Avoid trigger foods that can exacerbate heartburn, such as spicy or acidic foods, citrus fruits, tomatoes, chocolate, caffeine, and fatty or fried foods. Identify your personal triggers and limit their intake.
Opt for smaller, more frequent meals rather than large, heavy meals. Eating smaller portions can reduce the likelihood of triggering acid reflux.
Try not to eat within a few hours of bedtime. Lying down with a full stomach can increase the risk of acid reflux symptoms.
Maintain an upright position after eating. Avoid lying down or bending over immediately after meals to give your body time to digest food properly.
Excess weight can put pressure on the abdomen and increase the likelihood of acid reflux. Aim for a healthy weight through a balanced diet and regular exercise.
Use pillows or a wedge pillow to elevate your upper body while sleeping. This can help prevent acid reflux by keeping stomach acids down.
Drink plenty of water throughout the day. Avoid excessive consumption of carbonated beverages, alcohol, and caffeinated drinks, as they can trigger heartburn.
Chewing sugar-free gum after meals can help increase saliva production, which can neutralize stomach acid and reduce acid reflux symptoms.