Acid reflux is the result of stomach acids that escape back into the esophagus due to a weakened sphincter muscle. When you eat, food travels down your esophagus and passes through the esophageal sphincter muscle into your stomach. The function of the sphincter muscle is to act like a gate letting food into the stomach and then closing behind it. If the sphincter muscle becomes weak, it will not close all the way behind foods entering the stomach, causing stomach acids to flow back into the esophagus. In some cases, making a few changes in eating behavior and diet can help to calm acid reflux.
Step 1
Avoid foods that cause acid reflux. Do not eat spicy foods including chili pepper, black pepper and onions. In addition, refrain from eating all greasy, fatty and fried foods. Do not eat acidic foods, such as citrus fruits and tomato-based products. Also, do not eat or drink any products containing caffeine, which are additional reflux triggers.
Step 2
Consume foods that are less likely to cause acid reflux. Eat low-fat or fat-free dairy products and lean meats, such as skinless poultry and fish. Consume fresh fruits and vegetables and drink beverages, such as apple juice, grape juice and herbal tea.
Step 3
Implement eating behaviors that reduce acid reflux. Eat small meals several times each day instead of three large meals, which will help maintain a level balance of stomach acids. Remain upright while eating and stay upright for 30 minutes after eating. Also, refrain from eating two or three hours before bedtime.
Step 4
Restrict alcohol consumption or avoid it completely. The consumption of alcohol contributes to the weakening of the sphincter muscle. Smoking can also contribute to acid reflux. If you smoke, quit.
Step 5
Drink lukewarm water after consuming meals and snacks. This will help to dilute stomach acids and flush them from your body. Also, chew gum to promote saliva production, which aids in neutralizing stomach acids.
Tips and Warnings
- Track problematic foods by keeping a food diary. Write down everything you eat and drink for two weeks, along with the time. Note your episodes of acid reflux and the time they occur. This will help to pinpoint foods that are an issue for you.
- Contact your doctor if symptoms worsen or do not improve with lifestyle changes.
