For many, a cup of coffee is essential to kickstart their day. Not only does it boost your energy, but its rich aroma and bold flavour also make it a beloved morning drink. Coffee is known to enhance alertness and even contains nutrients like antioxidants. However, it can also be a culprit in causing digestive discomfort, such as heartburn. Like citrus fruits, tomatoes, onions, and chocolates, which are acidic and can lead to heartburn and acidity, coffee can also be a trigger. Therefore, while coffee may be a delightful beverage, especially for its stimulating effects, some people may need to limit their coffee intake to avoid potential digestive issues. If you are wondering how coffee increases the risk of heartburn, this might help!

What is heartburn?

Heartburn is one of the most uncomfortable gastric issues. It causes a burning sensation in the chest, often felt after eating or at night, caused when the stomach contents splash back up to the food pipe. It can lead to discomfort, a sour taste in the mouth, and difficulty in swallowing. “Some people refer to it as pain in the heart as heartburn but it has nothing to do with your heart. The pain due to heartburn usually happens just above the stomach and can cause nausea, bloating, and belching,” explains Dietitian and Nutritionist Deepika Jayaswal.

Can coffee cause heartburn

There are several reasons why coffee may lead to heartburn and other digestive issues, including:

• Coffee stimulates the production of stomach acid, which can irritate the lining of the esophagus (food pine), leading to heartburn.
• The acidity and caffeine content of coffee relaxes the lower esophageal sphincter (LES), a muscular valve that normally prevents stomach acid from flowing back into the esophagus. This relaxation can allow acid to reflux upwards, causing discomfort and a burning sensation known as heartburn.
• The high acidity content of coffee can also directly irritate the stomach lining, exacerbating conditions like gastritis or ulcers, explains the expert.
• In some cases, caffeine in coffee acts as a mild diuretic, potentially contributing to dehydration, which can further affect digestion.

Link between caffeine and GRED

Caffeine itself can contribute to heartburn and acidity by stimulating increased acid production in the stomach, leading to reflux into the esophagus. If you experience heartburn from other caffeinated beverages as well, such as soda or tea, then the culprit is not coffee but caffeine.

For people with gastroesophageal reflux disease (GERD), it is advisable to reduce the consumption of caffeinated beverages such as coffee and tea, as they can exacerbate symptoms of acid reflux and heartburn. A 2019 study published in Clinical Gastroenterology and Hepatology found that women who consumed coffee, tea, and soda had a higher risk of GERD compared to those who drank water instead. Therefore, limiting caffeine intake could potentially help alleviate GERD symptoms.

How to deal with heartburn?

1. Avoid triggers

Just like coffee if you find any food or drink causing heartburn, avoid it. Common triggers include coffee, spicy foods, fatty foods, and chocolate.

2. Eat smaller meals

Large meals can put pressure on the LES, leading to heartburn. So, eat smaller and frequent meals to improve digestion.

3. Do not lie down after eating

Avoid lying down immediately after eating, as it can cause food to flow back up to the food pipe, causing acid reflux.

4. Chew gum

Chewing gum increases saliva production, which can help neutralise stomach acid and reduce heartburn. So, try this if you are prone to heartburn, especially after eating.

5. Stay hydrated

Keep yourself well hydrated by drinking plenty of water. This can help dilute stomach acid and promote healthy digestion.

6. Drink herbal teas

Certain herbal teas, such as chamomile, ginger, and licorice root tea, can help soothe the digestive system and reduce heartburn.

7. Raise the head of your bed

Elevate the head of your bed by about 6–8 inches to prevent stomach acid from flowing back into the esophagus while you sleep.

8. Wear loose clothing

Tight clothing around your waist and abdomen can put pressure on your stomach, promoting acid reflux. So, wear loose clothes.

9. Quit smoking

Smoking can weaken the valve between the stomach and esophagus, allowing acid to reflux into the esophagus.

10. Manage stress

Stress can worsen heartburn symptoms. You can practise relaxation techniques such as deep breathing, meditation, or yoga to manage stress levels.

Incorporating these lifestyle changes can significantly reduce the risk of heartburn episodes, promoting better digestive health overall.

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