Acid reflux causes the burning sensation of heartburn in your upper chest and throat, sometimes bringing about an acidic or sour taste in the back of your mouth. Frequent acid reflux indicates gastroesophageal reflux disease, also called GERD. Hiatal hernia patients experience increased acid reflux from weakened muscle tissue in the stomach and esophageal areas. Avoiding certain foods, adjusting your diet and making lifestyle changes can reduce or prevent these uncomfortable symptoms.
Acid Reflux Contributors
Heartburn and acid reflux may occur occasionally for many people. Antacids offer quick relief. When acid reflux occurs frequently, over-the-counter and prescription medication can reduce stomach acid production to prevent symptoms. If you have acid reflux symptoms more than twice a week, you may have GERD, according to the National Digestive Diseases Information Clearinghouse. Hiatal hernias commonly occur in middle age. Acid reflux is usually the main symptom for hiatal hernia patients. Smoking, excessive weight gain or pregnancy may contribute to acid reflux and hiatal hernias. Pressure on the abdomen from excess weight encourages acid reflux.
Trigger Foods
Avoiding certain foods that trigger acid reflux help get rid of symptoms and reduces weight to decrease your risk of symptoms. Fried and fatty foods, for example, often result in symptoms. You may have specific triggers of acid reflux, but common culprits also include tomato-based products, onions, citrus fruits, chocolate, caffeine, carbonated drinks and alcohol. Trigger items relax an esophageal muscle that normally closes after contents enter the stomach. A relaxed muscle does not shut tightly and allows stomach acid backup into the esophagus.
Large Meals
Heavy meals also trigger acid reflux because of a delay in stomach emptying. The stomach requires excess acid during digestion and this increases the risk of acid reflux. Instead of eating three large meals a day, enjoy frequent small meals. Have healthy, low-fat snacks between meals to avoid hunger. Avoid lying down or sleeping until at least three hours after eating to give food a chance to digest. This helps prevent heartburn and acid reflux in the middle of the night.
Lifestyle Changes
Raise the head of your bed about 6 inches if you notice heartburn interrupts your sleep. Extra pillows won’t work because you need to elevate the upper part of your body. Use wooden blocks under the bedposts at the head of the bed or place a wedge under the mattress. Stress also contributes to acid reflux symptoms. You can avoid stress through stress-management techniques, which include yoga, meditation and breathing exercises. If you smoke, quit. Along with avoiding foods that trigger your symptoms, you can switch to a low-fat, high-fiber diet that provides long-term protection from acid reflux. An acid reflux diet includes lean meat, skinless poultry, fish, low-fat dairy products, fruits other than citrus, vegetables and whole grains.
References
- National Digestive Diseases Information Clearinghouse; Heartburn, Gastroesophageal Reflux (GER), and Gastroesophageal Reflux Disease (GERD); May 2007
- MayoClinic.com: Hiatal Hernia -- Lifestyle and Home Remedies
- Jackson Siegelbaum Gastroenterology; Gastroesophageal Reflux Disease Diet; Frank W. Jackson
