Kerry's casebook: Help for heartburn

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Posted at 12:02PM, 04 March 2013 by Kerry Torrens - Nutritional therapist

As a nutritional therapist, Kerry sees up to 15 clients each week. Here she explains how to beat uncomfortable heartburn and acid reflux, which in many cases can be eased by avoiding certain foods.

My client, in his late 40s, found that eating out often left him feeling uncomfortable, with a burning sensation in his chest and throat. He told me that he tended to grab toast for breakfast, ate lunch on the hoof and finished the day with a late-evening meal. He had recently put on a few kilos and was trying to reduce the fattier foods that he suspected were the cause of his problem.

My advice to this client was...

I explained that he needed to determine which foods brought on his heartburn. Common triggers include spicy foods, coffee, alcohol, chocolate, peppermint, fizzy soft drinks and acidic foods like tomatoes. Red meat, full-fat dairy and fried foods can also be culprits, as they slow down the digestive process.

As well as cutting back on problem foods, I advised him to:

Take time to enjoy food, and eat in a relaxed manner.

Have smaller, more frequent meals and snacks.

Avoid bending or lying down after eating, and time the evening meal at least 2-3 hours before going to bed.

Stay away from red and processed meats, keep alcohol and caffeine to a minimum, opt for lean poultry and fish and choose dishes that are steamed, grilled or poached.

The result?

By concentrating on how, as well as what, he ate, my client was able to manage his symptoms within weeks. However, any slip in his focus did mean a return of the problem, so it was important to stay on track.

If you are suffering with heartburn or acid reflux and symptoms are persistent, make sure you visit your GP to ensure it isn't a sign of other health issues.

A few recipe suggestions...

Steamed fish with ginger & spring onion
Easy poached salmon with salsa verde
Steamed mussels with cider, spring onions & cream
Smoky chicken with warm corn & potato salad
Chargrilled turkey with quinoa tabbouleh & tahini dressing
Miso brown rice & chicken salad
Grilled fish with new potato, red pepper & olive salad

Do you suffer with heartburn or have you recently made dietary changes that have eased your symptoms? Let us know below.

Comments

Loubob

6 March, 9:33AM
Loubob

I find the heartburn trigger to be times of excess eating, such as at Christmas where I eat richer food and drink more alcohol than usual. I graze all day at work rather than eating large portions which seems to help. Too much chilli and spice can also be a problem.

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Good food

13 March, 3:06PM
Good food

Pastry is a killer for me

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jano432

13 March, 6:57PM
jano432

I suffered like this some years ago and I found that I had a bacteria in my stomach called Heliobacter Pylori. This is more common that folk think and this causes excess acid too. This can only be cleared by a course of medication including strong antibiotics and acid medication. It can be tested for by a blood test. Once clear, it still shows in your blood for many years later and so the way to retest to make sure it has gone away is by a breath test. ALWAYS have acid problems sorted out, don't just put it down to certain foods or times of eating. Stomach acid is stronger than battery acid and erodes the food pipe if unchecked. This can lead to cancer in some cases.

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Laurence Pullar

13 March, 7:59PM
Laurence Pullar

I sufferred from heartburn and reflux and just managed the symptoms. I have just come out of hospital after a serious operation as a result. Please do not ignore the symptoms go to your GP if they persist to avoid what happened to me.

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Nanna kath

14 March, 3:08PM
Nanna kath

I agree its small and often cut down on the fats

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pussgirl

14 March, 3:47PM
pussgirl

I had a gastric band fitted a couple of years ago and since it's been tightened I find that I sometimes get heartburn. Pepperemint tea has been a real help for me.

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allblacks701

15 March, 11:42AM
allblacks701

I have now found if I cut out the seeds of the tomatoes and cucumber and also avoiding iceberg lettuce in its place I can eat the soft lettuce but why is this lettuce so expensive? Other foods seem alright.

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Heartburn Symptoms

23 April, 8:39PM
Heartburn Symptoms

It's amazing how just a few changes in your diet can really affect your heartburn symptoms in a positive way.

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Janusz

25 April, 9:27AM
Janusz

I note the previous comment about helicobacter pylori. this is a bacterium that is endemic in the U.K. population. Although it can sometimes be symptom free it is probably the main cause of gastric/peptic ulcers in the U.K. It is relatively easy to eradicate, within the individual, when discovered. A blood test and/or a radio labelled urea breath test will demonstrate its presence. (Helicobacter breaks stomach urea down to ammonia and carbonic acid and simultaneously erodes the protective gastric mucosal lining thus causing "burns" that can develop into full thickness ulcers.) These tests should be available through almost every G.P. please have persistent indigestion investigated properly and early instead of messing about changing eating patterns.

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elkay

3 May, 7:18AM
elkay

There actually isn't that much evidence for food being the cause of heartburn or GERD if you look at the research: tryingadf.blogspot.com/2013/05/fasting-away-heartburn.html A lot of foods and drinks get a bad wrap as heartburn triggers anyway. I have found losing weight through intermittent fasting to work for me out of all the other options I have tried (maybe because I need to lose weight).

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