5 Tips for Preventing Heartburn
Heartburn is a common symptom of acid reflux, which is caused by stomach acid backing up into the esophagus. If you suffer from frequent heartburn, learn what you can do to prevent and treat the pain.
5 Tips for Preventing Heartburn
- Eat smaller, more frequent meals. Large meals put added pressure on the lower esophageal sphincter (LES), the valve between the stomach and esophagus that’s supposed to keep stomach acid from flowing back up. Eating smaller servings can reduce the amount of acid in your stomach and pressure on the LES, helping to prevent heartburn.
- Don’t lie down after eating. Waiting two or three hours to lie down after eating gives gravity a chance to pull the food and digestive juices from the stomach down into the intestines.
- Avoid known heartburn triggers. While everyone responds differently to specific foods, certain foods tend to be common heartburn triggers for a lot of people and are best avoided if you’re prone to reflux. These foods include: fatty meats, fried foods, citrus fruits and juices, chocolate, peppermint, red wine, tomato-based foods, coffee, sodas, peppers, garlic, and onions.
- Keep your clothes loose around your waist. Wearing tight belts or waistbands can squeeze your stomach, putting added pressure on the LES that can lead to reflux. Undergarments meant to slenderize can be especially restrictive for your digestive tract.
- Maintain a healthy weight. Extra pounds mean extra pressure on your abdomen. Statistics show that as many as 35% of overweight people suffer from heartburn.