How to Get Rid of Acid Reflux

How to Get Rid of Acid Reflu

Acid reflux is one of the most common digestive complaints. It occurs when acid from inside the stomach flows back up into the esophagus. To find out how to get rid of acid reflux, a good place to start is by examining common triggers and how to avoid them.

Acid reflux is just one of the symptoms of gastroesophageal reflux disease (GERD). Sufferers of GERD may also experience a burning pain in chest and difficulty/pain swallowing. The occasional bout of acid reflux can be a pain, but can also be easily managed. 


Diet and Acid Reflux

How to Get Rid of Acid Reflux

What and how you eat is really important!

Surprisingly, diet has more to do with acid reflux than you would think or, like to think. Many sufferers of acid reflux find that after making changes to their diet, there is a huge improvement in their symptoms. Experts agree with this and have compiled a list of foods that are known to trigger acid reflux, which we will get to.

Firstly, as you know, everyone is different and, what may affect one person, may not affect another. So, while there is a list of foods that are known triggers, they may not be a trigger for you or you may have other foods that trigger symptoms that you do not know of. I would recommend that you keep a food diary for a week or two.

Concentrate on what you are eating, what time of day you are eating and chart any symptoms you have as a result. Below is a list of food products that are known triggers for people with acid reflux and which doctors recommend you should avoid. Here is a more detailed list of 

Here is a more detailed list of foods to avoid with GERD.

Carbohydrates and acid reflux: Our digestive systems cannot fully digest carbohydrates, which end up being absorbed by the bacteria in the gut, causing it to multiply.  This results in fermentation, causing excess gas that increases pressure on the LES.
Tomatoes and acid reflux: Avoid tomatoes and tomato-based food products as they are very acidic, which will make acid reflux worse.
Citrus fruits and acid reflux: Citrus fruits are just like tomatoes, very acidic and not good for people with acid reflux.
Onions and acid reflux: Onions do not affect everyone but do affect enough people to be on this list. They are difficult to digest and relax the LES, making it more likely for stomach acid to leak into the esophagus.
Carbonated drinks and acid reflux: Carbonated drinks cause bloating, which puts added pressure on your LES. Also, they are often acidic.
Chocolate and acid reflux: Like onions, chocolate also relaxes the LES.
Peppermint and acid reflux: People with acid reflux do not respond well to peppermint. This is because it decreases the pressure of the LES.
Coffee and acid reflux: Not only is coffee highly acidic, but it also relaxes the LES.

Most of the time, you only need to avoid these foods until symptoms are under control. Hopefully, you will then be able to reintroduce them back into your diet.


Change the Way You Eat

Knowing how to get rid of acid reflux is knowing what aspects of your life you need to change. Diet is only half of the struggle, you also need to look at how you are eating. If you want to know how to get rid of acid reflux, you should follow these rules when you eat as they will likely improve symptoms.

Small meals

It is pretty simple, rather than eating three large meals, stick to eating smaller meals throughout the day. This will put less pressure on the LES because your stomach will not be as full as it would be after a large meal

Eat slowly

Most people make this mistake, including me. When you are eating, try to slow down and chew properly. This will make it easier for your body to digest what you have eaten. It will also stop you from swallowing a load of air, which is responsible for causing lots of gas. It is often the air that you swallow that causes you to burp after eating, which may sometimes bring stomach acid with it.

Drink only a little before you eat 

Drinking a lot around meal times will make you super full-up, making it more likely for food to come back up after eating.

Chew gum after large meals

A few studies were done on the effects of chewing gum after a large meal and have shown gum to be pretty effective. It is said that chewing gum lowered acid levels in the esophagus by neutralizing acids while helping to keep fluid in the stomach.

Wait before you lie down

Another thing to consider is how quickly you lie down after you eat. As tempting as it may be, especially when you are full, wait for at least three hours before you lie down after eating. Being in an upright position will ensure that food does not leak up from your stomach.


Reduce Stimulants

How to Get Rid of Acid Reflux

Tobacco and alcohol will do you no favors

Stimulants like alcohol and tobacco and, especially in high doses, increase your  chances of developing GERD and make symptoms worse.

Tobacco

Many studies have been done on the effects of tobacco and GERD and results indicated that smokers are more likely to develop acid reflux than non-smokers. 

Smoking cigarettes slow down digestion, decreases the amount of saliva you produce and causes the LES to relax, which all make it easier for stomach acid to leak back up into your esophagus. The dreaded smoker’s cough also doesn’t help as it increases pressure in your abdomen, which may put added pressure onto the LES, causing it to open.

The dreaded smoker’s cough also doesn’t help as it increases pressure in your abdomen, which may put added pressure onto the LES, causing it to open.

Alcohol

It seems that drinking alcohol may increase your chances of developing acid reflux mainly when it is drunk in excessive quantities. However, everybody is different and some people may be more sensitive to the effects the alcohol, meaning it only takes a little bit to trigger a bout of acid reflux. Drinking alcohol decreases the pressure of LES, making it more likely for stomach acid to flow back up; it is also very acidic.

Drinking alcohol decreases the pressure of LES, making it more likely for stomach acid to flow back up; it is also very acidic.


Sleep Elevated

Many GERD sufferers find that they get night time reflux. This can be prevented by changing your sleeping position. It is all a matter of gravity really if your head is slightly elevated when you sleep, then there is less of a chance for stomach acid to leak back into the esophagus.

This can be achieved by elevating your actual bed – whether that is with books or blocks – or you could opt for a pillow that has been specially designed for people with acid reflux.


Loose Weight

While it is true that skinny people are susceptible to acid reflux, you are more likely to experience symptoms of GERD if you are overweight.

Many studies have been done that have proven there is an increased risk of developing acid reflux if you are overweight, with the Texas GERD Institute finding that you are nearly twice as likely to develop symptoms. It is said that excess weight, especially around the abdominal area, causes extra pressure on your stomach, which results in your LES relaxing. 

If you are overweight, losing weight is worth considering as it is known to make a big difference to sufferers of GERD and, will probably get rid of it all together.


Final Thoughts…

I’m hoping that having read this article, you have learned how to get rid of acid reflux. I know it won’t be easy, change never is, but there are a ton of blogs and forums with people just like you who have cured their acid reflux through changes in their lives.

Remember, antacids aren’t always the answer and could be making things worse!


Have you got a secret weapon against acid reflux?