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4 foods that ease heartburn

<p>Heartburn, acid reflux, GORD… whatever you want to call it, it’s not a pleasant thing to experience. Yet hundreds of thousands of us around the country suffer from heartburn each year. And while medication may be the solution for some, it’s not always the most effective option.</p> <p>So, you’ll be happy to learn that what you eat may ease your symptoms. Here are four of the best foods for heartburn.</p> <p><strong>1. Papaya</strong></p> <p>Papain, an enzyme found in papaya, has been proven to aid in digestion. In addition, the fibre content and proteolytic enzymes are a great source of short-chain fatty acids, which <a href="https://www.ideals.illinois.edu/handle/2142/29416" target="_blank" rel="noopener"><strong><span style="text-decoration: underline;">a recent study</span></strong></a> described as “the most important product of fermentation”, and an essential part of improving gut health.</p> <p><strong>2. Aloe vera juice</strong></p> <p>Aloe vera does much more than just ease sunburn or skin irritations – it’s been used to help ease constipation and treat type 2 diabetes and gastrointestinal disorders for centuries. “Its anti-inflammatory properties have been suggested to ease inflammation in the oesophagus caused by reflux,” Maria Bella, author of <em>The Complete Idiot’s Guide to the Acid Reflux Diet</em>, tells <a href="http://www.goodhousekeeping.com/health/diet-nutrition/g4536/best-foods-for-acid-reflux/" target="_blank" rel="noopener"><strong><span style="text-decoration: underline;">Good Housekeeping</span></strong></a>.</p> <p><strong>3. Banana</strong></p> <p>Because of its low acidity, bananas are great for gastrointestinal discomfort, but they’re particularly good for heartburn as they can stick to the irritated oesophageal lining. “It forms a protective film that coats, protects and soothes,” digestive health expert Dr Gerard E. Mullin explains to <a href="http://www.prevention.com/food/foods-soothe-heartburn" target="_blank" rel="noopener"><strong><span style="text-decoration: underline;">Prevention</span></strong></a>.</p> <p><strong>4. Cinnamon gum</strong></p> <p>By producing saliva, gum helps neutralise stomach acid. “It also leads to more frequent swallowing, which can move the irritating acid down the oesophagus more quickly,” Maria Bella says. Mint can make your symptoms worse, however, so stick to cinnamon, which <a href="http://www.ncbi.nlm.nih.gov/pubmed/20924865" target="_blank" rel="noopener"><strong><span style="text-decoration: underline;">studies show</span></strong></a> may have anti-inflammatory properties.</p> <p><em>Image credits: Shutterstock</em></p>

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Foods to avoid if you have acid reflux or digestion issues

