GERD Triggers: What’s Causing Your Heartburn?
Gastroesophageal reflux disease, or GERD, is a common digestive condition in adults and children. One in three people in the United States report having GERD symptoms in the past week.
GERD occurs when stomach acid rises into the esophagus. The stomach contents are usually kept in place by a valve, or sphincter, between the esophagus and stomach.
What Are the Symptoms of GERD?
Symptoms of GERD vary from person to person. One of the most common symptoms is heartburn. Other symptoms include the following:
Regurgitation of food or sour stomach acid into the mouth
Chest pain
Frequent burping
Nausea
Persistent cough, sore throat, or hoarseness
Trouble swallowing or pain when swallowing
Vomiting
People experience GERD in different ways. What triggers one person’s symptoms may not affect someone else. By understanding your triggers, you can control your condition and feel better.
GERD Trigger #1: What You Eat
Many types of foods can cause GERD, but they don’t all act in the same way. Some foods increase the acidity of the stomach, which could make GERD symptoms worse.
Others relax the esophageal sphincter, making acid reflux more likely. Still, other foods take a long time to digest and cause your stomach to increase acid production.
Spicy foods, onions, and garlic are all common trigger foods. Other triggers include:
Alcohol: Not only does alcohol relax the esophageal sphincter, but it can also damage the lining of the stomach and esophagus.
Carbonated beverages: Some carbonated drinks are highly acidic or caffeinated, both of which can cause GERD symptoms.
Chocolate: Chocolate is a favorite food for many, but it can exacerbate GERD by relaxing the esophageal sphincter.
Citrus fruits and tomatoes: Because they are acidic, citrus fruits and tomatoes increase the acidity of your stomach.
Coffee and other caffeinated beverages: Caffeine relaxes the esophageal sphincter, which can increase acid reflux.
Fried and fatty foods: High-fat foods take longer to digest and can increase acid production.
Peppermint: Though commonly used to calm an upset stomach, peppermint relaxes the esophageal sphincter and can make GERD worse.
For GERD patients, doctors recommend cutting out all trigger foods temporarily. Slowly, you can add foods back into your diet to see if they make your symptoms worse. The good news is that many people improve their GERD symptoms by identifying and managing their trigger foods.
GERD Trigger #2: How Much You Eat
Big meals, especially in the evening, can trigger GERD. Try to eat more frequent, smaller meals.
This allows time for your stomach to digest and prevents food from sitting in your stomach for too long.
GERD Trigger #3: When You Eat
The timing of your meals can also be a trigger. Having meals before bed is a very common GERD trigger. When you are sitting up, gravity helps keep stomach acid down which decreases the chances of triggering your GERD.
Exercising on a full stomach can also trigger GERD. Jumping (cardio) or bending (yoga) can put pressure on the esophageal sphincter and cause reflux. If you’re planning vigorous exercise, give yourself a two-to-three-hour window to digest your food.
Treating GERD in Maryland
If you find yourself suffering from any of the symptoms listed above, it’s time to speak to your doctor. At Bowie Internal Medicine, we can diagnose and treat your condition. Don’t wait, get relief today.