What is heartburn?
Despite the name, heartburn doesn’t have much to do with your heart. It is caused by stomach acid travelling upwards into the oesophagus (windpipe). Usually there is a valve like muscle that’s supposed to keep acid where it belongs, but when it relaxes at the wrong time or weakens, acid can creep upwards, bringing uncomfortable symptoms including:
- Burning sensation in the chest or throat
- Acid reflux/regurgitation
- Pain
- Difficulty swallowing
- Throat symptoms, such as sore throat, hoarseness, a persistent cough or frequent throat clearing
- Bad breath
- Sensation of a ‘lump’ in the throat
- Bloating and belching
Heartburn and acid reflux are essential the same – both are types of indigestion. Occasional indigestion is normal, but when it becomes frequent it can signal a more chronic condition known as gastroesophageal reflux disease (GERD), which affects one in five adults in the UK.
Why are more people getting heart burn?
We don’t live and eat like our grandparents did – the rise of ultra processed foods, sugary drinks and oversized portions has put our digestive systems under constant stress.
Poor quality diets that are high in fat, caffeine, alcohol, fizzy drinks and sugar are common triggers for heartburn while at the same time are staples of the modern diet.
Our stressful, fast paced lives mean that many of us eat late without much time to ‘rest and digest’ before going to bed. Lying down too soon after eating gives acid a green light to creep upwards. In short, our convenient but chaotic eating habits are a big driver behind rising heart burn rates.
Another major factor is weight gain. Carrying extra weight, especially around the midsection, puts pressure on the stomach, which can push acid up into the oesophagus. Studies consistently show that people who are overweight or obese are more likely to experience heartburn and GERD. Those who have a BMI of more than 30 are 22% more likely, compared to 6.6% for those under 18.5.
Many people are now turning to weight loss drugs to shed pounds quickly. Losing weight should, in theory, relieve pressure on the stomach but drugs like GLP-1 receptor agonists (Ozempic, Wegovy, Mounjaro etc) are in fact stirring up new problems.
While they do appear to slow the movement of food through the digestive system, the slower digestion can also mean more acid staying in the stomach for longer periods of time. This increases the risk of reflux and heartburn. Some patients on these medications report nausea, bloating and acid reflux, so it’s clear these medications are adding to the rise in heartburn complaints.
Stress plays a huge role too. Our modern lifestyles are filled with deadlines, long commutes and constant digital noise. Stress hormones can interfere with digestion and even cause the oesophageal sphincter to relax at the wrong times, setting off episodes of heartburn.
And let’s not forget smoking, alcohol and lack of sleep – all common in todays fast paced world and all major contributors to reflux.
How to prevent heartburn
The good news is that heartburn isn’t usually dangerous on its own and there are plenty of ways to manage it.
- Adjust eating habits: smaller portions, fewer trigger foods, cutting back on caffeine and alcohol and avoiding late night meals will go a long way.
- Move more: staying upright after meals helps gravity do its job. Even a short walk can reduce symptoms.
- Be mindful of weight loss: for those on weight loss drugs, monitoring symptoms and discussing side effects with a doctor is key.
- Reduce stress: easier said than done, but relaxation techniques, better sleep and mindful eating can help. This means slowing down, chewing food and eating at a table instead of the sofa or hunched over a desk.
How to soothe symptoms
There are over the counter remedies such as antacids or alginates. Stronger acid blockers such as Proton Pump Inhibitors (PPIs) require a prescription. Some more gentle, at home solutions include ginger tea which is known to be anti inflammatory helping to ease irritation. Aloe vera juice can help coat the oesophagus and reduce irritation. Bananas and oats are both alkaline foods that can help neutralise stomach acid and liquorice root (DGL) is thought to increase mucus in the oesophagus creating a protective barrier against stomach acid.
So, why is heartburn on the rise?
Heartburn’s rise isn’t just about spicy food or too much coffee – it’s about the way we live now. A mix of poor diets, modern medications, stress and lifestyle habits are pushing acid reflux into the spotlight. Whether it’s the regular takeaways, the weight loss jabs, or late-night scrolling that keeps you awake, the truth is heartburn has become a cultural symptoms as much as a medical one. And while it may not be a glamorous subject, paying attention to what and when you are eating might just be one of the smartest health moves you can make.
Now try…
How to avoid indigestion
What to drink for acid reflux
Do you have a food intolerance?
Probiotic foods to support gut health
Jo Williams is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Follow her on X @nutri_jo.
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