How to get rid of heartburn on keto diet fast?
There are 6 important tips you must follow to rid yourself of heartburn on keto, the most important thing is to slow down your eating and to consume fermented foods. To find out the other 4 tips and foods to avoid, keep on reading.
If you’re like me, you LOVE the keto and all of the benefits it offers. I mean, who doesn’t love a diet that lets you eat bacon and eggs all day long?
But even the best things in life can have their downside. And for me, that downside was heartburn.
I never had heartburn before I started the keto diet. But then, it seemed like I was getting it every other day. It was so annoying! And it’s not just a little bit of heartburn. Oh no, this was full-on, can’t-sleep-through-the-night, wake-up-in-agony heartburn.
Thankfully, I did quite a bit of research and I found out exactly what causes heartburn on keto as well as how to get rid of it for good. Nowadays I rarely ever get heartburn and I sleep like a baby every single night.
In this post, I’ll teach you everything I’ve learned so that you too can enjoy all the benefits of keto without any issues.
What does heartburn feel like?
Heartburn feels like a mild to extreme burning sensation in the centre of your chest in the area right behind your breast bone. It typically happens about 30-60 minutes after eating. source
Is it normal to have heartburn on keto?
Yes, it is normal to have heartburn on keto. In fact, a lot of people experience heartburn when they first start the diet. The reason for this is that the keto diet is high in fat and low in carbs. Fatty food relaxes the lower esophageal sphincter (LES), which is the muscle that separates the stomach from the esophagus. When the LES relaxes, stomach acid can escape and cause heartburn. source
However, once your body gets used to the keto diet, the heartburn should go away. If it doesn’t, don’t worry. I’ll show you a few things you can do to easily get rid of it.
What foods should you avoid?
There are a few foods that you should avoid if you want to prevent heartburn. Take a look at the list below. I’m sure some of the items on the list might be your all-time favourites, so I apologize for that in advance!
- Spicy foods (such as chili peppers, jalapenos, wasabi)
- Citrus fruits
- Tomatoes
- Garlic
- Onion
- Chocolates (This one was really tough for me to cut out!)
- Alcohol
- Coffee
If you’re experiencing heartburn on keto, I recommend avoiding these foods. At least for a little while. You can always add them back into your diet later on once the heartburn goes away.
How to get rid of heartburn on keto?
I’ll now share with you some of the best tried-and-tested tips for getting rid of heartburn.
Here are some tips that have helped me combat keto breath:
- EAT SLOWLY (Very Important!): When you eat too fast, you tend to swallow a lot of air along with your food. This air builds up in your stomach and can cause heartburn. So, the next time you sit down for a meal, take your time and savour every bite.
- Drink Apple Cider Vinegar: Apple cider vinegar is a natural remedy for heartburn. It helps to neutralize stomach acid and balances the pH levels in your gut.
- Have more foods with digestive enzymes: Digestive enzymes help to break down food so that your body can better absorb nutrients. They also help to reduce inflammation in the gut. I recommend some probiotic foods like yoghurt, kefir, kimchi, and sauerkraut.
Related: How to Make Keto Kefir
- Cut out the cheese: By cheese, I mean all dairy! Many people are intolerant to dairy and don’t even realize it. Dairy can cause a lot of digestive issues, including heartburn. If you want to get rid of your heartburn, I recommend cutting out all dairy for at least a few weeks.
- Eat a ripe banana: Bananas contain high levels of potassium, making them alkaline. This helps to neutralize stomach acid and can provide relief from heartburn. So next time you feel heartburn coming on, reach for a banana! (don’t forget, it has to be ripe)
- Add more salt to your food: This might sound counterintuitive, but adding more salt to your food can actually help with heartburn. Especially black salt! Black salt is known to regulate acid levels in your body and reduce symptoms of heartburn.
Conclusion
So there you have it! Everything you need to know about heartburn on keto. I hope this post was helpful and that you’re now armed with the knowledge necessary to get rid of your heartburn for good.
The important thing is not to be too stressed out, as this can further aggravate heartburn. Just relax, follow the tips I’ve mentioned above, and remember that this is temporary. Within a few days or weeks, your body will adapt to keto, and the heartburn will be gone for good! Happy dieting!
More helpful posts about the keto diet:
5 Reasons for Bloating on Keto Diet (How to Fix Keto Distended Stomach)
Keto Charts Printables for Keto Diet Beginners
How to Fix Excessive Keto Sweating
How Do You Know When Your Body Is In Ketosis?