Frequent heartburn, sour burps, heaviness in the chest, or acidic food rising back into the throat are classic symptoms of acid reflux — a common digestive disorder caused when stomach acid flows upward into the food pipe. The condition occurs primarily due to the weakening of the LES (Lower Esophageal Sphincter), the ring of muscle that separates the stomach from the esophagus. This muscle gets weakened by oily foods, smoking, alcohol, stress, and poor eating habits.

According to gastro specialists, timely lifestyle changes, controlled diet, and a proper sleep routine can provide major relief and prevent the problem from progressing into chronic GERD (Gastroesophageal Reflux Disease).

What Causes Acid Reflux?

The main trigger behind acid reflux is a weak LES muscle. When this valve becomes loose, stomach acid easily travels upward, causing burning chest pain and a sour taste in the mouth. Factors that weaken the LES include:

• Excessively oily or spicy food
• Smoking and alcohol
• Obesity
• Stress
• Certain medications
• Irregular meal timings

What Do Experts Recommend?

Dr. Rajiv Shandil (DNB Internal Medicine, DNB Gastroenterology), Indraprastha Apollo Hospitals, says acid reflux can be significantly reduced through dietary discipline and lifestyle improvement. While some habits trigger acid production, others help neutralize it.

Below are four highly recommended home remedies and lifestyle tips:

1. Avoid Foods That Trigger Acid

According to the doctor, several foods directly increase stomach acid levels, worsening reflux. These include:

• Tea and coffee
• Citrus fruits
• Chocolate
• Mint
• Spicy and fried foods

Reducing or eliminating these items can considerably ease heartburn and sour burps.

2. Eat Your Dinner at the Right Time

Dinner should be eaten at least 2.5 hours before bedtime. Lying down immediately after eating makes it easier for the acid to travel upward. A short walk or sitting upright after meals helps prevent reflux attacks.

3. Eat Small, Frequent Meals

Leaving the stomach empty for long periods increases acid build-up. Experts advise eating light snacks such as bananas, biscuits, or sandwiches every 3 hours.
Instead of heavy meals, have 4–5 small meals throughout the day to keep acid levels stable.

4. Sleep the Right Way

Patients with GERD should elevate the head while sleeping to prevent acid from rising. Sleeping on the left side also reduces reflux episodes, while the right side or sleeping on the stomach can worsen symptoms.

What Happens if Acid Reflux Is Ignored?

If left untreated, acid reflux can lead to serious complications. Continuous exposure of the esophagus to stomach acid can cause:

• Inflammation
• Narrowing of the food pipe
• Difficulty swallowing
• Chronic sore throat or cough
• Repeated lung infections

Weight Loss Can Significantly Reduce Symptoms

Extra belly fat puts pressure on the stomach, pushing acid upward. Doctors say weight loss is one of the most effective treatments for GERD.
A simple way to calculate your ideal weight:
Ideal Weight = Height (in cm) – 100

Disclaimer:

This article provides general information and should not be considered a substitute for medical advice or treatment. Consult a doctor for personalised guidance. NBT does not take responsibility for the accuracy or impact of the information.