such as cheese can delay digestion and put pressure on the LES, allowing acid to creep up. Other common triggers for heartburn include spicy foods, fried foods, tomatoes, citrus fruits, chocolate, garlic, onions, tea, coffee, mint, and alcohol.
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Frequently asked questions
Yes, cheese is bad for heartburn. Cheese is a high-fat food, which can delay digestion by sitting in your stomach for longer. This puts pressure on the lower esophageal sphincter (LES) and can allow acid to enter.
Non-fat milk can act as a temporary buffer between the stomach lining and acidic contents, providing immediate relief from heartburn. Low-fat yoghurt has the same soothing qualities and also contains good bacteria that enhance digestion. Ginger is also a great digestive aid, thanks to its medicinal properties.
If you experience heartburn more than twice a week, it is recommended that you consult a doctor. They may suggest medications such as proton pump inhibitors (PPIs) or recommend lifestyle changes such as reducing your intake of fried and fatty foods, spicy meals, and acidic options.
