The Exclusion Diet

Sometimes people can suffer from indigestion and / or heartburn for quite a while without knowing what causes it. There are many possible triggers for these common conditions. In this article, we are going to help you try to discover what your potential triggers might be. First of all, we'll look at the symptoms of indigestion and heartburn so you can double check that these are what you're experiencing. Remember, if you have any doubts, it's always best to see your GP or Pharmacist if you haven't already done so.

The symptoms of indigestion and heartburn

You may experience symptoms of heartburn and indigestion from both of the lists below; don't worry if you do as 73% of people will suffer both heartburn and indigestion interchangeably. This is perhaps not surprising since stomach acid can be involved in the cause for both conditions. Heartburn is also often referred to as acid reflux.

Indigestion symptoms:

• Pain in the area around the top of your stomach
• A feeling of fullness (bloating)
• The need to belch or pass wind
• Nausea or vomiting
• Possibly a loss of appetite

Heartburn symptoms:

• A burning sensation in the chest area - often feeling like it's behind your breast bone
• A hot burning sensation at the back of your throat
• An acidic taste in your throat and mouth
• Feeling sick

One reason why you may get heartburn is due to a weak lower oesophageal sphincter (LES). This is the ring of muscle that surrounds the very bottom of your oesophagus. Its job is to open to allow food to pass into your stomach and then to close, to keep the stomach contents in place. However, if it's a little weak, acid from your stomach can sometimes reflux back up into your oesophagus and burn the delicate lining, causing pain.

Heartburn may also be caused by having too much food in your stomach. The sheer volume of food can force acid out of your stomach and into your oesophagus. A full stomach can cause indigestion too. The volume of food can stretch the stomach lining, which is thought to be a cause of indigestion pain - but stomach acid can also be a cause.

As certain foods can be triggers for both indigestion and heartburn, eliminating them from your diet can help prevent both conditions.

How can I find out what food affects me?

The exclusion diet works like this:

• Start by cutting out the foods most likely to trigger indigestion and heartburn
• If this works, you have your answer
• If it doesn't work, try cutting out other food groups or ingredients
• Make a log or diary of what you have eaten

Portion control:

Cut down the size of your portions too, so you reduce the risk of overfilling your stomach. Try not to eat late at night, quickly or on the run, since your stomach needs time to digest your meals.

Consider some lifestyle changes

As smoking can cause your LES to relax and can also encourage acid production, this could be a good time to eliminate it completely.

Continue with a well-balanced diet as you would normally as foods such as salads and vegetables are unlikely to be triggers. Foods like fish, rice, boiled eggs, chicken and pasta are also low on the list of potential triggers, so you should still have plenty of choice for meals.

How to chart your body's response

Simply put an ‘I’ for indigestion or ‘HB’ for heartburn (maybe both) on your daily chart and the time when your symptoms started.  Also, record how bad the symptoms were - use a scale of 1 - 5, where one is mild and five is very bad. On top of that, make a note of how long the symptoms lasted and what you did to try to relieve them.

If you find the answer to your trigger foods, you can readjust your diet to suit you. Your doctor, dietician or pharmacist can provide further advice and support in managing your heartburn and indigestion symptoms. If symptoms persist it could be that you need a referral to see a consultant at your local hospital, where further tests can be carried out and treatment prescribed if necessary.

What treatment may help?

You may consider Gaviscon Extra which helps to neutralise stomach acid. It also contains an ingredient called an "alginate". When it's in your stomach, this substance forms a protective barrier (or raft) on top of your stomach contents. In doing so, it helps to stop your stomach contents and stomach acid refluxing up into your oesophagus. With Gaviscon Extra you have two actions in one to help relieve your symptoms. You'll find it can help relieve symptoms of indigestion, heartburn or both.

Finding an indigestion or heartburn trigger can be frustrating for some people. Perhaps you've tried cutting out some of the foods discussed already. Remember that help is always at hand at your pharmacy and GP's surgery if you feel you need it

 

Sources consulted;

http://www.hse.ie/portal/eng/health/az/F/Food-allergy/

http://www.gaviscon.ie/heartburn-indigestion/heartburn-causes-symptoms/

All information presented is not meant to diagnose or prescribe. Gaviscon Extra oral Suspension and Gaviscon Extra chewable tablets for Heartburn & Indigestion contain sodium alginate, sodium hydrogen carbonate, calcium carbonate. Always read the label. If symptoms are severe or last more than 7 days, consult a doctor or pharmacist.