Reduce your portion sizes. Eating smaller, more frequent meals can lessen the burden on your digestive system. Avoid eating late at night; aim for at least three hours between your last meal and bedtime. This allows ample time for digestion before you lie down.
Dietary Adjustments
Identify and eliminate trigger foods. Common culprits include fatty or fried foods, chocolate, caffeine, alcohol, citrus fruits, tomato-based products, and spicy foods. Keep a food diary to pinpoint your personal triggers. Increase your intake of low-acid foods like lean proteins, whole grains, and non-citrus fruits and vegetables. Consider a low-FODMAP diet if your doctor recommends it.
Exercise and Weight Management
Maintain a healthy weight. Excess weight increases abdominal pressure, exacerbating acid reflux. Aim for gradual weight loss through a balanced diet and regular exercise. At least 30 minutes of moderate-intensity exercise most days of the week is recommended. Choose activities you enjoy to ensure consistency. Avoid strenuous exercise immediately after eating.
Elevating the Head of Your Bed
Slightly raise the head of your bed using blocks or wedges. This helps to prevent stomach acid from flowing back into the esophagus while you sleep. Aim for a 6-8 inch elevation.
