If you’ve ever had that burning, uncomfortable sensation in your chest after a meal, you’re no stranger to heartburn. Heartburn, more formally known as gastroesophageal reflux (GER), is a common condition that most of us will experience at some point. Some people are more prone to this condition and may require medication for long-term treatment. Yet, for many of us, making a few small changes can reduce the chances of experiencing acid reflux.
Here are five surprising habits that could make acid reflux worse, plus dietitian-approved strategies to make things better.
“Acid reflux, often known as heartburn, happens when stomach acid travels back up into the esophagus, causing a burning feeling in the chest or throat,” says Julie Lichtman, RD, LDNa dietitian with Temple University Health System. “This occurs when the lower esophageal sphincter, the valve between the esophagus and stomach, doesn’t close as it should, allowing acid to escape.” This uncomfortable sensation can last a few minutes, or it can go on for hours. However, if the frequency of reflux is persistent or severe, you may be diagnosed with gastroesophageal reflux disease (GERD). According to the National Institute of Diabetes and Digestive and Kidney Diseases, 20% of Americans have GERD. You’re more likely to have GERD if you are pregnant, take certain medications, smoke, or are living with overweight or obesity.
In many cases, there are seemingly harmless habits that could make reflux worse. The good news is that they are often easy to fix by making a few simple changes to your routine.
You probably don’t think twice when reaching for a straw, but it’s one habit you should skip if you’re prone to reflux. “Using a straw can cause you to swallow more air, increasing bloating and pressure on your stomach, which can lead to reflux,” says Lichtman.
“Posture while sleeping can impact acid reflux, especially shortly after eating,” says Cari Riker, RDN, LDN, CDCESfounder of Riker Nutrition Consulting, LLC. “If [you’re] using a flat pillow while laying down, your stomach and esophagus are at the same level making it easier for stomach acid to travel up into the esophagus.”
Tight clothes around your belly can make reflux worse by increasing pressure on the stomach. Pants aren’t the only issue. Other pieces of clothing like tight belts and shapewear can contribute as well, says Riker.
It’s not just what and when you eat that influences the incidence of acid reflux. Your posture matters, too. “Poor posture, such as slouching or bending over while eating can contribute to acid reflux,” says Riker. “This is because poor posture can put pressure on the stomach, which can push acid back up into the esophagus and trigger acid reflux.”
Some medications can irritate the lining of the stomach and esophagus, which may worsen symptoms. In particular, non-steroidal anti-inflammatory drugs like ibuprofen have an effect on the production of compounds called prostaglandins that play an essential role in protecting the stomach lining from stomach acid.
These practical tips can help you better manage the frequency of acid reflux.
Avoid overfilling your stomach by eating small, frequent meals. This will prevent additional pressure on the stomach, which can help to reduce the likelihood of acid reflux. In addition, reach for foods that help calm reflux, like oatmeal. Or, try a 7-Day GERD Diet Meal Plan.
Giving yourself adequate time to digest your food before lying down is essential. “When you lie down, gravity no longer helps keep food contents in your stomach,” says Riker. “The undigested food and acid can cause pressure on your lower esophageal sphincter, causing the contents to flow up into your esophagus, leading to discomfort and acid reflux.” For better sleep and less reflux, try to avoid lying flat for at least two hours after eating.
To avoid reflux caused by lying flat soon after eating, try elevating your head. Nicole Eichinger, RD, LDa nutritionist in San Antonio, Texas, recommends sleeping with a wedge pillow to help prevent acid reflux when lying down.
If you’re prone to acid reflux, what you wear may make a significant difference. Skip the tight pants and belts in favor of loose-fitting clothes to prevent additional stomach pressure. And try to avoid other tight clothing like shapewear or tight undergarments.
Many of us will experience acid reflux at some point. In some cases, it’s a temporary nuisance. However, for others, the frequency and severity of reflux can interfere with quality of life. If you find that reflux is becoming a daily issue, take a look at your habits and see if making a few modifications helps improve your symptoms. However, if you still can’t get relief, speak with your healthcare provider to see if you could benefit from additional screening or medication.
