Beat heartburn with these 6 dietary pointers

There's plenty of controversy about which foods trigger heartburn. But your individual body plays a huge role in what you can and can't tolerate. We'll give you 6 dietary tips to help reduce or eliminate heartburn.

• When researchers from Stanford University reviewed more than 100 studies of lifestyle remedies for acid reflux, they found that avoiding chocolate, mint, spices, grease, and late-night noshing doesn't help most people.
• On the other hand, plenty of other research (and the experience of digestive disease specialists) suggests that for some people, these are exactly the things that should be avoided.
• As inconclusive as the data might be, it's a good idea to figure out what your personal trigger foods are, and then steer clear of them.
• Possible trigger foods include citrus fruits, chocolate, coffee and tea, alcohol, fatty and fried foods, garlic, onions, mint flavourings, spicy foods, and tomato-based foods like spaghetti sauce, salsa, chili, and pizza.

• People who ate high-fibre breads (like whole wheat) had half the risk of gastroesophageal reflux disease (GERD) compared to people who ate low-fibre breads (like white) in one large Scandinavian study.
• Fibre may help by soaking up excess nitric oxide, a compound that relaxes muscles in the digestive system.
• When researchers scanned the esophagi of 164 people, they found that those who ate more fruits, veggies, whole grains, and beans were 20 percent less likely to have signs of erosion of delicate esophageal tissue caused by reflux. At higher risk were people who took in more fat, protein, and calories.

When researchers polled more than 15,000 people about their lifestyle habits and history of GERD, they found that those who drank more than one carbonated, caffeinated drink per day were 24 percent more likely to have sleep-disturbing nighttime reflux than those who drank fewer soft drinks. Many bubbly drinks have a high acid level, which may explain the connection.

• Over time, the high blood sugar levels that come with type 1 and type 2 diabetes can damage nerves throughout your body, including those that regulate the emptying of your stomach.
• If food sits in your stomach, it can be regurgitated more readily into your esophagus.
• Some studies suggest that better blood sugar control can help, but it's still important to use the other lifestyle strategies mentioned here.

• When Japanese researchers tracked the bedtimes and GERD symptoms of 441 women and men, they found that those who went to bed within three hours of finishing dinner were 7.5 times more likely to have acid indigestion than those who turned in four or more hours later.
• As an example, if you go to bed at 10:30, aim to finish dinner no later than 6:30.

• No antacid on hand? Head off heartburn with a stick of chewing gum.
• A small British study found that chomping on gum for 30 minutes after a big fatty meal doubled saliva production and saliva swallowing. Researchers estimate that 10 extra swallows could cool mild heartburn by pushing acids back where they belong.
• Other research shows that chewing gum neutralizes the acids in stomach backwash for up to three hours after a meal.

If you suffer from heartburn, give these strategies a shot. Try them one at a time or commit to several at once. They may be the last tools you'll need in your quest for relief.