Gas, Bloating and Heartburn; Causes & Prevention

Heartburn: Understanding Gas, Bloating, and Heartburn

Bloating and gas can be uncomfortable. Here’s what you need to know.

What is gas?
Gas is a normal part of digestion. It forms in your digestive tract. You release it by burping or passing gas. Most people pass gas 13 to 21 times daily.

What causes gas?
You swallow air when eating or drinking. Gas also comes from food breakdown. Some foods create more gas than others. You may react differently to certain foods. Certain medications can also cause gas.

Which foods cause gas?
Some common culprits include:

- Apples
- Asparagus
- Beans
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Milk and dairy products
- Mushrooms
- Onions
- Peaches
- Pears
- Prunes
- Wheat

What causes bloating?
Bloating occurs when gas builds up in your stomach. This leads to swelling and fullness in your belly. You may experience bloating more often if you have:

- A stomach infection.
- Irritable bowel syndrome (IBS).
- Celiac disease.
- Hormonal changes during periods.
- Constipation.

Bloating is usually uncomfortable but can sometimes cause pain.

How can I reduce gas and bloating?
Diet and lifestyle changes can help:

1. Cut back on fatty foods.
2. Avoid fizzy drinks.
3. Eat and drink slowly.
4. Quit smoking.
5. Don’t chew gum.
6. Exercise regularly.
7. Avoid gassy foods and sweeteners like fructose and sorbitol.

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Heartburn: What You Need to Know

What is heartburn?
Heartburn, or acid indigestion, feels like burning in your chest or stomach. The pain may spread to your neck, jaw, or arms.

What causes heartburn?
A muscle called the lower esophageal sphincter (LES) controls food flow into the stomach. If it opens too often, stomach acid rises into the esophagus, causing burning.

What triggers heartburn?
Triggers vary for each person but may include:

1. Overeating.
2. Spicy or greasy foods.
3. Caffeine or alcohol consumption.
4. Smoking.
5. Lying down after eating.
6. Stress.

Who gets heartburn?
Certain groups are at higher risk:

1. Smokers.
2. Overweight individuals.
3. Pregnant women.
4. Those with a hiatal hernia.

How should I change my diet to avoid heartburn?
Certain foods can trigger heartburn:

1. Alcohol
2. Chocolate
3. Coffee
4.Fatty or fried foods
5.Greasy foods
6.Onions
7.Citrus fruits
8.Vinegar and hot sauces
9.Peppermint
10.Sodas