Prevent and treat acid reflux by acquiring new habits and avoiding certain foods.

Acid reflux or heartburn is a burning feeling in the stomach that goes up to the pharynx, and is caused by gastric acid. Normally, the gastric cardia (gastroesophageal junction) is closed while we digest food, but sometimes the valve relaxes and allows acid juice through, towards the neck and throat.

This is a common condition and most people experience it at some time or other. There are several factors that can contribute to its appearance: age, overweight or obesity, eating certain foods, digestive disorders (gastritis, hiatus hernia, gastroesophageal reflux disease (GERD), some medicines or an unhealthy lifestyle.

A burning feeling in the oesophagus, chest pain or acidic taste in the mouth are noticeable symptoms, which can get worse when we lie or crouch down. As well as being uncomfortable, this condition can damage the walls of the oesophagus, so you must take steps to reduce it and prevent more serious damage.

Tips for avoiding heartburn

1. Do not eat heavy meals

When the stomach is over full it exerts pressure on the muscle that keep chewed food inside and makes it difficult for it to stay closed. The more you eat, the longer it takes for your stomach to empty, and this increases the likelihood of suffering from reflux. The best course of action is to eat five small meals a day and watch the quantities.

2. Have dinner three hours before you go to bed

It is a bad idea to go straight to bed on a full stomach. You should eat around three hours before bedtime. This gives the stomach enough time to empty and allows you to relax and sleep better with no risk of reflux.

3. Avoid acidic and greasy food

Most oily, spicy food and condiments cause heartburn, so garlic, drinks with stimulants, like tea and coffee, carbonated drinks, mint, chocolate, very strong cheeses, cava, and white wine are risky because they reduce the pressure on the lower oesophageal sphincter.

It is also advisable to stay away from substances that irritate the gastric mucosa, such as citric juices, vinegar, pepper, and mustard.

4. Eat mild, warm foods

There are products that lessen gastric problems and can relieve pain in the digestive system, such as rice, bread, beans, white fish and cold chicken and turkey.

It is advisable to consume more protein-rich foods (fish, lean meat, eggs, pistachios), since these foodstuffs encourage correct functioning of the inferior oesophagus (unlike fats, which stimulate it to open). Don’t forget that white meat is less irritating than red meat, because it is easier to digest and spends less time in the stomach.

Although it is rich in protein, in these cases you should slightly reduce your milk consumption, as it stimulates secretion of gastric juices.
Lastly, it is advisable to eat warm food, which is neither very hot nor very cold.

5. Sleep ‘tilted’

If the discomfort comes on at night, you can put pillows or cushions under your back or even lift the top of the bed by between 15 and 20 cm.

Acid reflux needs suitable treatment to reduce the burning sensation produced by gastric acid and to prevent more serious problems in the future. If suffer from this condition, you must go to the doctor, who will diagnose the cause and prescribe a suitable treatment.

An adequate diet, healthy living habits and correct postural hygiene can help to stop acid reflux.

This post is also available in: Spanish