By Colette Dreyer RD(SA)
Reflux is when stomach acid backs up into the throat (oesophagus), which could result in symptoms such as heartburn, a sore throat, or bad taste in your mouth. There is a variety of factors that could contribute to reflux, including delayed stomach emptying and excess acid in the stomach. Being overweight, especially with a large waist circumference may increase your risk for reflux.
Chronic symptoms of reflux are known as gastroesophageal reflux disease (GERD). The main barrier and muscle between the stomach and the oesophagus is known as the lower oesophageal sphincter (LES). The LES remains tightly closed except when you swallow food, where the food will move from your mouth through the oesophagus to stomach. When the LES relaxes and fails to close completely the stomach acid will move into the oesophagus which will cause the burning sensation known as heartburn.
Follow these lifestyle factors to reduce acid reflux:
- Eat small regular meals by eating 6 small meals, rather than eating 3 large meals.
- Aim for a healthy body weight (BMI between 18.5-25).
- Eat at least 3-4 hours before going to sleep at night or taking a nap during the day.
- Sleep with your head on an incline by elevating the head of the bed or adding extra tall bed risers on the bed side supporting your head.
- Drink liquids between meals and not with your meals.
- Avoid tight fitting cloths
- Avoid spices such as chili, cayenne, and black pepper
- Limit citrus fruit such as oranges, grapefruit, and pomelo
- Limit caffeine containing products (coffee, tea, carbonated beverages etc.)
- Avoid peppermint, chocolate, onions, garlic, and tomato products
- Use low fat options. Eating fatty foods in large portions may contribute to delayed gastric emptying that can contribute to discomfort.
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1. Surdea-Blaga T, Negrutiu DE, Palage M, Dumitrascu DL. Food and gastroesophageal reflux disease. Current medicinal chemistry. 2019;26(19):3497-511.