Photo by Towfiqu barbhuiya on Unsplash
I’ve been experiencing acid reflux more frequently. When I talked to my doctor about it, he suggested going on meds. However, I was determined not to be on medications. I knew that there were lifestyle changes I could make, so I began exploring.
Let me share what I found.
First, let’s talk about what acid reflux actually is.
What is Acid Reflux?
Acid reflux is also referred to as gastroesophageal reflux disease (GERD). It happens when stomach acid flows back into the esophagus, which can lead to irritation, heartburn, and regurgitation. Depending on frequency, it can be quite uncomfortable.
Photo by Towfiqu barbhuiya on Unsplash
Establishing a Good Diet
A healthy diet is critical when it comes to managing acid reflux. Various foods will trigger reflux.
Here are some foods to avoid:
- Spicy foods
- Fatty & fried foods
- Onions and garlic
- Citrusy fruits
- Caffeine
- Carbonated beverages
There are also foods that can help to manage acid reflux. These are the ones you want to incorporate more of throughout your daily eating:
- Oatmeal
- Green veggies
- Lean meats
- Ginger
- Whole grains
Image by Mohamed Hassan from Pixabay
Practicing Portion Control
You don’t want to eat too much as it will put pressure on your lower esophageal sphincter, causing the reflux to occur. It’s better to eat smaller meals more frequently. You should also eat slowly and chew thoroughly.
Here are a few more best practices:
- Avoid eating large meals close to bedtime
- Manage your weight
- Reduce your stress & anxiety
- Avoid tobacco and alcohol to boost digestive health
By making a few changes to your diet and lifestyle, you can often get GERD under control. If you’ve done everything you can and the symptoms continue (or get worse), it might be time to talk to your doctor to see if medication is the best answer or if there are other medical conditions that need to be addressed.