<p><strong>What common foods are good and bad for your belly?</strong></p> <p>Foods containing rapidly fermentable carbohydrates called FODMAPs can feed bacteria in the gut and may be responsible for gut inflammation, gas, bloating and other uncomfortable tummy troubles in some people. Cutting back on foods that contain FODMAPs may help improve your digestion and eliminate GI problems.</p> <p>“An anti-inflammatory diet is high in fibre-rich foods, which promote the growth of healthy bacteria in the gut (one way the diet assists to control inflammation),” says registered dietitian Maxine Smith. A FODMAP diet, which is low in fermentable carbohydrates, is low in fibre and may be beneficial for some people with gastrointestinal problems.</p> <p>In general, a low FODMAPs diet isn’t recommended for people unless they have a condition like irritable bowel syndrome that hasn’t responded to other treatments or dietary changes.</p> <p><strong>Watermelon: Avoid</strong></p> <p>This lovely summer treat isn’t as harmless as all the water it contains. Watermelon is high in fructose, fructans and polyols, which are FODMAPs. Remember, the more the FODMAPs, the more potential for tummy trouble in people who are sensitive to them.</p> <p><strong>Fermented foods: Enjoy some, avoid some</strong></p> <p>Some fermented foods are good for your tummy; others can create problems for certain people, according to an article published by Harvard Medical School. Fermented foods include wine, cheese, vinegar, miso, yoghurt, sauerkraut and pickles.</p> <p>In yoghurt, milk is combined with bacteria that break down some of the lactose, so what remains may be easier for your stomach to process. So fermented foods such as yoghurt are often considered “probiotic foods” that are good for your gut. Look for dairy products that are low in lactose and your digestion should be A-OK.</p> <p><strong>Pistachios, cashews, hazelnuts and almonds: Avoid</strong></p> <p>Most nuts are good for your tummy, but pistachios and cashews are high in fructans and GOS (galacto-oligosaccharides), both FODMAPs. Hazelnuts and almonds are a little higher in FODMAPs than some other nuts so eat them in limited quantities (10 nuts or 1 tablespoon of nut butter per serving). Steer clear of almond milk, which is made with large amounts of almonds.</p> <p><strong>Acidic foods: Enjoy with caution</strong></p> <p>In almost every list of “the worst foods for digestion,” you’ll find acidic foods like oranges and tomatoes. These are commonly thought to cause heartburn, but studies have shown that acidic foods don’t have any effect on LES pressure (or pressure on the lower oesophageal sphincter, a valve that acts as the doorway between the oesophagus and the stomach) and don’t cause heartburn symptoms.</p> <p>However, if you have severe acid reflux that hasn’t been treated and has irritated the oesophagus, acidic foods can be like “salt in the wound.” So if you find that oranges or tomatoes do make your heartburn feel worse, replace them with other fruits.</p> <p><strong>Dairy foods: Enjoy some, avoid some</strong></p> <p>Not all dairy foods have equal amounts of lactose, which can cause digestion issues, and even those with lactose intolerance are usually okay with small amounts of lactose. That means that not all milk, cheeses and dairy products are tummy twisters.</p> <p>Hard cheeses, like cheddar, Swiss or Parmesan, generally have less than a gram of lactose per serving. According to the Cleveland Clinic, you may want to avoid dairy such as “chocolate shakes or drinks, milkshakes, whole milk fat yoghurt, whole milk fat (4%) cottage cheese, and full-fat cheese.”</p> <p><strong>Soy foods: Enjoy some, avoid some</strong></p> <p>Whole soybeans (often sold as edamame), like other beans, are a source of GOS, which are hard-to-digest chains of sugars. Tofu and tempeh are made using processes that eliminate some of the GOS, making them easier on your digestion. What about soy milk? It depends.</p> <p>If soy milk is made with only soybean isolates or soy protein, then it should be low in FODMAPs. Soy milk made with whole soybeans is likely a source of GOS, making it a gassy beverage for some, so read the ingredients.</p> <p><strong>Blackberries: Avoid</strong></p> <p>Strawberries, blueberries, blackberries – which is the odd one out here? Blackberries are also rich in antioxidants, but they have sugar alcohols called polyols, which are difficult to digest and can cause some real problems if your stomach is sensitive. (Check out these foods that GI doctors always avoid.)</p> <p><strong>Tomato and tomato products: Enjoy some, avoid some</strong></p> <p>Fresh and canned tomatoes are fine for your tummy. But tomato paste is a concentrated form of tomato that has excess fructose, a FODMAP that makes it a no-no except in small quantities. And tomato sauces? If they’re homemade, they’re fine to eat (just don’t cook it to the point where all the juices are lost).</p> <p>Most commercial sauces have onions and garlic (FODMAPs), added sugar (which may make it carb-dense), and salt (which bloats you), so steer clear of the store-bought variety.</p> <p><strong>Grapefruit: Enjoy with caution</strong></p> <p>Grapefruit does have hard-to-digest fructans, so you should try to limit how much you eat. A few sections should be okay, but don’t eat a half a grapefruit. If you’re looking for citrus, lemon, lime and oranges are your best bets.</p> <p><strong>Milk: Enjoy some, avoid some</strong></p> <p>Most types of animal milk are high in tummy twisting lactose – that means goat’s or sheep’s milk can be just as problematic as cow’s milk. Plant-based milks, such as coconut milk, soy milk or almond milk, are technically not milk at all and generally do not have any lactose.</p> <p>Some, however, including almond milk and soy milk, may contain other FODMAPs that harm your digestion.</p> <p><strong>Corn: Avoid</strong></p> <p>Corn comes in many varieties, such as popcorn, on the cob and in polenta. Fresh sweet corn contains two types of FODMAPs, making corn challenging for some people to digest. Popcorn feels like a light and healthy snack, but it’s actually carb-dense (it has about 64 grams of carbs per 100 grams), which can upset digestion.</p> <p>Whole cornmeal and corn tortillas seem to be better tolerated by most people. Whole grain polenta is also low in FODMAPs. You may need to experiment a little to figure out which corn products work for you. And stick with only limited quantities (up to 1 cup cooked per serving).</p> <p><strong>Common cabbage: Enjoy</strong></p> <p>Cabbage usually makes it on all the lists of foods that make you gassy, but common green cabbage doesn’t deserve that reputation. It’s actually low in FODMAPs and most of us break it down very well.</p> <p>Red cabbage also seems to be well-tolerated, but savoy and napa cabbage is much higher in FODMAPs and should be limited if you tend to suffer from gas and bloating.</p> <p><strong>Hot sauce: Enjoy with caution</strong></p> <p>Tolerance to hot sauce is very individual. It’s more problematic for those with heartburn. If you would like to try some, pick a brand without onion and garlic.</p> <p><em>Image credits: Getty Images </em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/conditions/foods-to-avoid-if-you-have-acid-reflux-or-digestion-issues?pages=1" target="_blank" rel="noopener">Reader's Digest</a>.</em></p>

