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When you suffer from chronic heartburn that can be associated with gastroesophageal reflux disease (GERD), this condition can affect your entire life. It may be necessary to stop eating some of your favorite foods. The heartburn may interfere with your sleep. It may even interfere with your availability to work well.
Even when you and your doctor decide on your GERD treatment, it's also important to know what not to do as it is to know what to do.
The following are the top 10 things you may be doing and should stop if you don't want to suffer from continuous acid reflux at night symptoms.
1. Don't Over Indulge Food
Large meals expand your stomach and increase upward pressure against the lower esophageal sphincter (LES — the valve between your esophagus and your stomach), which can lead to heartburn. Try these tips:
Eat six smaller meals each day instead of three larger ones. This will help keep the stomach from becoming too full and will also help prevent excessive production of stomach acid.
Three smaller meals and three snacks will also help.
2. Don't Eat Too Fast
When we eat too fast, it is harder for our digestive system to perform the way it should. We could end up suffering from poor digestion, which increases your chances of experiencing heartburn.
Some way to help you slow down while eating:
Put your fork or spoon down between bites.
Chew your food thoroughly before swallowing.
Take smaller bites.
3. Don't Eat the Foods That Might Trigger Your Heartburn
There are a couple of reasons why some foods cause heartburn: (1) when the stomach produces too much acid. 2) When the lower esophageal sphincter relaxes when it shouldn't;
When the LES is the culprit, food and stomach acid come back up into your esophagus. Some of the foods that can relax the LES include:
Creamy sauces
Whole-milk dairy products
Chocolate
Peppermint
Fried (greasy) foods
High-fat meats
Caffeinated beverages (e.g., soft drinks, coffee, tea, cocoa)
Foods that may stimulate acid production and increase heartburn include:
Carbonated beverages
Alcohol
Spicy foods
Citrus fruit and juices (e.g., orange, grapefruit)
Tomato-based products
4. Don't Go out to Eat Unprepared
Knowing what is safe for you to eat and what you need to avoid is as important for eating out in restaurants as it is for eating at home. You need to know what to ask for and what you should avoid. When you ask how the food is prepared, avoid certain beverages, and watch portion sizes, you can prevent heartburn.
What you should look for and ask for when in a restaurant:
White meat
Lean cuts of meat
Sandwiches with turkey, chicken, or roast beef on whole grain bread
Grilled foods
Broth-based soups
Steamed vegetables
Baked potatoes topped with low-fat salad dressing or no-fat salad dressings
Lighter desserts, such as angel food cake
Dining at Chinese, Mexican, or Italian restaurants may be more difficult, since the food at these restaurants may contain more ingredients that can trigger your heartburn. It is possible to enjoy dining there if you know what to avoid.
5. Don't Go to Bed too Soon After Eating
Lying down with a full stomach can cause stomach contents to press harder against the lower esophageal sphincter (LES), increasing the chances of refluxed food. Try these tips out:
Avoid late-night snacking.
Wait at least two to three hours after eating to go to bed.
If one of your meals ends up being larger than the others, aim to eat that meal for lunch instead of supper.
6. Don't Lay Flat When You Sleep
Lying down flat presses the stomach's contents against the LES. With the head higher than the stomach, gravity helps reduce this pressure.
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