Changes to your diet
A good diet or adjusting the foods you eat can play a part in easing your symptoms. Do:
- Follow a healthy balanced diet
- Maintain a healthy weight
- Regular exercise
- Eat smaller meals at more frequent intervals
- Relax at mealtimes and chew food properly sitting upright
- A high fibre diet can help reduce acid reflux. There is more information on suggested diets in some websites in the ‘Useful links’ section
There is more detailed information on the Eatwell Guide, via the NHS website here https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/.
What to Avoid
- Excess alcohol
- Skipping meals
- Eating large meals
- Eating before exercising
- Having a lot of fluid to drink with a meal
- Eating late at night or just before going to bed
- Lying down too soon after eating
Certain food types can also trigger symptoms of acid reflux. These vary from person to person but common food and drinks that trigger symptoms include:
- Spicy foods
- Tomatoes and tomato-based foods
- Acidic foods such as citrus fruits, fruit juices or onions/garlic
- Fizzy drinks
- Caffeinated drinks such as coffee
- Fatty foods such as fried foods
- Processed meats, for example bacon or salami
Everyone is different and there may be other things that trigger your symptoms. Keeping a diary of symptoms as well as food and drinks taken can help to identify triggers which may then be avoided.
There is more diet tips here: What’s causing your heartburn? | Acid reflux diet sheet
Lifestyle Tips:
- Raising the head end of the bed by 10 to 20cm can help avoid acid reflux. You could use a wedge-shaped pillow so that your head and chest are higher than your waist. This may help prevent stomach acid travelling upwards.
- Avoid or reduce smoking. Smoking and alcohol relax the sphincter muscle at the base of the oesophagus, increasing acid reflux.
- Find ways to relax as much as possible, to minimise stress.
- If you are overweight, aim to lose excess weight through a healthy diet and exercise.
- Avoid tight clothing around your waist.
- Avoid eating within 2 to 3 hours before bedtime.
You can find more useful tips here: Heartburn and acid reflux – NHS
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