Acid reflux occurs when stomach acid makes its way make up the stomach to the esophageal canal. The stomach is built in such a way that it can handle these tough acids, but other soft tissues, like the lining of our esophagus, can become damaged if repeatedly exposed to stomach acid. Below, we’re going to take a look at five diet and lifestyle adjustments to help treat acid reflux without an operation.
Smaller Meals
Your doctor will likely recommend that you eat more smaller meals throughout the day in lieu of fewer, larger meals. Larger meals can increase stomach pressure, which in turns leads to an increased likelihood of acid reflux. Smaller meals will take pressure off your stomach and decrease acid reflux occurrences.
Limit Fat and Greasy Foods
Fat takes the longest time to be processed and expelled from the stomach, so you’ll want to limit your intake of fat. Try to cut back on fats like butter, margarine, oils, salad dressings, fatty meats and whole dairy products like milk, cheese or sour cream.
Don’t Eat After Dark
You can eat after the sun goes down, but you’ll want to limit your food intake within three hours before you go to bed. It usually takes your stomach between 4-5 hours to empty after a meal, and a lot of people notice acid reflux flare-ups when they are lying down because gravity can’t do its natural job. Try to stay upright for a couple hours (sitting or standing) after a meal to reduce your likelihood of having stomach acid make its way back up into your esophageal canal.
Raise Your Bed
Even if you avoid eating before bed, some people still experience acid reflux when they are lying down at nighttime. A lot of patients find relief during this time by raising the head of their bed 6-8 inches with wood planks or bed raisers. Sleeping at a slight angle will allow gravity to help keep acid reflux in your stomach. Don’t just assume that sleeping with an extra pillow will produce enough of a natural angle. Raise your bed a bit and see how your acid reflux responds.
Smoking and Your Weight
Changing certain lifestyle habits can also reduce your likelihood of an acid reflux attack. Two factors that can increase your risk of acid reflux are obesity and smoking, so try to ditch the tobacco products and get some more exercise. Small daily changes like these can go a long way in preventing acid reflux.
