Heartburn is an unpleasant ailment that anyone who harms digestion may experience. Sometimes we may not even realise that we are doing something wrong. Our body will, however, verify everything…
We begin the fight against heartburn by getting to know the enemy, that is, determining the possible causes of the problem. We act on the source, not the symptoms. If we already know what we are dealing with and what the true nature of the ailment is, then we are ready to take appropriate action.
Heartburn – what can help with it?
You already know that it is most often caused by digestive and intestinal problems. What is more, this condition is often more associated with too low a level of stomach acid than with hyperacidity, commonly considered the main reason.
The fact is that there are not many links between excessive stomach acid secretion and heartburn. Nevertheless, there are reports of a correlation with improper functioning of the lower oesophageal sphincter, which is supposed to protect against the backward flow of food contents. Only then does the acid irritate the lining of the oesophagus, causing a burning sensation.
So what should be done? A good option would be to ensure proper HCL secretion, that is, to increase acidity. This, in turn, will allow the optimal pH of a given environment to be achieved. The desired effect can be obtained, for example, through cyclical supplementation with betaine HCL. On the other hand, a fairly popular method is apple cider vinegar (a tablespoon of vinegar diluted in a glass of water) about 20 minutes before a meal.
Too low stomach acid secretion may also be associated with impaired carbohydrate digestion. An excess of carbohydrates, especially refined ones, will have an irritating effect. Moreover, it is not only about the acid itself, because digestive enzymes also play an equally important role. These, in turn, will not be secreted properly if the pH is not appropriate.
Of course, additional supplementation with enzymes and taking good dietary steps may help. For the duration of efforts to improve the condition, it is worth considering limiting carbohydrates in the diet if we consume them in excessive amounts.
Improper pH and too low a level of HCL may also lead to bacterial overgrowth, because it is the aforementioned acid that acts as a guardian ensuring that such a state does not occur. Besides stabilising secretion, an appropriate
probiotic therapy.
Heartburn most often occurs after eating a large meal or specific products, so one solution may be reducing portions and a separate-foods diet. The closer it gets to evening, the smaller the meals should be. In addition, we limit carbohydrates (moderate intake, not typically
low carb), while also excluding fried and spicy products/dishes. It is also worth giving up typical white flour and wheat. As for drinks, water will be the best option. Leaving aside the fact that
optimal hydration is an important element in combating heartburn, it is the most readily absorbed liquid and does not have an irritating effect. Carbonated drinks, coffee or alcohol are a different matter – we avoid them like the plague. However, it is worth knowing that one should drink between meals, not during them – the key is not to disturb digestion.
Do not be misled. You now know that the so eagerly recommended proton pump inhibitors (PPIs), which are intended to limit HCL secretion, are by no means such a good idea as they might seem. Not only will they not help if we are dealing with too low a level of stomach acid, but they may also cause side effects.
Of course, they will mask the symptoms, but they will not act on the source of the problem. Their use may, for example, result in disturbances of
the bacterial flora, and later
SIBO. Furthermore, this may lead to mineral deficiencies. Therefore, in my opinion, PPIs are not the solution.
Experts emphasise that depending on the case and the bacteria causing the problem, a FODMAP diet has brought good results, and it works so well, for example, in irritable bowel syndrome (IBS).
Depending on our sensitivity and reaction to specific products and groups of products, it is worth considering limiting / eliminating dairy, legumes or grains (especially the wheat mentioned earlier). Industrial vegetable oils can also be considered unfavourable because of the potential pro-inflammatory effect of the acids they contain.
What else may help?
- flaxseed,
- slippery elm bark,
- chamomile infusion,
- apple cider vinegar.
NOTE:
The most important issue is addressing the cause. The source of the problem is best identified in consultation with a gastroenterologist, and then by seeking help from a qualified dietitian. This will make it possible to take effective steps that will additionally protect against a possible return of the symptoms.
