GERD, gastroesophageal reflux disease, dyspepsia---they're all different ways of saying heartburn. If you suffer from bloating, belching, burning or gas after meals, you're not alone. Forty percent of the population complains of these symptoms on a regular basis.

Why antacids may not be the answer to heartburn

Taking an antacid is often not the answer. Why not? Because many of the people who have these symptoms have too little, not too much stomach acid. This is especially true as we age. This lack of acid leads to non-absorption of vital minerals and undigested food in the stool. Taking antacids may bring temporary relief, but only increase digestive difficulties in the long run by changing
the acid-base balance in your digestive tract.

Fortunately, there are many safe and simple remedies for heartburn.

Avoid big meals, especially high-fat meals

One of the best ways to avoid heartburn is to avoid eating a big meal. Dumping too much food into your digestive tract is bound to create havoc. Eating 4 to 6 small meals allows your digestive tract to work properly. Especially bad is eating a high-fat meal. This causes the release of cholecystokinin (CCK), a GI hormone that reduces esophageal sphincter pressure and delays emptying of the stomach. This tends to increase heartburn.

Nutritional and Supplement Approaches to Heartburn

Prevention is always superior to treating a symptom. Try eating some of the foods below to prevent your heartburn:

* Pineapple. The enzymes in fresh pineapple (not the canned variety) aid in digestion. Half a couple of slices after you eat or purchase a digestive enzyme supplement at a health food store.

* Papaya. The papain in papaya is another digest enzyme that can help you digest your food. Also available as a supplement. You can also try papaya juice (also available in a health food store). Some of my clients swear it relaxes their stomach after a meal, cutting down on burping, gas and acid reflux.

* Ginger. This handy spice has many uses, not the least of which is to ease heartburn. It can help your esophagus to relax. Sprinkle it on your food. It is especially good on fruits and Chinese dishes, but there's no reason why you can't learn to love it on fish, soy products and salads.

* Apple cider vinegar. This is an acid which may help you digest your food. You can use it as a salad dressing with olive oil for a very healthy approach to heartburn.

* Artichokes. This handy vegetable is not only delicious, but it lowers cholesterol, protects your liver and eases digestive discomfort. You can get them whole in your produce section. Steam them for 40-50 minutes or until tender and then dip the tender leave ends that connect to the stalk in garlic oil and enjoy; also cut the fiber off the artichoke heart, once you've eaten the leave ends and eat that, dipping it in garlic oil, too. Divine and a great way to start a meal. You can also buy canned artichoke hearts in water and use them in salads and cooking.

* Caraway seeds. According to one study this spice, when ground into a oil and combined with peppermint, this spice can reduce heartburn symptoms. Start using it in your cooking and see if it works for you!

* Fennel. This wonderfully sweet vegetable is often served after Italian meals as a digestant. Find it in your produce section. It has a creamy white bulbous stalk with green feathery leaves. Tastes like anise candy. Cut the bulb into chunks and add to salad or chew on it as a sweet dessert after a meal. Use the feathery leaves in soaps, stews, etc.

* Acidophyllis. When your digestive tract suffers from a lack of "friendly bacteria" you cannot digest your food correctly. If you've taken antibiotics, all the friendly bacteria in your digestive tract have been killed and they need to be replaced. You can eat plain yogurt with active cultures for a start, but you can also purchase probiotic capsules at a health food store to carry with you in case a bout overtakes you in a restaurant or while away from home. For more information on probiotics, go to http://www.bellaonline.com/articles/art19110.asp

* Aloe Vera Gel. This liquid coats and heals the digestive tract. Take 3-4 ounces to quell burning or as a preventive prior to or after eating. CAUTION: don't attempt to make your own gel from aloe vera plants; the gel close to the leaf surface may cause diarrhea. Purchase the gel (or the juice) from a health food store.

Herbal teas and oils that soothe heartburn

* Peppermint. This handy herb is composed of menthone and carvone that help to neutralize excess hydrochloric acid (which happens whenever too much food is dumped into the digestive tract at once), and menthol (a smooth muscle relaxant).

* Chamomile. Research has found that chamomile tea eases stomach cramping and the herb is officially recommended by the German Commission E as an effective gas and indigestion remedy. If you are allergic to ragweed, avoid this one.

* Fennel. (See the comments above for its use as a vegetable.)

* Caraway. One study showed by combining 90 mg of peppermint and 50 mg of caraway seed oil relaxed the smooth muscle of the stomach and small intestine, causing fewer stomach spasms and less discomfort.

Keep a food/heartburn diary and find out which foods irritate you. Avoid those foods or only eat them followed by one or more of the foods, supplements or teas above.

Relaxation training can soothe heartburn

Studies have shown that psychological factors play a role in GERD and heartburn. If you're rushed while eating, thinking about negative situations, angry or resentful, this stirs up your stomach acid, tightens your esophageal sphincter and raises havoc with your digestion. In one study, participants who were taught to relax their bodies and minds had significantly lower reflux symptom ratings and total esophageal acid exposure than participants who received a sugar pill. The researchers concluded that relaxation training can be a useful adjunct to traditional anti-reflux therapy.

How do you find a relaxation tape? Either purchase a tape at your local bookstore or Online and listen to it prior to, during or after eating, or consult a counselor skilled in the process who can teach it to you.


Happy Digesting!

More heartburn sources to consult:

Hubbard. (2002). Update on gastroesophageal reflux disease The American Journal for Nurse Practitioners February, 9-16.

Marakis and others. (2002). Artichoke leaf extract reduces mild dyspepsia in an open study. Phytomedicine, December, 696-9.

McDonald-Haile and others. (1995). Relaxation training reduces symptom reports and acid exposure in patients with gastroesophageal reflux disease. Gastroenterology, July, 61-9.

McGowan. (2003). Ginger for GERD. The Clinical Advisor. July, , 9.

Micklefield and others. (2000). Effects of peppermint oils and caraway oil on gastroduodenal motility. Phytotherapy Research 14: 20-23.

Lin and others. (1998). Management of lactose maldigestion by consuming milk containing lactobacilli, Digestive Diseases and Sciences, 43: 133-7.

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