This article describes 10 ways you can avoid heartburn and manage GERD symptoms.
2:04Watch Now: Avoid These Things If You Have GERD
2:04
Watch Now: Avoid These Things If You Have GERD
Don’t Overeat or Stop Eating
Large meals make your stomach expand. This increases upward pressure against theloweresophageal sphincter(LES). The LES is the valve between your esophagus and stomach. Increased pressure against the LES can cause heartburn.
Instead of eating three large meals a day, try eating six small meals or three small meals and three snacks.This will help keep your stomach from getting too full. It will also help prevent excessive production of stomach acid. Stomach acid is the fluid that helps you digest your food.
It is also possible to experience acid reflux from not eating. Try not to go for long periods without food.
Don’t Eat Too Quickly
Eating too quickly can also cause acid reflux.When you eat too quickly, it is harder for yourdigestive systemto function properly. Poor digestion increases your chances of getting heartburn.
Here are some things you can do to slow down while eating:
Don’t Eat Trigger Foods
Some foodscause heartburn. There are a couple of reasons why. Some foods relax the LES. Others can cause production of too much stomach acid.
When the LES is relaxed, food and stomach acid come back up into your esophagus. Foods that can relax the LES include:
Foods that may stimulate acid production include:
Don’t Go Out to Eat Unprepared
It can be harder to make the right choices when eating out. That’s why it’s important to plan ahead. If you know what you can eat and what you should avoid, you can make better choices.
Good choices when eating out include:
Looking at the menu before you arrive can help you make good choices. Don’t be afraid to ask your server how the food is prepared.
Don’t Lie Down Too Soon After Eating
When you lie down, stomach contents press harder against the LES. This can trigger reflux. Some ways to avoid this include:
Don’t Lie Flat When You Sleep
When you lie flat your stomach contents press against the LES. Keeping your head higher than your stomach helps reduce this pressure.
You can elevate your head in a couple of ways:Place bricks, blocks, or something sturdy and secure under the legs at the head of your bed.Use a wedge-shapedGERD pillowunder your head and shoulders.
You can elevate your head in a couple of ways:
6 Tips to Stop Acid Reflux at Night
Don’t Wear Tight Clothes
Clothing that fits tightly around the abdomen can trigger heartburn. Tight belts and waistbands can squeeze the stomach and force food against the LES.This can make the stomach contents reflux.
Don’t Smoke
There are lots of good reasons to quit smoking. Smoking can cause many health problems, and heartburn is one of them.
This is especially true if you have GERD.These are some of the ways smoking can trigger heartburn:
Don’t Drink Too Much Alcohol
Alcohol increases the amount of acid the stomach produces. It also relaxes the LES.If you drink, try these tips:
Don’t Get Too Stressed
Stress itself hasn’t been shown to cause heartburn. It can, however, lead to behaviors that trigger heartburn.
When you are stressed you may not follow your normal routines. You may not eat, exercise, or take medications according to your regular schedule. This disruption can trigger heartburn.
Finding ways to alleviate the stress can help. Try relaxation methods like:
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Summary
There are things you can do to help keep heartburn at bay. Avoid eating habits that may trigger reflux, such as eating fatty foods, drinking too much alcohol, eating too quickly, and eating large meals.
Avoid lying down after a meal and try to sleep in a reclined position. Smoking, stress, and wearing tight clothes are some other habits that may make heartburn worse.
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7 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, & nutrition for GER & GERD.Sharma A, Sharma PK, Puri P.Prevalence and the risk factors of gastro-esophageal reflux disease in medical students.Med J Armed Forces India. 2018;74(3):250-254. doi:10.1016/j.mjafi.2017.08.005Harvard Medical School.What to eat when you have chronic heartburn.National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for GER & GERD.Clarrett DM, Hachem C.Gastroesophageal reflux disease (GERD).Mo Med. 2018;115(3):214-218.Pan J, Cen L, Chen W, Yu C, Li Y, Shen Z.Alcohol consumption and the risk of gastroesophageal reflux disease: a systematic review and meta-analysis.Alcohol Alcohol. 2019;54(1):62-9. doi:10.1093/alcalc/agy063Sandhu DS, Fass R.Stress and gastroesophageal reflux disease.Proc Shevchenko Sci Soc Med Sci. 2018;54(2):10-5.
7 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, & nutrition for GER & GERD.Sharma A, Sharma PK, Puri P.Prevalence and the risk factors of gastro-esophageal reflux disease in medical students.Med J Armed Forces India. 2018;74(3):250-254. doi:10.1016/j.mjafi.2017.08.005Harvard Medical School.What to eat when you have chronic heartburn.National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for GER & GERD.Clarrett DM, Hachem C.Gastroesophageal reflux disease (GERD).Mo Med. 2018;115(3):214-218.Pan J, Cen L, Chen W, Yu C, Li Y, Shen Z.Alcohol consumption and the risk of gastroesophageal reflux disease: a systematic review and meta-analysis.Alcohol Alcohol. 2019;54(1):62-9. doi:10.1093/alcalc/agy063Sandhu DS, Fass R.Stress and gastroesophageal reflux disease.Proc Shevchenko Sci Soc Med Sci. 2018;54(2):10-5.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, & nutrition for GER & GERD.Sharma A, Sharma PK, Puri P.Prevalence and the risk factors of gastro-esophageal reflux disease in medical students.Med J Armed Forces India. 2018;74(3):250-254. doi:10.1016/j.mjafi.2017.08.005Harvard Medical School.What to eat when you have chronic heartburn.National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for GER & GERD.Clarrett DM, Hachem C.Gastroesophageal reflux disease (GERD).Mo Med. 2018;115(3):214-218.Pan J, Cen L, Chen W, Yu C, Li Y, Shen Z.Alcohol consumption and the risk of gastroesophageal reflux disease: a systematic review and meta-analysis.Alcohol Alcohol. 2019;54(1):62-9. doi:10.1093/alcalc/agy063Sandhu DS, Fass R.Stress and gastroesophageal reflux disease.Proc Shevchenko Sci Soc Med Sci. 2018;54(2):10-5.
National Institute of Diabetes and Digestive and Kidney Diseases.Eating, diet, & nutrition for GER & GERD.
Sharma A, Sharma PK, Puri P.Prevalence and the risk factors of gastro-esophageal reflux disease in medical students.Med J Armed Forces India. 2018;74(3):250-254. doi:10.1016/j.mjafi.2017.08.005
Harvard Medical School.What to eat when you have chronic heartburn.
National Institute of Diabetes and Digestive and Kidney Diseases.Treatment for GER & GERD.
Clarrett DM, Hachem C.Gastroesophageal reflux disease (GERD).Mo Med. 2018;115(3):214-218.
Pan J, Cen L, Chen W, Yu C, Li Y, Shen Z.Alcohol consumption and the risk of gastroesophageal reflux disease: a systematic review and meta-analysis.Alcohol Alcohol. 2019;54(1):62-9. doi:10.1093/alcalc/agy063
Sandhu DS, Fass R.Stress and gastroesophageal reflux disease.Proc Shevchenko Sci Soc Med Sci. 2018;54(2):10-5.
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