I’m a nutritional therapist – here’s a simple trick to banish heartburn for good
NOT much beats the feeling of indulging in a hearty meal.
But for some of us, this happy bubble is quickly burst when we have a sudden attack of painful heartburn.
Heartburn is extremely common, affecting up to one in every four UK adults, according to charity .
It is typically a symptom of acid reflux - otherwise known as gastro-oesophageal reflux disease (GORD).
There's often no obvious reason why people get heartburn but according to nutrition experts you can do something to reduce your symptoms.
Walk it off
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Take a walk around your garden or round the block after dinner.
Dr Natalie Geary from Light Touch Clinic says: “Walking after you’ve eaten allows starches and lipids in your stomach to digest, helping prevent bowel issues, digestive concerns and acid reflux.”
In some cases, acid reflux can be caused by gut dysbiosis - sometimes called a 'leaky gut'.
This happens when there is an imbalance between good bacteria and bad bacteria in the gastrointestinal tract.
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Research has found the state of our gut microbiome can also impact our mood, immune health and weight.
Even if you have an iron constitution, there are quick and easy ways to show your tummy some love that don’t require expensive supplements.
Here are some tips on how to support your gut to reduce heartburn symptoms.
Take turmeric
“Turmeric has anti-inflammatory properties that can soothe a troubled gut, alleviate bloating and indigestion and support digestion,” says Melanie Dixon, nutritional therapist at Vitaminology.
To make a turmeric drink, place one cup of milk, 1tsp coconut butter, 1/4tsp ground turmeric and 1tsp ground ginger into a blender and blitz until smooth.
Pour into a pan, bring to a simmer and serve warm. Add honey to sweeten if needed.
Up your plant intake
“The quickest way to improve your gut health is to eat at least 30 different plant foods each week,” says Liv Morrison, dietician at health app Keep It Cleaner.
That sounds like a lot, but we can all squeeze at least a few more veg types in with these easy tricks:
- Add spinach, cucumber, kale, frozen cauliflower or courgettes to smoothies
- Rotate Asian greens in stir-fries – try Chinese broccoli, choi sum, pak choi
- Add canned legumes to curries or pasta sauce
- Try sticks of celery or fennel with houmous, not just carrots
Stroke a pet
Research has found that pet owners have a healthier, more diverse gut microbiome than those without pets.
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“Dogs expose humans to an array of microscopic organisms, many of which do wonders for our gut wellbeing and immunity,” explains Dr Caitlin Hall, chief dietician at fibre experts Myota.
Don’t own a pet? Even cuddling a friend’s dog for a few minutes offers exposure to the microbes in their fur.