Acid reflux can cause a lot of discomfort and even pain. If you’re looking to reduce the symptoms of acid reflux, there are some simple changes you can make to your lifestyle and diet that can help.

The following are ten ways to reduce the symptoms of acid reflux.

1. Watch Your Diet

The first step to reducing the symptoms of acid reflux is to watch what you eat. Certain foods can trigger acid reflux, such as fatty or fried foods, spicy foods, acidic foods, and caffeine. Try to avoid these types of foods or consume them in moderation.

Instead, opt for lean proteins, whole grains, fruits, and vegetables.

2. Eat Smaller Meals

If you eat large meals, it can put pressure on your stomach and increase the likelihood of acid reflux. Instead, try to eat smaller meals throughout the day. This will help keep your stomach from getting too full and putting pressure on your esophagus.

3. Avoid Eating Before Bedtime

Eating before bedtime can also exacerbate the symptoms of acid reflux. Try to avoid eating for at least two hours before going to bed. If you need to eat something, opt for a light snack such as yogurt or fruit.

4. Raise Your Bed

If you elevate the head of your bed by around six inches, it can help reduce the symptoms of acid reflux. This gravity-assisted position can help keep stomach acid from flowing back up into your esophagus while you are sleeping.

You can use a wedge pillow or place blocks under the bed legs to achieve the desired height.

5. Lose Weight

Carrying excess weight can put pressure on your abdomen and aggravate the symptoms of acid reflux. If you’re overweight, losing even a small amount of weight can help reduce the severity of acid reflux.

Try to lose weight through a combination of diet and exercise.

6. Quit Smoking

Smoking can also exacerbate the symptoms of acid reflux. Smoking causes your lower esophageal sphincter (LES) to relax, which can allow stomach acid to flow back up into your esophagus.

Quitting smoking can improve your overall health and reduce the symptoms of acid reflux.

7. Wear Loose Clothing

If you wear tight-fitting clothing, it can put pressure on your abdomen and worsen the symptoms of acid reflux. Instead, opt for loose-fitting clothing that won’t constrict your stomach or waistline.

8. Chew Gum

Chewing gum can help produce saliva, which can neutralize stomach acid and promote digestion. This can help alleviate the symptoms of acid reflux. However, be sure to choose sugar-free gum to avoid exacerbating acid reflux symptoms.

9. Drink Plenty of Water

Staying hydrated can help reduce the symptoms of acid reflux. Drinking water can help dilute stomach acid and reduce the likelihood of it flowing back up into your esophagus. Try to drink at least eight glasses of water each day.

10. Avoid Trigger Foods and Drinks

If you know that certain foods or drinks trigger your acid reflux, try to avoid them. Common trigger foods include chocolate, alcohol, carbonated beverages, and citrus fruits.

By eliminating these foods and drinks from your diet, you may be able to reduce the symptoms of acid reflux.

Conclusion

Acid reflux can be uncomfortable and even painful, but there are steps you can take to reduce the symptoms. By watching your diet, eating smaller meals, and avoiding eating before bedtime, you can help alleviate the symptoms of acid reflux.

Elevating your bed, losing weight, quitting smoking, wearing loose clothing, chewing gum, and drinking plenty of water are all additional strategies that can help reduce the severity of acid reflux. Finally, avoiding trigger foods and drinks can help minimize the likelihood of experiencing acid reflux symptoms.