Welcome to Koyo’s series of trusted healthcare articles. If you need more personalised advice, you can chat with a Koyo doctor today.
Written by: Favour Francis | Reviewed by: Dr Ortega Ogomigo
Introduction
You’ve just finished a satisfying plate of rice and stew, swallowed the last spoonful of pepper soup, or treated yourself to some suya. Then, not long after, you start to feel that burn rise from your chest to your throat, leaving you uncomfortable and wondering, “Why does this keep happening to me?”
It has become a regular occurrence almost after every meal; in fact, you’ve gotten so used to it that you keep antacids close by, expecting the discomfort to come back.
If this sounds like a familiar experience, you’re not alone. Heartburn is something many people experience from time to time. But if it’s happening often, then you shouldn’t be brushing it off as “just one of those things.”
Most of the time, frequent heartburn happens because stomach acid is flowing back up into your food pipe (oesophagus) more often than it should. This is commonly linked to acid reflux. While occasional heartburn isn’t usually a cause for concern, having it regularly could point to an underlying digestive problem that needs proper attention.
In this article, you’ll learn:
- What exactly is heartburn
- Why you keep getting heartburn
- Common heartburn symptoms
- Remedies for heartburn
What is Heartburn?
Despite the name, heartburn has nothing to do with your heart.
Heartburn is a burning feeling that starts in your chest and may travel up towards your throat. Some people also notice a sour or bitter taste in their mouth, especially after eating or when lying down.
It happens when stomach acid flows back up into your food pipe (oesophagus). Your stomach is designed to handle this strong acid because it has a protective lining. Your food pipe doesn’t. So, when acid reaches it, it causes that uncomfortable burning sensation.
Many people experience heartburn once in a while, especially after eating foods that trigger acid reflux. While an occasional episode isn’t usually something to worry about, frequent heartburn may be a sign of gastro-oesophageal reflux disease (GERD) or another digestive condition that needs medical attention.
Why Do I Keep Getting Heartburn?
Heartburn can have more than one cause, and in many cases, it’s a combination of your diet, lifestyle, and overall health.
Here are some of the most common reasons you may be getting heartburn more often.
1. Certain Foods May Be Triggering It
Have you ever noticed that the burning feeling shows up after eating a particular meal? That’s because some foods are more likely to trigger heartburn than others.
Common triggers include:
- Very spicy meals
- Pepper soup
- Suya
- Fried foods
- Oily soups and stews
- Shawarma
- Instant noodles
- Tomato-heavy meals
- Citrus fruits like oranges and lemons
- Coffee
- Chocolate
- Alcohol
- Fizzy drinks
These foods can either increase stomach acid or relax the muscle that normally keeps acid inside the stomach, making it easier for acid to flow back up.
That said, not everyone reacts to the same foods. While pepper soup may trigger heartburn in one person, another may eat it without any problems. The same goes for coffee, chocolate, or tomatoes. It helps to pay attention to what you eat and when your symptoms appear, which can help you identify your own triggers rather than avoiding foods you may not actually need to cut out.
2. Your Eating Habits Could Be Contributing
Sometimes, it’s not just what you eat but how you eat.
For example, you may be more likely to experience heartburn if you:
- Eat very large meals at once.
- Eat too quickly without chewing your food properly.
- Eat late at night.
- Lie down or go to bed soon after eating.
Many of us have had those evenings where dinner doesn’t happen until 9 or 10 p.m., and we’re in bed shortly afterwards. Unfortunately, lying flat too soon after eating makes it easier for stomach acid to travel back up into the food pipe, especially if you’ve had a heavy meal.
3. Being Overweight Can Increase Pressure on Your Stomach
Carrying extra weight, especially around your abdomen, puts more pressure on your stomach. That pressure can push stomach acid upwards into your food pipe, increasing your chances of experiencing heartburn.
This doesn’t mean everyone who is overweight will develop heartburn. However, maintaining a healthy weight can help reduce symptoms for many people who experience frequent acid reflux.
4. Pregnancy Can Cause Heartburn
Heartburn is very common during pregnancy, particularly in the second and third trimesters.
One reason is that pregnancy hormones relax muscles throughout the body, including the muscle that helps keep stomach acid in the stomach. As your baby grows, the uterus also puts more pressure on your stomach, making it easier for acid to move upwards.
Although pregnancy-related heartburn often improves after delivery, you shouldn’t simply suffer through it. Your doctor can recommend safe ways to relieve your symptoms during pregnancy.
5. Smoking and Alcohol Can Make Heartburn Worse
Smoking and drinking alcohol can both increase your chances of developing heartburn.
Smoking can weaken the muscle that prevents stomach acid from flowing back into the food pipe. Alcohol may also relax this muscle and increase stomach acid production in some people, making reflux more likely.
If you already experience frequent heartburn, reducing or avoiding these habits may help improve your symptoms.
6. Stress May Be Making Your Symptoms Worse
Stress doesn’t usually cause acid reflux on its own, but it can make heartburn feel more frequent or more severe.
For example, during stressful periods, you may find yourself eating quickly, skipping meals, reaching for more coffee, or sleeping poorly. These changes can all contribute to heartburn. Some people also become more sensitive to discomfort during times of stress, making the burning sensation feel stronger than usual.
