Heartburn is a burning sensation in the chest that is caused by stomach acid backing up into the esophagus. It is a common condition that affects about 20% of the population.

Certain foods can trigger heartburn by causing the lower esophageal sphincter (LES) to weaken, which allows stomach acid to flow back up into the esophagus. Here are some foods to avoid if you frequently experience heartburn:.

Fried and Fatty Foods

Foods that are high in fat take longer to digest and can cause the LES to relax, which allows stomach acid to flow back up into the esophagus.

Fried foods are particularly problematic because they are not only high in fat but are often seasoned with spices such as black pepper, which can also trigger heartburn.

Spicy Foods

Spicy foods can irritate the lining of the esophagus and stomach, causing heartburn. This includes foods like chili, hot sauce, curry, and salsa.

Citrus Fruits and Juices

Citrus fruits and juices are highly acidic and can irritate the lining of the esophagus and stomach. This includes oranges, lemons, limes, grapefruits, and their respective juices.

Caffeinated Beverages

Caffeine is a stimulant that can relax the LES, allowing stomach acid to flow back up into the esophagus. This includes coffee, tea, and soda.

Alcohol

Alcohol can relax the LES and cause the stomach to produce more acid, which can lead to heartburn. It also dries out the lining of the esophagus, making it more vulnerable to irritation.

Tomatoes

Tomatoes are highly acidic and can cause heartburn, especially if eaten in large quantities or in acidic forms such as pasta sauce.

Peppermint

Peppermint can relax the LES and allow stomach acid to flow back up into the esophagus. This includes peppermint tea, peppermint gum, and peppermint candy.

Onions and Garlic

Onions and garlic are known to relax the LES and can cause heartburn. They are often used in many different types of dishes, so it is important to be aware of how much you are consuming.

Chocolate

Chocolate contains caffeine and a compound called theobromine, both of which can cause the LES to relax and lead to heartburn.

Mint

Mint can also relax the LES and cause heartburn. This includes things like mint gum, mint chocolate, and even mint toothpaste.

If you frequently experience heartburn, it is best to avoid these trigger foods. Maintaining a healthy diet, managing your weight, and avoiding large meals can also help alleviate symptoms of heartburn.