It also seems that larger meals may worsen reflux symptoms 5 , 6. Avoid eating large meals. Acid reflux usually increases after meals, and larger meals seem to make the problem worse. As mentioned earlier, this muscle prevents excessive amounts of stomach acid from leaking up into the esophagus.
This condition is known as hiatus hernia. Hiatus hernia is the main reason obese people and pregnant women are at an increased risk of reflux and heartburn 7 , 8. Several observational studies show that extra pounds in the abdominal area increase the risk of reflux and GERD 9. Controlled studies support this, showing that weight loss may relieve reflux symptoms Excessive pressure inside the abdomen is one of the reasons for acid reflux.
Losing belly fat might relieve some of your symptoms. Growing evidence suggests that low-carb diets may relieve acid reflux symptoms. Scientists suspect that undigested carbs may be causing bacterial overgrowth and elevated pressure inside the abdomen.
Some even speculate this may be one of the most common causes of acid reflux. Having too many undigested carbs in your digestive system makes you gassy and bloated. It also tends to make you belch more often 11 , 12 , 13 , Supporting this idea, a few small studies indicate that low-carb diets improve reflux symptoms 15 , 16 , Additionally, an antibiotic treatment may significantly reduce acid reflux, possibly by decreasing the numbers of gas-producing bacteria 18 , In one study, researchers gave participants with GERD prebiotic fiber supplements that promoted the growth of gas-producing bacteria.
Acid reflux might be caused by poor carb digestion and bacterial overgrowth in the small intestine. Low-carb diets appear to be an effective treatment, but further studies are needed. Drinking alcohol may increase the severity of acid reflux and heartburn. It aggravates symptoms by increasing stomach acid, relaxing the lower esophageal sphincter and impairing the ability of the esophagus to clear itself of acid 21 , Studies have shown that moderate alcohol intake may even cause reflux symptoms in healthy individuals 23 , Controlled studies also show that drinking wine or beer increases reflux symptoms, compared to drinking plain water 25 , Excessive alcohol intake can worsen acid reflux symptoms.
If you experience heartburn, limiting your alcohol intake might help ease some of your pain. Studies show that coffee temporarily weakens the lower esophageal sphincter, increasing the risk of acid reflux Some evidence points towards caffeine as a possible culprit.
Similar to coffee, caffeine weakens the lower esophageal sphincter Additionally, drinking decaffeinated coffee has been shown to reduce reflux compared to regular coffee 29 , However, one study that gave participants caffeine in water was unable to detect any effects of caffeine on reflux, even though coffee itself worsened the symptoms.
The processing and preparation of coffee might also be involved Nevertheless, although several studies suggest that coffee may worsen acid reflux, the evidence is not entirely conclusive.
One study found no adverse effects when acid reflux patients consumed coffee right after meals, compared to an equal amount of warm water. With the popularity of essential oils, some consider using peppermint or ginger essential oil as an aid for digestion. Speak with your healthcare provider before taking essential oils internally or topically. Essential oils can interact with medications, each person's body reacts differently to these oils, and because the oils are not regulated, there can be inconsistencies in what is the actual product purchased.
A little baking soda mixed with water can reduce your stomach's acidity level, says Rouzer. It works like an over-the-counter antacid, but unlike those fruity delights, a baking soda concoction doesn't taste as good. Bottom line: If you've got baking soda in your pantry, try this home remedy when you're desperate for relief from acid reflux. The best way to avoid heartburn discomfort is to prevent it. These lifestyle changes can make a big difference:. If you experience the following symptoms, which may be signs of a serious condition, seek immediate care:.
Frequent heartburn can be a major issue. If you experience heartburn two or more times a week, you may have gastroesophageal reflux disease GERD. In this chronic condition, frequent exposure to stomach acid irritates and damages the esophagus. Over time, that can lead to problems such as difficulty swallowing. An estimated 40 percent of Americans report symptoms of GERD — but the condition can significantly improve with lifestyle changes.
If you've tried home remedies and lifestyle adjustments and still have frequent heartburn, consult with your family doctor or a gastroenterologist. There are multiple treatments that can help, including medications and minimally invasive surgery for acid reflux. Home Remedies For Heartburn. What Helps Heartburn? There are a number of treatments to help relieve heartburn including natural remedies that you can try at home and over-the-counter medications that can offer instant heartburn relief.
You may find relief from infrequent heartburn with sodium bicarbonate, otherwise known as baking soda. Note this contains sodium and should not be used if you are on a sodium-restricted diet. Check with your doctor if you are taking any prescriptions drugs, are pregnant or have a chronic health condition before using baking soda to relieve heartburn.
These drugs should not be taken indefinitely without checking with your doctor. Stomach acid can damage your esophagus and increase your risk of cancer. Sometimes natural remedies and over-the-counter medications are not enough to reduce your symptoms of heartburn, and prescription medications may be necessary.
If you have more severe symptoms, such as chest pain, dark-colored coffee grounds vomit, black stools, persistent vomiting, or feel like you are choking, seek care in the Emergency Room right away. Articles for your health.
Pay attention to the foods that trigger heartburn for you and eliminate them from your diet. Causes of heartburn Heartburn is common and can be caused or made worse by lifestyle choices and physical issues, including: certain foods and drinks being overweight overeating smoking stress and anxiety pregnancy certain medicines a hiatal hernia Strategies for heartburn relief There are a number of home remedies and lifestyle changes that will help you prevent or even eliminate heartburn.
But there are still some foods that are more likely than others to trigger reflux, including mint, fatty foods, spicy foods, tomatoes, onions, garlic, coffee, tea, chocolate, and alcohol. If you eat any of these foods regularly, you might try eliminating them to see if doing so controls your reflux, and then try adding them back one by one.
The Foodicine Health website at www. They make you burp, which sends acid into the esophagus. Drink flat water instead of sparkling water. When you're standing, or even sitting, gravity alone helps keeps acid in the stomach, where it belongs. Finish eating three hours before you go to bed. This means no naps after lunch, and no late suppers or midnight snacks.
Avoid vigorous exercise for a couple of hours after eating. An after-dinner stroll is fine, but a more strenuous workout, especially if it involves bending over, can send acid into your esophagus. Ideally, your head should be 6 to 8 inches higher than your feet.
You can achieve this by using "extra-tall" bed risers on the legs supporting the head of your bed. If your sleeping partner objects to this change, try using a foam wedge support for your upper body.
Don't try to create a wedge by stacking pillows. They won't provide the uniform support you need. Increased weight spreads the muscular structure that supports the lower esophageal sphincter, decreasing the pressure that holds the sphincter closed.
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