How to Prevent Acid Reflux through Diet and Lifestyle Changes

Simple diet and lifestyle changes can prevent acid reflux for a healthier life.

Acid reflux, also known as gastroesophageal reflux disease (GERD), is a condition in which the contents of the stomach and stomach acid backs up into the esophagus and causes a burning sensation which, over time, can cause damage to the esophagus. Most people take over-the-counter antacids or acid reducing medications to alleviate the problem while others take prescription medications. However, according to the Bethany Medical Center in their article "Gastroesophageal Reflux Disease and Heartburn", 44% of people who suffer from acid reflux can prevent it from recurring by changing their diet. Along with diet, a few lifestyle changes can also help to prevent acid reflux. Here are some ways to prevent acid reflux.

Difficulty:

Moderate

Instructions

1. Any type of coffee can cause acid reflux to flare up.

   Watch which Beverages You Drink - All carbonated sodas, caffeinated beverages such as sodas and tea, and coffee (caffeinated and decaffeinated) can cause acid reflux. Alcoholic beverages can also increase acid secretion in the stomach. Try to limit drinking these beverages or eliminate them entirely from your diet.

2. Eat bananas instead of citrus fruits to prevent acid reflux.

   Cut Down on Acidic Fruits and Vegetables - Citrus fruits and juices, such as grapefruits, lemons, oranges or orange juice, can increase the risk of acid reflux. Acidic vegetables like tomatoes and onions can also cause acid reflux to occur. Instead, eat fruits like bananas, apples and pears and vegetables like carrots, peas, potatoes and green beans.

3. Skip the Garlic - Too much garlic not only increases your risk of acid reflux by can also weaken the lower esophageal sphincter (LES) muscle that works to keep food from backing up into the esophagus. If you are eating garlic for heart-healthy reasons, try taking a garlic supplement instead or limiting your intake of fresh garlic to about 1 minced clove (or 4 mg) a day.

4. Avoid Certain Sweets - Chocolate, spearmint and peppermint can all weaken the LES muscle and cause acid reflux. If you must have your chocolate fix, try carob instead for a healthy alternative to chocolate.

5. Forget about Pepper and Chili Peppers - While chili peppers and pepper can be good for your health, they are dangerous for people with chronic acid reflux. These spicy foods can cause more damage to an already sensitive esophageal lining and cause painful burning. Try spicing up your foods with oregano, thyme, paprika or sage instead.

6. Eat Smaller Meals - Acid reflux can also be caused by eating too much food at one sitting. Food overload makes it more difficult for the stomach to digest it and can cause food to back up into the esophagus. Try eating five smaller meals each day instead of three large ones.

7. Taking a walk after eating can help you digest food and prevent acid reflux.

   Take a Walk - After a meal try taking a walk to give your food time to digest properly. This will also keep you in an upright position which is important for keeping food from backing up into the esophagus.

8. Eat Dinner Early - Try eating your last meal of the day at least 2-3 hours before bedtime in order to allow the food to digest before lying down. Eating right before bed is the number one reason people suffer from acid reflux.

9. Sleep with Your Head Elevated - According to an article on HealthCentral.com, 75% of those who suffer from acid reflux experience symptoms at night. Try sleeping on your back with your head elevated either with a reflux board, wedged pillow or extra pillows. Keeping your head and upper body elevated will prevent stomach acid from backing up into the esophagus while you are sleeping.

10. Sleep on Your Left Side - Sleeping on your left side instead of your right keeps the stomach at a lower angle than your esophagus and prevents acid from backing up at night. It also prevents you from placing pressure on the LES so there is less chance of it opening and letting stomach content back up.

11. Avoid Certain Pain Relievers - Many over-the-counter pain relievers such as ibuprofen, aspirin and naproxen can actually increase the risk of acid reflux. Limit use of these products or take a pain reliever that contains acetaminophen instead. Always follow the dosage instructions and never take more than recommended.

12. Smoking can make acid reflux worse; ask your doctor to help you quit.

    Consider these Other Ways to Prevent Acid Reflux -
    • Stop Smoking. Smoking increases stomach acids while decreasing the ability for saliva to protect the esophagus from acid reflux. Smoking also directly injures the esophagus making it more vulnerable to damage from stomach acids.
    • Lose Weight. People who are overweight are more likely than others to suffer from acid reflux.
    • Avoid Tight Pants - Tight clothing, especially around the stomach area, helps to increase the risk of acid reflux.

13. Do Enjoy a Healthy Life - Living a life free of acid reflux without having to take medication makes giving up a few things worthwhile. Eat healthy meals, exercise, get plenty of sleep and enjoy your life free of acid reflux.

Tips & Warnings

• Always discuss medical issues such as acid reflux with your doctor.

• Discuss which pain relievers are right for your own personal use with your doctor.

• Talk to your doctor about ways to quit smoking.

• Talk to your doctor about healthy ways to lose weight.

• Always talk to your doctor before taking a new medication or changing medications.

Resources

• Acid Reflux Prevention
• Acid Reflux Diet Food
• How to Identify Causes of Acid Reflux
• How to Detect and Treat Acid Reflux in Infants