Top 10 dietary factors that may trigger heartburn

Eating habits are small daily rituals we perform almost automatically. But sometimes they become the reason for heartburn — especially when life is fast-paced and snacks are quick and not always well-planned. This article reviews the top 10 factors that most often cause a burning sensation behind the sternum and offers simple ways to make your daily habits more comfortable.

What may trigger heartburn

1. Overeating
   A large amount of food creates extra load, and the body responds with discomfort. Even healthy food in excess can cause symptoms.
2. Eating too quickly
   When we rush, we swallow more air, which adds to the feeling of heaviness.
3. Fatty and fried foods
   They take longer to digest and may increase digestive strain.
4. Coffee and strong tea
   High caffeine intake can provoke heartburn, especially on an empty stomach.
5. Spicy spices and seasonings
   Chili peppers, hot sauces, and marinades can act as triggers.
6. Citrus fruits and acidic foods
   Beneficial but capable of causing temporary discomfort.
7. Carbonated drinks
   Gas bubbles often increase pressure in the stomach.
8. Chocolate
   For some people, it can occasionally cause a warming sensation in the chest.
9. Late dinners
   Sleeping right after eating is a common cause of nighttime discomfort.
10. Irregular eating patterns
    Long breaks between meals can provoke unpleasant sensations during active hours.

How to improve eating habits: quick guide

1. Eat small portions every 3–4 hours.
2. Have dinner 2–3 hours before bedtime.
3. Choose gentle cooking methods — baking or stewing.
4. Drink water evenly throughout the day.
5. Include foods that suit your body and avoid those that frequently cause discomfort.
   
   

Dietary supplements as part of a daily routine

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Interesting facts

Even familiar foods and small rituals at the table can have more meaning than they seem at first glance. Here are a few quick facts that will help you look at nutrition from a different perspective.

1. The aroma of food can influence appetite.
   People often eat more when a dish has a strong smell — the brain interprets it as a signal of satiety that we instinctively want to enhance.
   
   
2. The first three bites shape our perception.
   At the beginning of a meal, we evaluate flavour; after that, attention to details naturally decreases.
   
   
3. Water before meals can help with portion control.
   A small sip before eating may influence comfort and eating rhythm.

FAQ

1. Can healthy foods also trigger heartburn?
   Yes. Sometimes the issue is the combination or quantity of foods.
   
   
2. Do snacks “on the go” have an effect?
   Yes. You swallow more air, and chewing is less thorough.
   
   
3. Is it necessary to completely avoid certain foods?
   No. Track your body’s reaction and adjust your diet gradually.

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