Acid reflux is caused by acid in the stomach which travels up towards the throat. People often describe this feeling as heartburn, and it can be quite an unpleasant experience.
Here are some diet and lifestyle tips to help you manage and reduce instances of heartburn:
Don’t skip meals
Leaving long gaps between meals can make heartburn worse. If you are going more than 4 hours between meals, try and have a healthy snack in between.
Limit coffee
Coffee (even decaf) is acidic which can trigger heartburn. Try cutting down and choosing herbal teas instead.
Try not to eat late at night
Going to bed on a full stomach can hinder digestion and trigger heartburn. Try avoid eating 2-3 hours before bed. Similarly, try not to lie down directly after a meal, even if it’s during the day.
Limit fried or fatty foods
E.g. takeaways, meals with creamy sauces or anything deep fried or cooked with lots of oil. Try to cook your meals at home and use methods such as baking, boiling or steaming to cut down on oils.
Cut back on alcohol
Too much alcohol is bad for digestion and health in general. Overconsuming alcohol can also lead to consumption of fatty foods.
Avoid spicy foods
Try to cut down on spicy foods which can be a trigger for heartburn. If you eat spicy foods as part of your regular diet, try to cut down on the amount you use and add low fat yogurt to dish to try cool it down.
Wear loose fitting clothing around your stomach and chest
Tight clothes such as sports bra’s or tight trousers can put pressure on your stomach and make reflux worse.
If you would like to book an appointment with a Spectrum Health dietitian, please visit our Virtual Clinic.
Written by: Hollie Corrigan, CORU Registered Dietitian with Spectrum Nutrition