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Silent signs of acid reflux you might be ignoring

<p><strong>Sore throat or hoarseness </strong></p> <p>A sore throat that doesn’t go away and isn’t accompanied by typical cold symptoms (like a runny nose) may in fact be a symptom of acid reflux. “Your throat feels sore because a little bit of acid is coming up from the oesophagus and irritating the throat,” says gastroenterologist Dr Gina Sam.</p> <p>Unexplained hoarseness may be caused by stomach acid moving up to your larynx, or voice box, and tends to be more noticeable in the mornings when it’s had all night to travel while you were lying down.</p> <p><strong>Persistent cough or wheezing </strong></p> <p>“Wheezing or a cough that mimics asthma or bronchitis can be caused by acid reflux moving from the stomach to the lungs,” says Dr Evan Dellon, from the Center for Esophageal Diseases and Swallowing.</p> <p>On the other hand, wheezers and coughers can sometimes make themselves more prone to reflux because these actions put pressure on the belly and push stomach acid upwards.</p> <p><strong>You're having dental problems </strong></p> <p>If you’re a dedicated brusher and flosser but your dentist is still filling cavities and tells you your tooth enamel is eroding or notices discolouration, acid reflux may be to blame.</p> <p>“Even a small amount of acid reflux making its way up from the oesophagus to your throat or mouth while lying down can impact tooth enamel,” says Dr Dellon.</p> <p><strong>Ringing in your ears</strong></p> <p>If your ears always ring (a condition known as tinnitus), especially after a meal, it may be caused by reflux getting into the sinuses and even the interior of the ear, says Dr Sam.</p> <p>“A lot of patients see their ENT to get consults about sinus pain and ear ringing, but it’s often acid reflux,” she says.</p> <p><strong>You have trouble swallowing </strong></p> <p>Food getting stuck when you swallow, liquid that just won’t go down, or the sensation that something is stuck in your throat could all be signs of acid reflux, says Dr Sam. Chronic reflux can irritate the throat, and scar tissue can develop in the oesophagus and narrow it.</p> <p>See your doctor if you have difficulty swallowing, as this can also be a symptom of other more serious conditions.</p> <p><strong>Nasal congestion </strong></p> <p>Nasal congestion that comes and goes may be caused by acid reflux. “If you’ve tried cutting down on reflux-producing foods and eating late at night and the symptom doesn’t go away, it’s probably just congestion,” says Dr Sam.</p> <p>“But if it goes away and comes back, and then goes away again, it’s probably acid reflux.”</p> <p><em>Image credits: Getty Images</em></p> <p><em>This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/silent-signs-of-acid-reflux-you-might-be-ignoring" target="_blank" rel="noopener">Reader's Digest</a>. </em></p>

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These common drugs may lead to early death

<p>If you rely on medication to manage your heartburn and acid reflux, we’ve got bad news. <a rel="noopener" href="http://bmjopen.bmj.com/content/7/6/e015735" target="_blank"><strong><span style="text-decoration: underline;">A new study</span></strong></a> of more than six million people has found a link between the use of proton pump inhibitors (PPIs) and an increased risk of early death.</p> <p>Health data from six million people was tracked for about six years (until 2013 or death, whichever came first). It was found that, when compared to participants who used H2 blockers (another class of heartburn medications), those who took PPIs experienced a 25 per cent increased risk of early death. This risk grew the longer the PPIs were taken.</p> <p>These drugs have previously been linked to higher rates of chronic kidney disease, dementia, C difficile infections and bone fractures in people affected by brittle bone disease, the <a rel="noopener" href="http://www.huffingtonpost.com.au/2017/07/04/heartburn-and-acid-reflux-drugs-may-increase-risk-of-early-death_a_23015248/?utm_hp_ref=au-homepage" target="_blank"><strong><em><span style="text-decoration: underline;">Huffington Post</span></em></strong></a> reports.</p> <p>“Although our results should not deter prescription and use of PPIs where medically indicated,” researchers write, “they may be used to encourage and promote pharmacovigilance [monitoring the side-effects of licensed drugs] and [they] emphasise the need to exercise judicious use of PPIs and limit use and duration of therapy to instances where there is a clear medical indication and where benefit outweighs potential risk.”</p> <p>If you have any concerns about these new findings, speak to your GP about alternatives.</p>

