19/06/2023
A few lifestyle changes are worth trying before turning to medications for controlling acid reflux. If you have been having repeated episodes of acid reflux, you may try the following:
1. Avoid trigger foods and beverages
Identify the specific foods and beverages that are most likely to give issues and avoid them whenever possible.
❌Fried/ fatty foods – Contribute to acid reflux by causing bile salts to be released into the digestive tract, which may irritate the esophagus. More than half of the participants experienced acid reflux symptoms after eating high-fat, fried foods.
❌Coffee – Temporarily relaxing the lower esophageal sphincter, increasing the risk of acid reflux. It is found that coffee consumption was linked to greater acid damage in the esophagus.
❌Carbonated drinks – The carbon dioxide gas (bubbles) in them causes burping, which increases the amount of acid escaping into the esophagus. A study found that carbonated drinks worsened acid reflux symptoms including heartburn and fullness.
❌Alcohol – Exacerbates symptoms by increasing stomach acid, relaxing the lower
esophageal sphincter, and impairing the esophageal ability to clear out acid. Studies have shown that higher alcohol intake is linked to increased severity of acid reflux.
2. Avoid late meals and snacking before bed
Laying down with a stomach full of food makes digestion more difficult, potentially worsening acid reflux symptoms. Finish eating meals at least 2-3 hours before lying down so the stomach has plenty of time to empty and lets the acid go down. Eating a late-night meal increased acid exposure when lying down by 5% compared with eating earlier in the evening. Another study found that eating dinner late was associated with a higher risk of acid reflux.
3. Eat small, frequent meals
A large amount of food in the stomach may increase the pressure on the valve that keeps stomach acid out of the esophagus, increasing the likelihood of acid reflux. It also seems that eating just 2-3 large meals per day may worsen reflux symptoms. Therefore, eating smaller, more frequent meals throughout the day rather than 3 large meals may help reduce symptoms of acid reflux.
4. Elevate the head of the bed
The head should be raised by 4-9 inches, so the chest and head are above the level of the waist, which can stop stomach acid from traveling up toward the throat and reduce symptoms of acid reflux like heartburn and regurgitation. Study shows that people who elevate their upper body when sleeping experienced less acid reflux compared to when they slept flat.
5. Sleep on the left side
Aid digestion and limit stomach acid reflux as the lower esophageal sphincter sits above the level of stomach acid. Lying on the left side of the body may reduce acid exposure in the esophagus by up to 71%.
6. Chewing gum
Help decrease acidity in the esophagus and also increase saliva production. Bicarbonate-containing gum appears to be especially effective, as it can help neutralize acid thus preventing reflux.
