Blog

 

Ah, heartburn/acid reflux. This less-than-talked-about condition is more common than you might think. In fact, at least five million Canadians experience symptoms of acid reflux, like heartburn or regurgitation, at least once a week. 

 

The good news is that acid reflux is manageable, and Cook’s Pharmacy has some recommendations to help you manage your heartburn/acid reflux. Read on for advice that’ll help you live your life a little less burpy than before.

 

Know Your Heartburn Triggers 

One of the main ways you can manage your heartburn/acid reflux is by knowing what sets it off.  

 

Oftentimes, diet is a clear indicator of what your body is sensitive to. Many people notice that their heartburn/acid reflux is worse after eating spicy foods, high-fat meals, onions, caffeine, and generally acidic foods like citrus.  

 

Here’s a list of common foods that cause heartburn:  

 

• Citrus Fruits: Oranges, lemons, grapefruits, limes 

• Tomatoes: Fresh tomatoes, tomato sauce, ketchup 

• Spicy Foods: Chili peppers, hot sauces, curry 

• Fried and Fatty Foods: Fried chicken, French fries, potato chips, fatty cuts of meat 

• Garlic and Onions: Raw garlic, raw onions, onion powder 

• Chocolate: Milk chocolate, dark chocolate, chocolate desserts 

• Caffeinated Beverages: Coffee, energy drinks, certain teas 

• Carbonated Beverages: Soda, sparkling water, beer 

• Mint: Peppermint, spearmint, mint-flavoured products 

• Alcohol: Wine, beer, liquor 

• Processed and Fatty Meats: Sausages, bacon, pepperoni, deli meats 

• Dairy: Full-fat dairy products (cheese, cream, whole milk) 

• Refined Carbs: White bread, pastries, white rice, sugary cereals 

• Acidic Foods: Vinegar, pickles, mustard 

 

If you notice particular foods set off your heartburn/acid reflux, you can avoid them altogether or take preemptive measures such as taking antacids. 

 

Don’t forget to consider your medications! Some common medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), aspirin, and certain blood pressure medications, can relax the lower esophageal sphincter (LES), which can allow stomach acid to flow back into the esophagus, causing or worsening heartburn.  

 

If this is the case, talk to your pharmacy professional and healthcare provider to find the right solution fitted to you. 

 

Adjust Your Diet and Weight Management Plan 

As mentioned, your diet plays a big role in the impact of heartburn/acid reflux. By adjusting your diet based on your triggers, you can reduce the impact heartburn/acid reflux has on your life. 

 

However, oftentimes, heartburn/acid reflux can be worsened or even triggered by your weight status. 

 

We understand that weight management is not an easy issue to address, as several causes may not be limited to just your personal choices. Stressors, emotional distress, eating disorders, and personal finances can all be elements that impact someone’s current weight struggles.  

 

Having said that, provided that diet and weight are the cause of your heartburn/acid reflux situation, healthy and sustainable weight loss can alleviate your symptoms.  

 

 

While adjusting your diet can certainly help manage heartburn, the benefits go far beyond that. Cutting back on processed, high-fat foods while adding more unprocessed, whole foods (like fresh fruits and vegetables, whole grains, nuts, beans, fish, and eggs) can do wonders for your overall health. It can help you manage a healthy weight, reduce your risk of chronic diseases, and so much more. 

 

And that doesn’t mean you can never have your “fun foods.” Rather, they can be a part of an otherwise balanced and optimized diet. 

 

Here are some examples of healthy food options you can include in your diet to help reduce weight and the presence of heartburn/acid reflux:  

 

• Fruits: Apples, bananas, berries (strawberries, blueberries, raspberries), oranges, pears, mangoes, avocados 

• Vegetables: Leafy greens (spinach, kale, arugula), broccoli, cauliflower, carrots, bell peppers, sweet potatoes, zucchini 

• Whole Grains: Brown rice, quinoa, oats, barley, farro, buckwheat, whole wheat 

• Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, sunflower seeds, pumpkin seeds, hemp seeds 

• Legumes: Lentils, chickpeas, black beans, kidney beans, edamame 

• Lean Proteins: Chicken breast, turkey, grass-fed beef, fish (salmon, trout, sardines), eggs, tofu, tempeh 

• Dairy (or Dairy Alternatives): Greek yogurt, cottage cheese, unsweetened almond milk, soy milk 

• Healthy Fats: Olive oil, coconut oil, nut butters (unsweetened), avocado oil 

• Tubers: Sweet potatoes, yams, beets 

• Herbs and Spices: Garlic, ginger, turmeric, basil, cilantro, rosemary, thyme, cinnamon 

• Beverages: Water, green tea, herbal teas (ginger, chamomile), coconut water 

 

Choose Foods that Help Prevent the Problem 

There are certain foods you can include in your diet that actually help manage the symptoms of heartburn/acid reflux.

 

• High Fibre Foods: Whole grains like oatmeal, couscous, or brown rice. Root vegetables like sweet potatoes, carrots, and beets. And green vegetables like asparagus, broccoli, and green beans.  

