Heartburn Tips for Spicy Food Lovers

If you suffer from heartburn or acid reflux, prevention may be possible without giving up your favorite foods. Acid reflux, also known as gastroesophageal reflux disease (GERD), occurs when the valve separating your esophagus and your stomach allows acids to escape from the stomach, and the following tips may help prevent that type of reflux from occurring.

1.Recognize Your Heartburn Triggers. There is a long list of potential reflux triggers, including alcohol, citrus, carbonated beverages, caffeine, chocolate, tomato-based food, fatty foods, mint, and spicy foods. By keeping a food diary, noting quantity and type of food consumed each time you’re afflicted with heartburn, you’ll be able to identify exactly which foods are problem foods. Researchers also recommend tracking which foods you expected to cause trouble but didn’t so that you don’t eliminate food unnecessarily.

2.Change How You Eat Instead of What You Eat. Eating a large meal puts pressure on the valve at the top of your stomach, increasing your risk of GERD. This is particularly true if you belch, opening the valve to allow air (and occasionally acidic stomach contents) to escape. As a result, decreasing portion size can significantly affect your chances of experiencing acid reflux. Additionally, roasted, grilled, or baked foods will digest faster than fatty foods, further reducing your risk for heartburn.

3.Get Help from Gravity. Almost 50% of heartburn sufferers experience nighttime reflux. To avoid this risk, let gravity work for you. By raising the head of your bed a few inches or using a wedge-shaped pillow, you can keep your stomach contents where they belong. Additionally, eating dinner at least three hours before bedtime so that your stomach has plenty of time to empty before you lay down can help reduce nighttime reflux.

4.Get Healthy. The most difficult solution may also be the most effective. Studies have shown that smokers are more prone to the risk of heartburn than nonsmokers, and that being overweight can tangibly increase your chances of GERD. While it may be a challenge, by quitting smoking and losing weight, you may be able to avoid acid reflux much more successfully.