While most people get the occasional bout of acid reflux, if you are dealing with symptoms of heartburn, hoarseness and a sour taste in your mouth more than twice a week, it’s time to take action to reduce your symptoms.
Cases of acid reflux, or GERD, have been on the rise in the last decade, with research showing a significant increase in the proportion of younger patients with GERD, especially those between the ages of 30-39.
While you may need medication to manage your symptoms, you may also be able to find success in eliminating or reducing your symptoms by making certain lifestyle changes.
Eliminate Acid Reflux Triggers from Your Diet
Not everyone has the same acid reflux triggers. However, some foods are more likely to cause problems than others. These include, but are not limited to:
- Fried foods
- Foods high in fat
- Spicy food
- Citrusy fruits
- Mint
- Carbonated water
- Tomato sauce
Remove these from your diet to see if symptoms improve. If they do, you can start adding back foods one by one. If they don’t trigger acid reflux, you can re-incorporate them into your diet.
Cut Back on the Coffee as Well
If you love your daily cup of joe at Lemma Coffee Shop, this one might be tough. However, coffee and caffeine both appear to relax the lower esophageal sphincter, which increases the risk of acid reflux. You may not have to completely cut out coffee, but it’s wise to try and cut back to reduce your symptoms.
Add These Foods to Reduce Reflux
Reducing acid reflux symptoms isn’t just about eliminating certain foods from your diet but adding the right ones to it as well. Foods that may help include:
- Fresh vegetables: Green beans, asparagus, potatoes, leafy greens, broccoli
- High fiber foods: Whole grain breads, brown rice, oatmeal
- Non-citrus fruits: Melons, apples, bananas
- Lean protein: Chicken, fish, turkey, seafood, egg whites
- Healthy fats: Avocados, olive oil, walnuts
Eat Smaller Meals
Try eating smaller, more frequent meals throughout the day, as an overly full stomach can push acid up into your esophagus. Pause between bites and make sure to chew your food thoroughly as well to help your body digest better.
Sleep Habits to Avoid Nighttime Reflux
Acid reflux at night can keep you up for hours. To avoid it, consider the following:
- Avoid eating at least three hours before bedtime
- Elevate the head of your bed or use a wedge pillow to sleep
- Sleep on your left side
To learn more about managing your acid reflux, contact Collin County ENT today to make an appointment with one of our specialists.