We all love food but sometimes it doesn’t love us. There are times when it can leave us with some unpleasant sensations. One of these is acid reflux. Acid reflux occurs when food or stomach acid flows backwards and re-enters the esophagus in the reverse flow.
Acid reflux can irritate the lining of the esophagus but is generally a treatable issue. Individuals can generally manage their symptoms with changes to their diet and lifestyle.
Here are some things you can do to lessen or prevent acid reflux.
- Know What Food to Avoid
There are just some foods that are more likely to cause acid reflux more than others. These include mint, spicy food, fatty food, onions, tomatoes, coffee, garlic, tea, alcohol, and chocolate.
For example, fatty foods such as fried food and chips slow down the time it takes to empty your stomach. This allows more time for the food and acid to sit and build up making it more likely to flow back into your esophagus.
- Water
One of the best ways to fight acid reflux is to drink a lot of water. Water improves the breakdown process of food, makes vitamins & minerals easier to absorb, and aids in the production of saliva. All of these things aid in the digestion process. Water also helps ease the burning sensation from acid reflux by diluting the acids that cause pain and discomfort.
- Baking Soda
Acid damages the lining of the esophagus. To neutralize this reaction, you can use baking soda. Simply mix with water and the pH will provide some relief. It also will minimize the damage to the esophagus. Baking soda also helps settle the stomach.
- Eat Slower
Eating too quickly will cause you to swallow large amounts of air and to not chew your food well. The accumulation of food and air in your stomach will cause acid reflux. If you eat slower and take the time to chew your food more effectively so that the food is broken down to smaller pieces, this will reduce the likelihood of acid reflux.
- Good Posture
Believe it or not, posture has a lot to do with acid reflux. Poor posture causes your stomach to be doubled over and your esophagus to be bent. This lessens the space between your stomach and esophagus which makes it easier for food to pile up and back up into the esophagus.
So, be sure to sit up straight when you eat. Slumping will compress your organs and leave little room for food to process appropriately.
- Aloe
Aloe juice is made from aloe vera which helps neutralize the effects of acid on the stomach. Aloe reduces inflammation which helps open up the blood vessels causing blood to flow more freely. Aloe relieves the pain and discomfort caused by acid reflux. Try a little aloe juice before each meal.
- Reduce Stress
This is easier said than done but stress and acid reflux go hand-in-hand. Stress redirects blood and oxygen towards the brain and muscles instead of towards the digestive process.
This increases the likelihood of experiencing symptoms of acid reflux. Since you can’t just magically make stress disappear, you may want to incorporate CBD in your diet to help you relax.
- Eat Pineapple Before a Meal
Even though pineapple is a very acidic fruit, it is great for digestion because it contains bromelain which helps break down and dissolve food. If you eat pineapple before your main course, you will be able to digest the rest of your food more easily.
- Let Your Food Settle
Zone in on what you do after you eat a meal. You don’t want to be extremely active such as running out and exercising immediately after eating. Give your stomach time for your food to settle.
For example, if you run immediately after eating, the unsettled food in your stomach bounces and churns up and down which can lead to it traveling back into your esophagus.
- Bananas
Bananas soothe the negative impact caused by stomach acids. They absorb the acid and soothe the esophagus. Bananas provide a coating which forms a protective layer to prevent damage and the burning sensation caused by acid reflux.
You’re supposed to enjoy your meal, not suffer because of it. If you have issues with too much acid in your stomach or have a delayed reaction in emptying your stomach, try some of these remedies to see if one or more will be a game changer.
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Frequently Asked Questions
Q: What is acid reflux?
A: Acid reflux, also known as gastroesophageal reflux disease (GERD), is a condition where the stomach acid flows back into the esophagus, causing symptoms such as heartburn, regurgitation, and chest pain.
Q: What are some lifestyle changes that can help with acid reflux?
A: Acid reflux, also known as gastroesophageal reflux disease (GERD), is a condition where the stomach acid flows back into the esophagus, causing symptoms such as heartburn, regurgitation, and chest pain.
Q: What are some lifestyle changes that can help with acid reflux?
A: Making certain lifestyle changes can help manage acid reflux symptoms. Here are some suggestions:
Maintain a healthy weight: Excess weight can put pressure on the stomach and contribute to acid reflux. Losing weight, if necessary, can alleviate symptoms.
Avoid trigger foods: Certain foods can trigger acid reflux symptoms, such as spicy foods, citrus fruits, tomatoes, chocolate, caffeine, and fatty or fried foods. Identify your trigger foods and limit or avoid them.
Eat smaller meals: Consuming smaller, more frequent meals can help prevent excessive stomach distention and reduce the likelihood of acid reflux.
Avoid lying down immediately after eating: Wait at least two to three hours after eating before lying down or going to bed.
Elevate the head of your bed: Raising the head of your bed by 6 to 8 inches (15 to 20 centimeters) can help prevent stomach acid from flowing back into the esophagus while you sleep.
Q: Can dietary changes help with acid reflux?
A: Yes, modifying your diet can have a positive impact on acid reflux symptoms. In addition to avoiding trigger foods, you can consider:
Eating smaller portions: Overeating can contribute to acid reflux, so try to eat smaller, more frequent meals throughout the day.
Choosing low-fat options: High-fat foods tend to relax the lower esophageal sphincter, allowing stomach acid to flow back up. Opt for lean proteins and low-fat dairy products.
Increasing fiber intake: Consuming fiber-rich foods, such as fruits, vegetables, whole grains, and legumes, can help regulate digestion and reduce acid reflux symptoms.
Q: Are there any over-the-counter medications for acid reflux?
A: Yes, there are several over-the-counter medications that can provide relief from acid reflux symptoms. These include antacids, which neutralize stomach acid, and H2 blockers or proton pump inhibitors (PPIs), which reduce the production of stomach acid. However, it is always recommended to consult with a healthcare professional or pharmacist before starting any new medication.
Q: When should I see a doctor about my acid reflux?
A: While occasional acid reflux is common and typically not a cause for concern, you should see a doctor if:
You experience frequent or persistent acid reflux symptoms.
Lifestyle changes and over-the-counter medications do not provide relief.
You have difficulty swallowing or pain when swallowing.
You have unexplained weight loss or loss of appetite.
You have symptoms such as chest pain, shortness of breath, or severe abdominal pain, as these may indicate a more serious condition.
Remember, the information provided here is for general guidance, and it’s always advisable to consult a healthcare professional for personalized advice and treatment options based on your specific situation.
