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If you’ve dealt with acid reflux, you know just how much it can disrupt your daily life. The burning sensation in your chest, regurgitation of stomach acid and overall discomfort can be incredibly bothersome. Fortunately, there are ways to manage and reduce symptoms while boosting gut health.
What Is Acid Reflux?
Acid reflux, or gastroesophageal reflux disease (GERD), is a common digestive disorder. GERD occurs when the lower esophageal sphincter (LES), the muscle responsible for keeping stomach acid in the stomach, weakens or malfunctions, allowing acid to escape and irritate the sensitive esophagus lining.
This chronic condition affects a substantial amount of people globally — roughly 20% of Americans experience symptoms regularly.
Many individuals with GERD symptoms seek diagnostic procedures like an endoscopy to assess the extent of esophageal damage and identify potential complications. This procedure allows healthcare professionals to visualize the esophagus and other parts of the digestive tract, aiding in managing and treating GERD. Fortunately, there are some ways you can manage symptoms on your own at home.
1. Have Smaller, More Regular Meals
Rather than consuming three larger meals, consider eating smaller, more frequent ones throughout the day. This approach can help minimize the pressure on your LES. Smaller meals are easier for your digestive system to handle, leading to smoother digestion and reducing the risk of acid reflux.
2. Choose Your Meals Wisely
Certain foods and drinks may trigger or exacerbate acid reflux symptoms. Common culprits include spicy foods, citrus fruits, tomatoes, chocolate and fatty or fried foods. Pay attention to how your body reacts after eating these foods and consider keeping a food diary to identify specific triggers. Choose a well-balanced diet rich in fruits, vegetables, lean proteins and whole grains to support gut health.
Try some of these foods known to help reflux symptoms:
- Root vegetables like potatoes and carrots
- Whole grains like oatmeal, whole grain bread and brown rice
- Green vegetables
- Fruits like bananas and melon
- Nuts
- Milk
3. Stay Hydrated
Water is essential for digestive functions and general well-being. Prioritize hydration by drinking plenty of water throughout the day. Avoid consuming excessive amounts of carbonated or caffeinated beverages, which can contribute to reflux. Water neutralizes stomach acid and promotes saliva production, aiding in digestion.
4. Maintain a Healthy Weight
Excess weight, especially around the abdomen, can put pressure on the LES, increasing your chances of acid reflux. Develop a regular fitness routine and maintain a healthy weight to reduce the frequency and severity of your symptoms.
5. Limit Your Alcohol and Caffeine Intake
Both alcohol and caffeine can relax the LES, allowing stomach acid to flow back into the esophagus, triggering or worsening reflux. Reduce your alcohol consumption and switch to decaffeinated beverages to manage symptoms.
6. Give Up Smoking
Smoking is another habit that weakens the LES, hindering saliva production. By quitting smoking you can eliminate a major acid reflux trigger and improve your gut health. Studies have shown that quitting smoking can ease reflux and GERD symptoms.
7. Elevate Your Upper Body When Sleeping
Nighttime GERD symptoms can be particularly frustrating. Consider elevating the upper half of your body to alleviate symptoms during sleep. You can use a wedge pillow or raise the head of your bed by placing blocks under the frame. This slight elevation helps gravity keep stomach acid in the stomach, preventing it from flowing back.
Find Reflux Relief
These home remedies can help alleviate your GERD episodes while promoting a healthy gut. However, if your symptoms persist and you’re struggling to find relief, it’s essential to contact your healthcare provider for personalized guidance and treatment.