Managing stress won’t cure heartburn by itself, but it can be an important part of keeping your symptoms under control.
7. It Could Be Gastro-oesophageal Reflux Disease (GERD)
Having heartburn once in a while is common. Having it regularly is different.
If you’re experiencing heartburn more than twice a week, or if it keeps coming back despite making lifestyle changes or taking over-the-counter medicines, you could have gastro-oesophageal reflux disease (GERD), also known as chronic acid reflux.
GERD happens when stomach acid repeatedly flows back into the food pipe over time. Without proper treatment, it can lead to complications such as inflammation, ulcers in the food pipe, or difficulty swallowing.
If your heartburn is becoming a regular part of your life rather than an occasional inconvenience, it’s time to consult a healthcare professional. You can speak with a doctor on Koyo for proper guidance.
Common Heartburn Symptoms
While heartburn doesn’t feel the same for everyone, there are some common symptoms to look out for:
- A burning feeling in your chest. This is the most common symptom. It often starts after eating and may feel worse when you bend over or lie down.
- A burning sensation in your throat. Sometimes, the burning seems to travel from your chest up towards your throat.
- A sour or bitter taste in your mouth. You may suddenly notice a sharp, acidic taste, especially after burping or lying down.
- Food or liquid coming back up into your mouth. It can feel like part of what you just ate is moving back up your throat. This is called regurgitation and often happens alongside acid reflux.
- Frequent burping. Burping once in a while is normal, but frequent burping together with a burning sensation may be a sign of heartburn.
- Feeling bloated after meals. Some people feel unusually full or uncomfortable after eating, especially after large meals.
- Difficulty swallowing. If swallowing starts to feel uncomfortable or like food is getting stuck in your throat or chest, don’t ignore it. While it can happen with severe acid reflux, it should be assessed by a healthcare professional.
- Symptoms that get worse when you lie down. If you’ve ever gone to bed after dinner only to feel a burning sensation creep up your chest, you’re not alone. Lying flat makes it easier for stomach acid to flow back into your food pipe, which is why many people notice their symptoms become worse at night.
Occasional heartburn can happen to almost anyone. But if you’re experiencing these symptoms regularly, they’re interfering with your sleep or daily activities, or they keep coming back despite taking antacids, it’s a good idea to see a doctor.
Remedies for Heartburn
If heartburn catches you once in a while, a few changes can help ease the discomfort and reduce how often it comes back.
Here are some practical ways to manage heartburn.
Pay Attention to Your Trigger Foods
You don’t have to stop eating every food you’ve heard can cause heartburn. Instead, pay attention to the meals that seem to trigger your symptoms. For some people, it’s pepper soup. For others, it’s fried yam, shawarma, suya, coffee, or fizzy drinks. Keeping a simple note on your phone of what you ate before the heartburn started can help you spot patterns over time.
Eat Smaller Meals
Eating until you’re overly full puts extra pressure on your stomach, making it easier for acid to flow back into your food pipe. Rather than eating one very heavy meal, try having smaller portions if you notice that large meals trigger your symptoms.
Don’t Lie Down Immediately After Eating
It can be tempting to stretch out on the sofa after lunch or go straight to bed after a late dinner, especially after a long day. But lying flat too soon after eating makes heartburn more likely. Try to stay upright for at least two to three hours after a meal before lying down.
Avoid Eating Late at Night
If you often eat dinner just before going to bed, consider having your last meal a little earlier whenever possible. Giving your stomach time to digest your food before you sleep may help reduce nighttime heartburn.
Maintain a Healthy Weight
If you’re carrying extra weight, especially around your abdomen, losing even a small amount can help reduce the pressure on your stomach and improve heartburn symptoms over time.
Stop Smoking and Limit Alcohol
If you smoke, quitting can improve not just your heartburn but your overall health. If you drink alcohol and notice it makes your symptoms worse, cutting back or avoiding it may help.
Manage Stress
Finding healthy ways to unwind, whether that’s taking a walk, talking with someone you trust, exercising, or getting enough sleep, may help reduce flare-ups for some people.
Use Medicines Carefully
For occasional heartburn, over-the-counter medicines such as antacids can provide quick relief by neutralising stomach acid. Other medicines reduce the amount of acid your stomach produces and may be recommended if symptoms happen more often. However, if you find yourself buying antacids every week or relying on them almost every day, don’t ignore it. They may ease the burning temporarily without treating the underlying cause.
Know When to See a Doctor
If your heartburn keeps coming back, happens more than twice a week, wakes you up at night, or doesn’t improve despite making lifestyle changes or taking over-the-counter medicine, it’s time to see a doctor.
From the Desk of Koyo Doctors
Many of us are good at adjusting to discomfort. We tell ourselves, “It’ll pass,” take something to ease the burning, and move on with the day. Before long, it becomes a routine. But your body has a way of letting you know when something isn’t quite right, and addressing issues on time can save you from bigger problems later on.
If you’ve noticed that heartburn is becoming a regular part of your life, don’t settle for guessing what’s behind it or relying on quick fixes every time it happens. A proper medical evaluation can help identify the cause and guide you towards treatment that actually works for you.
At Koyo Health, we’re here to help you understand what your body is telling you and support you with trusted medical care whenever you need it, so you don’t have to keep living with the discomfort.
