10 Ways to Prevent Heartburn and Acid Reflux

Chew gum

A few older studies have shown that chewing gum may help decrease acidity in the esophagus 

Sleep on your left side

Several studies have found that sleeping on your right side may worsen reflux symptoms at night

Eat dinner earlier

Healthcare professionals often advise people with acid reflux to avoid eating within the 3 hours before they go to sleep.

Eat smaller

There’s a ring-like muscle known as the lower esophageal sphincter where the esophagus opens into the stomach.

Maintain a moderate weight

Above your stomach is the diaphragm. The diaphragm tightens the lower esophageal sphincter, preventing stomach acid from entering the oesophagus.

Follow a low carb diet

Growing evidence suggests that low carb diets may relieve acid reflux symptoms.

Limit your alcohol intake

Drinking alcohol may increase the severity of acid reflux and heartburn.

Don’t drink too much coffee

Studies have found that coffee temporarily relaxes the lower esophageal sphincter, increasing the risk of acid reflux.

Don’t drink too much citrus juice

Many types of citrus juice, including orange juice and grapefruit juice, are considered common triggers for heartburn

Limit high fat foods

High fat foods like these may contribute to heartburn by causing bile salts to be released into your digestive tract, which may irritate your esophagus.

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