Avoid fatty foods. It is best to follow a low-fat diet. This will also help you keep your weight under control.
Do not lie down immediately after eating. When the body is in a horizontal position, it is easier for stomach acid to enter the esophagus. Therefore, eat your last meal of the day about two to three hours before bedtime. One study also found that elevating the head and chest (by placing something under them) during sleep helps relieve heartburn.
Avoid alcohol and cigarettes. This also applies to electronic cigarettes. A meta-analysis of 28 studies on alcohol and acid reflux found that drinking any amount of alcohol worsens heartburn.
Do not eat too spicy. In one study, the most common heartburn trigger in humans was spicy foods. It caused acid reflux in 62% of participants.
Avoid acidic foods and drinks. All of these are known to irritate the esophageal mucosa and can increase its inflammation.
Do not overeat. A meta-analysis of six studies involving more than 34,000 people found that late-night snacking and overeating were associated with a higher likelihood of developing heartburn.
Find out what your triggers are. To do this, keep a food diary.
News materials cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
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