• Alkaline Foods: Bananas, melons, nuts, cauliflower, and fennel. 

• Water-Based Foods: Celery, watermelon, lettuce, broth-based soups, cucumber, and herbal tea. 

 

Stop Smoking/Vaping and Avoid Alcohol  

The nicotine in cigarettes and vapes can weaken the lower esophageal sphincter. This muscle is what controls the opening between the esophagus and the stomach; when closed, it keeps the acid from your stomach from coming back up. If this muscle is weakened, it can cause and even worsen heartburn/acid reflux.  

 

There are several health benefits to quitting smoking, including reducing the likelihood of disease and multiple cancers.  

 

It’s also essential to limit your intake of alcohol. Alcohol can be a major aggravator of heartburn/acid reflux, and alcohol, overall, isn’t beneficial for the body as a whole.  

 

If you find you need help managing stress at the end of a long day, you can consider alternative forms of relaxation such as exercise, meditation, journaling, going for a walk with a friend, stretching, or even going on a long walk instead.  

 

If you feel your alcohol consumption is concerning, please see the Government of Canada website for resources. 

 

Adjust Your Bedtime Routine 

Certain bedtime practices can cause or worsen the symptoms of heartburn/acid reflux. You may find that adjusting these small things help alleviate your symptoms.  

 

1. Don’t eat right before bed: Make sure you eat 2-3 hours before you plan to go to bed to avoid worsening the symptoms of heartburn/acid reflux. You should also aim to eat mindfully and slowly and avoid any trigger foods.  

2. Sit up instead of lying flat: sleeping with your head leveled above your feet has been shown to help with heartburn/acid reflux. Try to avoid putting pressure on your stomach – this can actually make heartburn worse. 

 

Talk to Your Pharmacist and Healthcare Provider 

If you find daily changes haven’t helped to ease the symptoms of your heartburn/acid reflux, it may be time to talk to the professionals. A pharmacist can help match you with the right combination of medications to manage the impact of heartburn/acid reflux or can help find alternatives to current medications that are aggravating your condition.  

 

However, you should talk to your primary care provider if any of the following symptoms occur in conjunction with heartburn: 

 

• Blackened stools 

• Recurring chest pain 

• Trouble swallowing 

• Recurring bouts of vomiting  

• Unintended weight loss  

• Notice your symptoms are not improving even with lifestyle changes 

 

Update Your Vitamin Routine 

Few of us get all of the vitamins we need in a day from food and beverages alone. You could benefit from adding a few extra vitamins to your daily routine for both your health and your heartburn/acid reflux. 

 

Make sure you speak to a pharmacist or other medical professional before stopping and starting any new vitamins to make sure you’re only taking what’s required.  

 

Here are some vitamins you can consider adding to your supplement regime that could improve your heartburn/acid reflux symptoms.  

 

• Vitamin D: This may help reduce inflammation and support the immune system, potentially alleviating reflux symptoms. 

• Vitamin B6: Can help improve digestive health and reduce nausea and acid reflux symptoms. 

• Vitamin C: Acts as an antioxidant and may help reduce inflammation in the esophagus, though it's best to choose non-acidic sources like bell peppers and broccoli. 

• Vitamin E: Known for its anti-inflammatory properties, it may help protect the esophagus lining from acid damage. 

• Vitamin A: Supports mucosal health and can aid in healing the esophagus lining, potentially reducing irritation from acid reflux. 

 

 

Consider Home Remedies 

There are several home heartburn/acid reflux remedies that people report to help ease the symptoms and occurrence of heartburn/acid reflux. Make sure to talk to your healthcare provider before making any considerations for your current condition:  

 

• Baking Soda: Just a teaspoon of baking soda dissolved in a class of water can help to neutralize stomach acid and offer some temporary relief. However, it isn’t very tasty – be forewarned.  

• Apple Cider Vinegar: Contrary to what you’d expect, diluting a tablespoon of apple cider vinegar can help balance stomach acids.  

• Ginger: A knob of fresh ginger chewed or drinking ginger tea can help reduce nausea and inflammation in the digestive tract.  

• Aloe Vera: Drinking aloe vera juice (make sure it’s actually OK to consume – not all aloe vera juice is for drinking) can help south the esophagus and reduce acid irritation.  

• Chewing Gum: Sugar-free gum increases the production of saliva, which can help neutralize acid and wash it away from the esophagus.  

• Slippery Elm: Slippery Elm is an herbal remedy that can help soothe the esophagus and digestive tract. 

 

Choose Cook’s Pharmacy 

At Cook’s Pharmacy, we remember your face and your name, and we relate to your health experience in a way that ensures you’re receiving the best care. As an independent pharmacy, we take pride in serving our community and ensuring they’re able to be their happiest, healthiest selves. 
 
If you’re struggling with heartburn/acid reflux, come on down and book an appointment. We might just be able to help you find the heartburn/acid reflux remedy that’s right for you.