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10 surprising symptoms of acid reflux

<p>When your mind turns to the topic of acid reflux, the first thing you probably think about is that terrible feeling in your chest known as heartburn. But that’s just one of the uncomfortable symptoms caused by this condition.</p> <p>Research from the American Gastroenterological Association has uncovered a range of additional symptoms commonly attributed to other conditions, which suggests many people are suffering from acid reflux without realising.</p> <p>Dr Jamie Koufman, founder of The Voice Institute of New York and author of Dr Koufman's Acid Reflux Diet, says acid reflux can also manifest itself into more harmful conditions.</p> <p>Dr Koufman said, "We believe that lung cancer, throat cancer and esophageal cancer are all caused by reflux When people have reflux, particularly at night, it sits in a polyp and leaks into the nose, throat and sinuses.</p> <p>“The mucus membranes not only get swollen and irritated, but they put out more mucus. We're talking bad lungs, bad sinuses, bad throats and bad voices — that's a lot of stuff."</p> <p><strong>Here are 10 surprising acid reflux symptoms:</strong></p> <ul> <li>Shortness of breath</li> <li>Hoarseness</li> <li>Vocal fatigue</li> <li>Chronic throat clearing</li> <li>Excessive throat mucus</li> <li>Postnasal drip</li> <li>Difficulty swallowing</li> <li>Nasal congestion</li> <li>Noisy breathing</li> <li>Snoring</li> <li>Choking episodes</li> </ul> <p>If you’re experiencing these symptoms you may be suffering from acid reflux, but Dr Koufman says it is reversible by moderating your diet and staying upright. </p>

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5 natural remedies for acid reflux

<p>There’s nothing pleasant about heartburn! Usually characterised by an unmistakable burning sensation behind the breastbone that often travels upwards into the throat, its primary cause is acid reflux. This occurs when the ring of muscle that allows food into your stomach relaxes when it shouldn’t, resulting in acid travelling back up your oesophagus.</p> <p>It’s possible to have reflux without heartburn, but you can’t have heartburn without reflux. While there are plenty of over the counter and prescription medications available to help manage the symptoms of heartburn there are also a number of home remedies and lifestyle changes than can be highly effective. Try one of the following next time reflux strikes.</p> <p><strong>1. A spoonful of baking soda</strong></p> <p>A teaspoon of sodium bicarb mixed into a glass of water can help soothe the burning sensation of heartburn caused by reflux. Baking soda is what’s known as a base substance. It has a pH higher than 7.0, which means it neutralises stomach acid.</p> <p><strong>2. Chewing gum</strong></p> <p>The <em>Journal of Dental Research</em> conducted a study that showed that people with symptoms of chronic heartburn actually experienced relief when they chewed a piece of sugar free gum for 30 min after a meal. They attributed this to the stimulation of the salivary glands, which in turn dilutes the acid that may have built up in the gut.</p> <p><strong>3. Eat a banana or an apple</strong></p> <p>Both bananas and apples contain natural antacids that can help soothe acid reflux. Try eating your preferred fruit a few hours before bedtime to relieve or prevent discomfort.</p> <p><strong>4. Snack on almonds</strong></p> <p>While the research isn’t exactly clear on why almonds help neutralise the juices in your stomach, the results show that they do just that. Adding a handful of almonds after every snack can help soothe your stomach and prevent the burning sensation.</p> <p><strong>5. Chamomile tea</strong></p> <p>The perfect night-time cuppa for relaxation, chamomile is also excellent for reducing inflammation and balancing out acidity levels in your stomach. Brew yourself a cup an hour or so before heading to bed.</p> <p><strong>Related links:</strong></p> <p><a href="/health/body/2016/05/foods-to-eat-to-beat-bloating/"><strong><em><span style="text-decoration: underline;">10 foods to eat to beat bloating</span></em></strong></a></p> <p><a href="/health/body/2016/05/benefits-of-low-carb-lifestyle/"><em><strong><span style="text-decoration: underline;">8 benefits of a low carb lifestyle</span></strong></em></a></p> <p><a href="/news/news/2016/05/foods-that-will-soothe-a-headache/"><strong><em><span style="text-decoration: underline;">5 foods that will soothe a headache</span></em></strong></a></p>

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