Knowing triggers could help you to beat heartburn
ACID reflux affects about seven million Brits at some point or other.
We most commonly think of it in terms of heartburn. But as Dr Jonathan Aviv points out in his new book The Acid Watcher Diet (Hay House, £12.99), it can also cause other symptoms, including a lump-like sensation in the throat that causes difficulty swallowing, chronic coughs, sore throats and hoarseness.
Acid reflux can become an ongoing problem. Pay your GP a visit if you’ve been experiencing symptoms for a couple of weeks or more, so they can keep an eye on it and investigate further if necessary.
Certain things are known to be common triggers for the problem, such as heavy, rich meals and eating too fast. But what about less obvious triggers? CHOCOLATE In his book, Dr Aviv outlines a two-part plan to help combat acid reflux, along the way identifying a list of things to avoid – including chocolate. It contains methylxanthine, he says, which increases stomach acid production. SEED OILS Rapeseed and sesame oil might be on trend but Dr Aviv notes that, while they have a borderline pH, often they’re essentially acidic, due to chemicals involved in the extraction process. Switch to extra virgin olive oil instead. SIT-UPS They may be a go-to exercise for toning and honing those abs but if you’re prone to acid reflux, doing sit-ups can encourage gastric acid to flow upwards, Dr Aviv warns. CANNED FOODS Dr Aviv believes dietary acid can be an aggravating factor. While some foods are known for being acidic, sometimes it’s a little less obvious. Canned soups and veg are an example. Look out for citric or ascorbic acid in the ingredients. NOT CHEWING ENOUGH Nutrition therapist and health educator Alison Cullen said: “Try to savour the food that you eat, and chew each mouthful at least 20 times before your swallow.” TIGHT CLOTHES An uncomfortably tight waistband, which puts pressure on the stomach, could make symptoms worse. So avoid clothing that is too tight, especially if you are eating a large meal. GETTING OLDER Healthspan medical director Dr Sarah Brewer says our digestive system becomes less effective as we age. So the older you are, the more likely you are to suffer from heartburn. STRESS Health psychologist Dr Megan Arroll said: “Heightened stress and anxiety can result in indigestion, often caused by stomach acid. To combat this, breathe deeply and slowly through your diaphragm.” SLEEPING ON YOUR RIGHT SIDE A study in the Journal of Clinical Gastroenterology found that sleeping on your left side is the best way to avoid heartburn at night.
‘Chew each mouthful at least 20 times before you swallow’