Keeping a Heartburn Journal

A Simple Way to Find & Avoid Your Triggers

-- By Liza Barnes, Health Educator

SparkPeople advertisers help keep the site free! Learn more

Gastroesophageal reflux disease, or GERD, causes painful symptoms (like heartburn and acid regurgitation) that usually occur after meals. An exact cause of GERD hasn’t been pinpointed, but certain foods and lifestyle habits seem to trigger GERD symptoms in many people suffering from this condition.

To complicate matters even more, every person suffering from GERD has a different list of foods and habits that trigger their symptoms.

That’s why it's wise to keep a heartburn journal to find your own specific triggers. Here’s how to get started.

Set a timeline. Decide how long you plan to record your observations in your journal. Two to four weeks should be ample time for you to notice patterns.

Take notes. Each time you experience a bout of heartburn, note symptoms, timing, foods you ate and other activities:

Recognize your symptoms. Record and describe the symptoms you experience, such as: heartburn, regurgitation, nausea, coughing, sore throat, or particles of food coming back up. Also try to rate the intensity of these symptoms, such as mild, moderate or severe.
Watch the clock. Note the time that your symptoms occurred—when they started and how long they lasted. Look for patterns, like whether or not you are more prone to heartburn in the morning or in the evening. If this is the case, you might try to avoid trigger foods at this specific time.
Log your foods. This is very important step. Consider not only what you ate just prior to experiencing symptoms, but what you ate earlier as well. Certain foods seem to increase the incidence of GERD symptoms by weakening the lower esophageal sphincter, lessening its ability to keep stomach contents in the stomach. Look for patterns and begin limiting or avoiding the foods that seem to trigger your symptoms. Watch out for these common triggers:

Alcohol, butter or margarine, caffeine-containing foods and beverages, carbonated beverages, chocolate and cocoa, citrus fruits and citrus juices, coffee (regular and decaf), cream-based sauces, fatty meats, fried foods, garlic, gravy, high-fat foods, mint flavors, nuts and nut butters (including peanut butter), oils, onions, pastries, pepper, peppermint, salad dressings, spearmint, spicy foods, tomatoes and tomato products, and vinegar.
Consider other habits. Other behaviors can make a difference too. Did you eat on the run, or eat and then run soon after? The following habits can all trigger symptoms: consuming large meals; eating too quickly; lying down soon after meals; exercising too soon after meals; and wearing tight-fitting clothing or belts.

Remember that even if you are able to eliminate your GERD symptoms, it is still important to consult with your doctor. Even without symptoms, GERD can still be present and may lead to serious medical complications if left untreated.

Besides acting as a tool that will help you to modify your own behavior and symptoms, your heartburn journal is also a great way to help you communicate with your doctor as you develop a plan to battle your burn.

Click here to to redeem your SparkPoints

You will earn 3 SparkPoints

Page 1 of 1 Return to main nutrition page »

Stay in Touch With SparkPeople

About The Author

Liza Barnes
Liza has two bachelor's degrees: one in health promotion and education and a second in nursing. A registered nurse and mother, regular exercise and cooking are top priorities for her. See all of Liza's articles.

View All Comments (17) Leave a Comment ›

Member Comments

PARKIEMAT

There are two foods that trigger it for me, bananas and almonds, I also get it when I'm hungry too. - 5/9/2013 11:35:59 PM
Report Inappropriate Comment
2009GETINLINE

I'm avoiding fruits/veggies from the Birch and Alder family. For other veggies/fruit I cook, steam, place in microwave for 3 minutes before eating. - 4/20/2013 8:28:48 AM
Report Inappropriate Comment
SMARTIN77

Gosh, this "random" article is perfect timing. I've been experiencing a lot of heartburn lately. I upped my calories at doctor's request, but my body doesn't seem to be adjusting well. I'm going to start paying more attention to this, and try to avoid the patterns and/or foods causing it. Thanks for the info. I'm already participating in several challenges, incl. sleep and diabetes, so I'm doing a fair amt. of health journaling already. But maybe I can make quick observations on my nutrition notes on the tracker. - 12/18/2012 3:20:42 AM
Report Inappropriate Comment
SMARTIN77

Gosh, this "random" article is perfect timing. I've been experiencing a lot of heartburn lately. I upped my calories at doctor's request, but my body doesn't seem to be adjusting well. I'm going to start paying more attention to this, and try to avoid the patterns and/or foods causing it. Thanks for the info. I'm already participating in several challenges, incl. sleep and diabetes, so I'm doing a fair amt. of health journaling already. But maybe I can make quick observations on my nutrition notes on the tracker. - 12/18/2012 3:20:18 AM
Report Inappropriate Comment
LAURIEDIARY

Nothing triggers my GERD like stress! Seems like one day I can eat the food that bothered me the week before. I take a omeprozole (20mg) everyday to keep it in check. Seems to be working. Now that the holidays are upon us, I will have to watch the party food & question what ingredients are in some foods...or not eat them at all. - 12/2/2012 10:45:29 AM
Report Inappropriate Comment
ELONBRO

Omeprazole is supposed to help but I still get it from stress. Stupid people and computers that don't work properly give me heartburn. :-)
- 11/16/2012 8:54:38 AM
Report Inappropriate Comment
NANAGAIL1958

I have terrible acid reflex but Ragu tomatoe sauce does not bother me. So weird - 10/9/2012 2:37:09 PM
Report Inappropriate Comment
DFNICELY

It's funny but when I eat a fresh tomato it doesn't bother me but let me eat tomato based sauce and it often causes my acid reflux to act up. - 10/7/2012 7:46:09 PM
Report Inappropriate Comment
HONDAGURL2021

I noticed that tomato based foods make it worse however when i take my
Omeprazole i dont usually have any symptoms.. not that i have noticed - 9/17/2012 4:11:41 PM
Report Inappropriate Comment
ALICIA0527

Definitely going to put this into practice, wish me luck! - 6/29/2012 11:33:09 AM
Report Inappropriate Comment
WDEWYSE

Tomato based foods really make my acid reflux bad..yikes..but fresh tomatoes do not ..which is good.. - 6/2/2012 2:56:28 PM
Report Inappropriate Comment
CHRIS3874

I am certain I read elsewhere that spicy foods DO NOT cause heartburn. However I do know that the only times I get heartburn is when I am upset at work. - 2/26/2012 6:50:57 PM
Report Inappropriate Comment
CTOMEK1-123

this is a great idea - 11/28/2011 7:23:30 PM
Report Inappropriate Comment
CATHEBASS

I've found that 2 things help mine a lot - one is losing weight, and the other is avoiding carbohydrates. Last year when I lost 25lb on a low carbohydrate diet, the heartburn vanished entirely. When I started eating "normally" again, including carbohydrates, and regained all but 4lb, the heartburn returned with a vengeance. - 4/5/2011 3:02:11 PM
Report Inappropriate Comment
ALLIEINSHAPE

Good advice- I have GERD symptoms at various times of the day and after eating a variety of food. Noting times and foods will help me pinpoint what is causiing my GERD.
Allie - 1/26/2010 12:18:10 PM
Report Inappropriate Comment