Acid reflux happens when your stomach acid backs up into your esophagus. The most common symptom of acid reflux is heartburn, which is a burning sensation in your chest. Other reflux symptoms may include a sour or regurgitated food taste in the back of your mouth, difficulty swallowing, coughing or wheezing and chest pain.
Luckily, there are various lifestyle and diet changes that can help relieve the symptoms of acid reflux. Here are a few:
- Avoid lying down for three hours after a meal.
- Eat smaller meals more frequently throughout the day.
- Wear loose-fitting clothing to avoid pressure on your abdomen.
- Quit smoking.
- Maintain a healthy weight.
- Chew gum that isn’t peppermint or spearmint flavored.
- Avoid alcohol.
- Don’t overeat, and eat slowly.
- Raise the head of your bed four to six inches to reduce reflux symptoms while sleeping.
In addition, you can incorporate the following foods into your diet to help manage reflux symptoms.
Vegetables are naturally low in fat and sugar, and they help reduce stomach acid. Some good options include green beans, broccoli, asparagus, cauliflower, leafy greens, potatoes and cucumbers.
Oatmeal is an excellent source of fiber. It can absorb acid in the stomach and reduce symptoms of reflux.
Noncitrus fruits, including melons, bananas, apples and pears, are less likely to trigger reflux symptoms than acidic fruits.
Sources of healthy fats include avocados, walnuts, flaxseed, olive oil, sesame oil and sunflower oil. Reduce your intake of saturated fats and trans fats and replace them with these healthier unsaturated fats.
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