Dietary and Lifestyle Changes
Certain foods and lifestyle choices are associated with increased acid production in the stomach resulting in increased acid reflux in the esophagus. To prevent heartburn, avoid foods and beverages that may trigger your symptoms.
Foods to avoid with acid reflux
- Carbonated beverages
- Tomato sauces
- Spicy or fatty foods
- Fried foods
- Full fat dairy products
- Milk and milk-based products containing calcium and fat, within two hours of bedtime
Not every food is off limits. Fresh fruits, vegetables, and anything that balances your body's Ph (high alkaline foods), are encouraged.
If you need some ideas, we also have some delicious smoothie recipes.
Acid reflux diet
The following lifestyle changes have been shown to have a positive effect on symptoms associated with GERD:
- Avoid bending over or exercising just after eating.
- Avoid garments or belts that fit tightly around your waist.
- Do not lie down with a full stomach. For example, avoid eating within 2 -3 hours of bedtime.
- Do not smoke.
- Lose weight if you are overweight.
- Reduce stress.
- Sleep with your head raised about 6 inches. Do this by tilting your entire bed, or by using a wedge under your body, not just with normal pillows.
- Antacids based on calcium carbonate have been found to actually increase stomach acidity.
- Competence of the lower esophageal sphincter (LES) is reduced by smoking and eating foods with high fat content.
- Large meals can increase stomach acid production. Having smaller, more frequent meals reduces GERD risk.
- Milk and milk-based products containing calcium and fat, within two hours of bedtime should be avoided as they increase stomach acidity.
- Ice cold beverages and large beverages with meals increase the risk of acid reflux.
- Skipping meals regularly is not recommended. Make it a priority to eat three healthy balanced meals per day.