Acid reflux, also known as gastroesophageal reflux disease (GERD), is a condition that occurs when stomach acid flows back into the esophagus. This can cause discomfort, heartburn, and other symptoms.

While there are medications that can help alleviate the symptoms of acid reflux, making dietary adjustments can also help.

1. Avoid Trigger Foods

There are certain types of food that can trigger acid reflux symptoms. Some examples include spicy foods, tomato-based products, chocolate, caffeine, and alcohol. If you notice that certain foods cause your symptoms to flare up, try to avoid them.

2. Eat Smaller Portions

Eating large meals can put pressure on your stomach, which can cause acid to reflux back into the esophagus. Try to eat smaller, more frequent meals throughout the day instead of a few large meals.

3. Don’t Eat Before Bed

Lying down after eating can make it easier for acid to flow back into the esophagus. Try to avoid eating for at least two to three hours before going to bed.

4. Raise the Head of Your Bed

Elevating the head of your bed by a few inches can help prevent stomach acid from flowing back into the esophagus. You can use special pillows or bed risers to achieve this.

5. Limit Your Intake of Fatty Foods

Fatty foods can take longer to digest, which can increase the likelihood of acid reflux symptoms. Limit your intake of high-fat foods like fried foods, processed meats, and full-fat dairy products.

6. Drink Plenty of Water

Drinking enough water can help dilute stomach acid, which can make it less likely to flow back into the esophagus. Aim to drink at least eight glasses of water a day.

7. Choose Lean Protein Sources

Protein is an important nutrient, but some sources can be high in fat, which can cause acid reflux symptoms. Choose lean protein sources like skinless chicken, fish, and turkey instead of high-fat meats.

8. Avoid Carbonated Beverages

Carbonated beverages like soda can increase the pressure on your stomach, making it easier for stomach acid to flow back into the esophagus. Avoid soda and other carbonated drinks.

9. Opt for Low-Acid Foods

Some foods are naturally low in acid and can help alleviate acid reflux symptoms. Examples include bananas, melons, oatmeal, and whole-grain bread.

10. Chew Gum After Meals

Chewing gum can help increase the production of saliva, which can neutralize stomach acid and prevent it from flowing back into the esophagus. Choose sugar-free gum to avoid adding extra sugar to your diet.