Ways to Prevent Heartburn
It’s estimated that 15 million Americans suffer from heartburn every day. What causes this painful condition? The lower esophageal sphincter muscle (LES) between your stomach and esophagus is responsible for keeping food and digestive juices in the stomach and out of the esophagus. If the LES malfunctions or relaxes, stomach acid can flow back into the esophagus and cause a burning sensation, which is commonly described as heartburn. If you’re one of the millions of people dealing with heartburn, find out what changes you can make to get relief.
6 Ways to Prevent Heartburn
- Don’t lie down after you eat. Wait two to three hours after you eat before lying down, giving gravity time to pull your food and acid down into the digestive tract.
- Stay away from foods that can weaken the LES muscle. This may include chocolate, peppermint, caffeine, alcohol, and fatty foods.
- Avoid foods that can irritate an already damaged esophagus, including citrus fruits and juices, tomato products, chili peppers, and black pepper.
- Eat small meals. Large meals put additional pressure on the stomach and LES muscle and increase your risk for heartburn.
- Chew gum. Chewing stimulates acid-neutralizing saliva and helps move food down from the stomach and into the small intestine.
- Eat plenty of fiber. Studies show that a high-fiber diet can decrease your risk of acid reflux. Fiber-rich foods include whole grains, fruits, vegetables, beans, nuts, and seeds.
In addition to changing what and how you eat, losing weight can also significantly reduce your risk of heartburn. If you make lifestyle changes and your symptoms persist, contact your doctor to discuss treatment options.